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Hi, I’m Alyssa! AKA, The PCOS Nutritionist Alyssa!

I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes.

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Easy PCOS Overnight Oats: 4 Different Ways!

PCOS Overnight Oats are quickly becoming one of my favorite breakfasts. They’re super quick and easy to make in advance so you can prep once and have a healthy breakfast ready to enjoy all week long. 

If you’re new here, hi! I’m Alyssa, a registered dietitian who specializes in polycystic ovarian syndrome (aka PCOS) and I have PCOS myself! My goal is to make eating well for this health condition simple and easy. 

pcos overnight oats 4 different ways

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Why You’ll Love These PCOS Overnight Oats

There’s a ton of reasons why you’ll love these PCOS overnight oats! 

For starters, they’re not just delicious, but they’re easy and quick to make. Spending 5-10 minutes on a Sunday night to meal prep these overnight oats can set your weekday mornings up to run much more smoothly. There’s also no prep work that needs to be done the day of, you can just grab and eat.

The basic overnight oats recipe is versatile too! You can add different flavor additions to create endless varieties so that it doesn’t get boring either.

Overnight Oats Health Benefits for PCOS

In addition to being tasty, overnight oats have lots of health benefits for polycystic ovary syndrome (PCOS). Insulin resistance is present in approximately 70% of people with PCOS, and is a risk factor for the development of type 2 diabetes and heart disease.

Oats are a gluten free whole grain option. They’re a good source of complex carbohydrates and fiber, both soluble and insoluble fiber. Fiber is helpful for balancing blood sugar levels, decreasing cholesterol levels, keeping you feeling full, and improving digestive health.

Research actually shows that oats can lower your risk of diabetes by lowering hemoglobin A1c levels, glucose levels, and insulin levels. Oats can also lower your risk of cardiovascular disease because of their ability to lower cholesterol levels, particularly LDL cholesterol (frequently known as the “bad” cholesterol). 

Oats are also a good source of vitamins and minerals such as B vitamins, zinc, manganese, copper, iron, magnesium, and selenium…all of which play a role in PCOS. 

Ingredients You’ll Need

You’ll need to make the basic overnight oats recipe first. This is kind of the blank canvas that you can then add various toppings to.

overnight oats base recipe ingredients laid out in separate bowls with labels

Easy Overnight Oats Base

  • Rolled Oats – old-fashioned oats or rolled oats work best for overnight oats. You could use quick oats if you’re especially crunched for time, but it will only need to soak for about 30 minutes and it will have a thinner consistency than traditional overnight oats.
  • Milk of Choice – I generally use almond milk in my overnight oats, but you can use any type of milk that you prefer. Both dairy and non-dairy milks work well in overnight oats.
  • Greek Yogurt – adding Greek yogurt adds a bit more of a thick and creamy texture. It also gives a boost of extra protein to this breakfast.
  • Chia Seeds – these tiny, mighty seeds are really effective at soaking up a lot of that liquid. Chia seeds are also a great source of healthy fats, particularly omega 3 fatty acids that can help lower inflammation
  • Maple Syrup – maple syrup adds some sweetness to this breakfast. It does add some added sugar but it’s not too much and makes this breakfast much more enjoyable. 
  • Vanilla Extract
photo of the ingredients for the different overnight oat variations to add to the overnight oats base recipe

Apple Pie Variation

  • Apples
  • Pecans
  • Cinnamon
  • Allspice

Carrot Cake Variation

  • Carrot
  • Coconut
  • Raisins
  • Cinnamon

Banana Bread Variation

  • Banana
  • Walnuts
  • Cinnamon
  • Flaxseed

Almond Joy Variation

  • Coconut
  • Almonds
  • Chocolate chips
  • Maple syrup

How To Make Overnight Oats for PCOS

Make the Basic Overnight Oats Recipe:

  1. In a large bowl, mix all of the ingredients from the “overnight oats base” together
  2. Divide evenly into mason jars or another glass container. If you’re like me and love mason jars, but hate how much room they take up in your cabinets, try these nesting mason jars!
closeup of the overnight oats base recipe in mason jars

Add Your Variations

  1. Add your variations and toppings into each mason jar (you could also skip this step and add your toppings the morning of)
  2. Cover each mason jar with a lid and place in the fridge overnight
  3. On the morning of, just simply pull out of the fridge and enjoy!
Closeup of the top of 4 overnight oat mason jar containers. The different variations are apple pie, almond joy, carrot cake, and banana bread

Variations & Substitutions 

  • No almond milk? Use traditional milk or a plant-based milk such as soy milk, oat milk, or coconut milk
  • Dairy-free? Omit the Greek yogurt or use a dairy-free yogurt in its place. If you omit the Greek yogurt, add a little more milk.
  • Swap flax seeds or hemp seeds for the chia seeds
  • For different flavors, add your favorite mixture of toppings such as: fresh fruit, chopped nuts, seeds, nut butter like peanut butter, coconut, cacao nibs, or spices like cinnamon

PCOS Overnight Oats FAQs:

Are Oats Good For PCOS?

