TL;DR
- 342 kcal · 16.2 g protein per serving
- Ready in 480 min · serves 1
- Vegetarian, Gluten-free, High-fiber
Overnight oatmeal is the quiet workhorse of the American breakfast table: a no-cook method that trades morning fuss for a few minutes of evening prep, and this version, built around milk, Greek yogurt, and frozen raspberries, is a particularly tidy example of the genre. The concept is simple — raw rolled oats soften slowly in the refrigerator, absorbing liquid and flavor over eight hours until they turn creamy without ever seeing a stovetop — but the execution here has a few thoughtful touches that lift it beyond a basic fridge porridge. The Greek yogurt, stirred in at the start, does double duty: it thickens the mixture into something almost pudding-like while adding a tangy backbone that plays well against the sweet honey and the bright, slightly tart raspberries. The cinnamon and vanilla are measured in small amounts, but they round out the flavor in a way that makes the finished bowl taste more composed than the short ingredient list might suggest.
For anyone tracking portions and planning meals ahead, this recipe is a natural fit. Each serving is built around a single half-cup of dry oats — a portion size that is easy to log and easy to scale — and the protein from the yogurt and milk, combined with the fiber in the oats and berries, makes it a breakfast that tends to hold off mid-morning hunger without relying on heavy fats or added sugars beyond the modest honey. Because everything is assembled in one jar or container, cleanup is minimal, and the overnight step means the dish is ready exactly when you are: grab it from the fridge, eat it cold straight from the jar, or give it a quick warm-up if you prefer a hot breakfast in cooler months.
A couple of practical notes. If you like a thicker, more spoonable texture, fold the raspberries in gently rather than leaving them all on top — their juices will bleed into the oats as they thaw, which is pleasant but can loosen the mixture. For a firmer, less tart result, you can swap the frozen raspberries for an equal amount of fresh berries added in the morning, just before serving. And if you are making this ahead for several days, know that the oats will continue to soften; it keeps well for two to three days in the fridge, though the texture is best within the first 24 hours. A pinch of salt, added with the oats, is an optional but recommended tweak to brighten all the other flavors.
Ingredients — For 1 servings
- 1/2 cup low-fat milk (or less for thicker oatmeal) 122 g
- 1/4 cup Greek yogurt, fat-free 61 g
- 2 teaspoons honey 14 g
- 1/4 teaspoon cinnamon 1 g
- 1/4 teaspoon vanilla extract 1 g
- 1/2 cup uncooked rolled oats 40 g
- 1/4 cup raspberries, frozen 59 g
Nutrition per serving
342 kcal
| Protein | 16.2 g |
|---|---|
| Carbohydrates | 54.5 g |
| of which sugars | 22.8 g |
| Fat | 7.2 g |
| of which saturates | 2.8 g |
| Fiber | 8.3 g |
| Sodium | 78 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.
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Add oats and mix well.
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Top with raspberries or gently fold into oat mixture.
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Cover and refrigerate 8 hours to overnight.
~480 min -
Enjoy cold, or heat as desired.
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Get Kaloria freeFrequently asked questions
Can I use quick oats instead of rolled oats?
Yes, but the texture will be noticeably softer and more porridge-like, since quick oats absorb liquid faster. You may also want to reduce the refrigeration time to about 4–6 hours, as they can turn mushy if left the full overnight. Rolled oats are preferred here for their chewier, more substantial bite.
Can I make this without the Greek yogurt?
You can substitute an equal amount of plain low-fat or full-fat yogurt, or even a plant-based yogurt for a dairy-free version. Keep in mind that omitting the yogurt entirely will make the mixture thinner and less creamy, so you may want to add a tablespoon or two of extra oats to compensate.
How long does this keep in the fridge?
It is best eaten within 24 hours, when the oats are still pleasantly chewy and the raspberries are vibrant. It will keep for up to three days refrigerated in a sealed container, but the oats will continue to soften and the texture will become mushier. Stir well before eating if it has settled.
Can I heat this up in the morning?
Yes. Transfer the oatmeal to a microwave-safe bowl and heat in 30-second bursts, stirring between each, until warmed through — usually about 1 to 1.5 minutes. You can also warm it gently in a small saucepan over low heat, adding a splash of milk if it seems too thick. The raspberries will soften further when heated.
Can I use fresh raspberries instead of frozen?
Absolutely. If using fresh berries, add them in the morning just before eating, rather than mixing them in overnight, so they stay intact and don't make the oats too watery. Frozen raspberries work well because they thaw slowly in the fridge, releasing just enough juice to flavor the whole mixture.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.