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Overnight Oats with Pecans & Cinnamon

Name: Overnight Oats with Pecans & Cinnamon
Prep time: 5 min
Total time: 5 min
Yield: 4 servings
Cuisine: american
Ingredients: 2 cup rolled oats (old-fashioned, not quick-cooking); 2 cup milk (cold, any milk variety works); 0.5 cup yogurt (plain, thick, Greek-style preferred); 2 tbsp maple syrup (pure maple syrup or adjust to taste); 2 tbsp chia seeds; 1 tsp cinnamon powder (plus extra for garnish); 1 tsp vanilla extract; 1 pinch salt; 0.5 cup pecans (roughly chopped, lightly toasted)

RATING

0.0/5

TASTE SCORE

8/10

Creamy, no-cook overnight oats that transform simple rolled oats into a spoonable, pudding-like breakfast. Warm cinnamon and toasted pecans add cozy flavor and a satisfying crunch, while a touch of maple syrup brings just the right sweetness. Prep it in five minutes the night before and wake up to a grab-and-go jar that tastes like a bakery muffin in oatmeal form.

PREP

COOK

SERVES

1 CUP

405 cal

SERVINGS

INGREDIENTS

For 4 servings

2 cuprolled oats · old-fashioned, not quick-cooking2 cupmilk · cold, any milk variety works½ cupyogurt · plain, thick, Greek-style preferred2 tbspmaple syrup · pure maple syrup or adjust to taste2 tbspchia seeds1 tspcinnamon powder · plus extra for garnish1 tspvanilla extract1 pinchsalt½ cuppecans · roughly chopped, lightly toasted

NUTRITION · PER SERVING

405

CALORIES · 1 CUP

Protein15g · 15%

Carbs49g · 48%

Fat18g · 40%

Fiber8g

Sugar9g

Saturated fat4g

Cholesterol2mg

Sodium61mg

Potassium532mg

Phosphorus353mg

How we calculate →

METHOD · 5 STEPS

prep · ~4 min
Toast the pecans.
Place pecans in a dry skillet over medium-low heat. Toast, stirring occasionally, for 3 to 4 minutes until fragrant and lightly browned. Watch carefully so they don't burn. Remove from heat and let cool, then roughly chop.
TIPToasting pecans wakes up their oils and deepens the nutty flavor — don't skip this step.
mix · ~1 min
Combine the wet ingredients.
In a medium mixing bowl, whisk together the milk, yogurt, maple syrup, vanilla extract, cinnamon powder, and a pinch of salt until smooth and well blended.
mix · ~1 min
Stir in oats and chia seeds.
Add the rolled oats and chia seeds to the milk mixture. Stir thoroughly until everything is evenly combined and the oats are fully submerged. The mixture will look thin — it thickens overnight.
TIPStir really well here. Chia seeds clump if not distributed evenly and you'll get lumpy oats.
rest
Cover and refrigerate overnight.
Divide the oat mixture evenly among four 8-oz jars or a larger covered container. Seal tightly and refrigerate for at least 4 hours, ideally overnight. The oats and chia seeds absorb the liquid and soften into a creamy, pudding-like texture.
TIPFour hours is the minimum. Eight hours gives the best texture — make it before bed and breakfast is ready when you wake up.
assemble · ~1 min
Stir, top, and serve.
Remove from the fridge. Give the oats a good stir. If they're thicker than you like, add a splash of milk. Top each jar with the toasted chopped pecans and an extra dusting of cinnamon. Serve cold or let them sit at room temperature for 10 minutes if you prefer a less chilled breakfast.
TIPLayer the pecans on top right before eating so they stay crunchy. If added the night before, they soften in the oats.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Use old-fashioned rolled oats, not quick-cooking, for the best creamy-yet-chewy texture.
2
Stir the chia seeds thoroughly to prevent clumps—they thicken unevenly if left in a lump.
3
Refrigerate for at least 8 hours overnight; 4 hours is the minimum but overnight yields the creamiest result.
4
Toast pecans just until fragrant (3-4 minutes) to deepen their flavor without burning them.
5
Add the toasted pecans right before serving to preserve their crunch—they soften if stored in the oats.
6
If the oats are too thick in the morning, stir in a splash of milk to reach your preferred consistency.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Swap the yogurt for Greek yogurt (or add a scoop of unflavored protein powder) and use high-protein milk. This version boosts satiety and muscle repair, perfect for post-workout breakfasts.

dairy free

Dairy-free

Use almond milk, oat milk, or coconut milk and a dairy-free yogurt. This keeps the recipe creamy and vegan-friendly without compromising texture.

low sugar

Low-sugar

Reduce maple syrup to 1 tablespoon or replace it with mashed banana or unsweetened applesauce. This cuts added sugar while keeping natural sweetness from fruit.

autumn spice

Autumn-spice

Add 1/4 teaspoon each of ground nutmeg, ginger, and cloves alongside the cinnamon. This gives the oats a cozy pumpkin-pie-like flavor, ideal for fall mornings.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Rich in Fiber

Rolled oats and chia seeds together provide a significant amount of soluble and insoluble fiber, supporting digestive health and keeping you full longer.

✓

Good Source of Plant-Based Protein

Greek yogurt and chia seeds contribute protein to this breakfast, which helps with muscle maintenance and sustained energy throughout the morning.

✓

Healthy Fats from Pecans

Toasted pecans add heart-healthy monounsaturated fats and vitamin E, which support brain function and skin health.

✓

Low in Added Sugar (When Adjusted)

With just 2 tablespoons of maple syrup for four servings, this recipe is relatively low in added sugar compared to many commercial breakfast options, and you can reduce it further.

QUESTIONS?