Oats are a great addition to a healthy PCOS diet to help manage your PCOS symptoms. They are high in fiber to balance blood sugars and contain antioxidants to lower inflammation levels that are common in PCOS.

Are Overnight Oats Good For Fertility?

Yes, oats have fiber and micronutrients that support healthy ovulation and improve egg quality. Including oats as part of an overall healthy diet can improve your fertility chances.  

Are Overnight Oats Good For Weight Loss?

In addition to a healthy lifestyle, overnight oats can help you reach your weight loss goals! Overnight oats are higher in resistant starches than cooked oats. Resistant starches lead to lower glucose levels and improved insulin sensitivity, which may help you lose weight.

What’s The Best Type Of Oat For PCOS?

There’s several different types of oats and they could all be beneficial for PCOS depending on how you incorporate them into your diet. 

Overall, steel cut oats or old fashioned rolled oats are the best choice for PCOS. These two types of oats have a lower glycemic index, meaning they won’t raise your blood sugar as high as other types of oats.

Instant oats can still be used but I’d recommend steering clear of packaged instant oatmeal that contains high amounts of added sugar. Instead, opt for something like these quick oats by Quaker Oats, which don’t have any added sugar or salt. They’re more of a blank canvas that you can add your own topping into.

Do You Eat Overnight Oats Cold? 

Overnight oats are intended to be eaten cold. If you prefer warm oatmeal, you can microwave them, however, I’d skip the Greek yogurt for best results. 

How Long Do Overnight Oats Stay Good For? 

Overnight oats will stay good in your fridge for up to 5 days. This makes them the perfect Sunday meal prep item since they’ll last through Friday.

overview photo of 4 mason jars with overnight oats. Each mason jar has different toppings.

More PCOS Breakfast Recipes You’ll Love

10 Best PCOS Smoothie Recipes To Make For Breakfast

Peanut Butter Banana Baked Oatmeal Cups

pcos overnight oats 4 different ways.

PCOS Overnight Oats: 4 Different Ways

This basic overnight oats recipe is the perfect base for any variation of overnight oats. From apple pie to almond joy, you'll love to start your day with these oats.
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, healthy, quick
Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes
Servings: 4
Calories: 309kcal


Basic Overnight Oats Recipe (Makes 4 Servings of Overnight Oats)

  • 2 cups rolled oats
  • 2 cups almond milk (or milk of choice)
  • 1 cup greek yogurt
  • ¼ cup chia seeds
  • 3 tbsp protein powder
  • 1 tbsp maple syrup
  • ½ tbsp vanilla extract

Apple Pie Variation

  • ½ cup apples chopped
  • 2 tbsp pecans chopped
  • tsp cinnamon
  • tsp allspice

Almond Joy Variation

  • ¼ cup shredded coconut
  • 1 tbsp almonds chopped
  • 1 tbsp dark chocolate chips
  • 2 tsp maple syrup

Carrot Cake Variation

  • ¼ cup shredded carrot
  • 1 tbsp shredded coconut
  • 1 tbsp raisins
  • ½ tsp cinnamon

Banana Bread Variation

  • ½ banana mashed
  • 2 tbsp walnuts chopped
  • ½ tsp cinnamon
  • tsp flaxseed ground


Make The Basic Overnight Oats Recipe

  • In a large bowl, mix the rolled oats, almond milk, Greek yogurt, protein powder, chia seeds, maple syrup, and vanilla extract together.
  • Divide the mixture evenly into 4 mason jars or other glass containers.

Add Your Toppings to Make The Different Variations

  • Now that you have your oats based mixed up, add your toppings.
  • Add the carrot cake variation ingredients to one mason jar, the banana bread variation ingredients to another mason jar, and so on.
  • Cover each container and refrigerate overnight.


The nutrition information is for the base oat recipe only and does not include the variations. 
Overnight oats can be stored in the refrigerator for up to 5 days.


Calories: 309kcal | Carbohydrates: 38g | Protein: 19g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 23mg | Sodium: 197mg | Potassium: 290mg | Fiber: 8g | Sugar: 5g | Vitamin A: 34IU | Vitamin C: 0.2mg | Calcium: 325mg | Iron: 3mg

2 Responses

  1. 5 stars
    I have been hunting for a great overnight oats recipe that also aligns with my PCOS and I finally found one! Thank you!! I sautéed my
    apples a little with the spices first and used honey as my sweetener since I didn’t have maple syrup on hand. Delicious!!!

    1. I’m so glad you loved it! The sauteed apples sound like a delicious addition that I may need to try soon!

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