Sugar-Free Overnight Oats Recipe: 3 Easy & Healthy Ways

Q: u003cstrongu003eCan I use water instead of almond milk?u003c/strongu003e

You u003cemu003ecanu003c/emu003e, but I highly recommend sticking to the unsweetened vanilla almond milk. Water will technically soften the oats, but you lose out on that rich, dessert-like creaminess. Unsweetened almond milk keeps the points and calories extremely low while making the texture so much better!

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In this post, I’m going to be telling you guys how to make Overnight Oats Three Ways. This is a super simple breakfast or even a dessert kind of snack—seriously, it’s that good.

If you’re tracking points or watching your sugar intake, these are absolute lifesavers. Prepping them in small mason jars makes everything simple, organized, and perfect for grab-and-go. This method keeps portions in check while making healthy choices much easier to stick with.

Why You’ll Love This

Super Simple: Just dump ingredients in a jar, stir, and sleep.
Dessert for Breakfast: With flavors like Chocolate Peanut Butter and Strawberry Cream, it feels like a treat.
Customizable: You can mix and match whatever you like.
Points Friendly: I use specific sugar-free ingredients so you can keep the points super low (some of these are basically zero depending on your plan!).

things we need

Special Equipment

3 Mason jars (8oz or 16oz size works best)
Measuring spoons and cups

Ingredients

The Base (Per Jar):

½ cup Old-Fashioned Rolled Oats (Gluten-free if needed)
½ cup Unsweetened Vanilla Almond Milk (plus 1 tbsp extra for consistency)
1 tbsp Sugar-Free Maple Syrup

Variation 1: Chocolate Peanut Butter & Banana

½ tbsp Sugar-Free Chocolate Instant Pudding Mix (dry powder)
½ tbsp Peanut Butter Powder (like PB2)
½ Banana, chopped
1 tsp Sugar-Free Chocolate Syrup (for drizzling)

Variation 2: Strawberry Cream

½ tbsp Sugar-Free Vanilla Instant Pudding Mix (dry powder)
1 tbsp Sugar-Free French Vanilla Creamer
¼ cup Fresh Strawberries, chopped

Variation 3: Chocolate & Fig

½ tbsp Sugar-Free Chocolate Instant Pudding Mix (dry powder)
½ tbsp Sugar-Free Vanilla Instant Pudding Mix (dry powder)
3 Fresh Figs, halved or quartered

The Base

First things first, we need our base. Stick to Old Fashioned Whole Grain Oats. Do a half-cup for each mason jar. Then, add equal parts milk— Unsweetened Vanilla Almond Milk.

Pro tip: After you add the half cup of milk, add just a tiny splash more. It helps make sure everything is well-coated without adding enough calories to change the points! Also sweeten the base right away with a tablespoon of sugar-free maple syrup.

The Flavors

Once the base is mixed, it’s time for the flavors—you can use whatever flavor you like.

1. Chocolate Peanut Butter & Banana

This one is a classic. Use sugar-free chocolate pudding mix and peanut powder (PB2) to get that rich flavor without the guilt. Top it with fresh banana and a drizzle of sugar-free chocolate syrup.

2. Strawberry Cream

This might sound a little unusual, but trust me, it’s good! Use sugar-free vanilla pudding mix and a splash of sugar-free French Vanilla creamer. It makes it taste exactly like strawberries and cream!

3. Chocolate & Fig (My Absolute Favorite!)

It uses half chocolate pudding mix and half vanilla pudding mix, topped with fresh figs. Figs are so delicious and look so pretty in the jar.

Give these a try and let me know which one is your favorite! Happy prepping!

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FAQs

What type of oats should I use for overnight oats?

Stick to Old-Fashioned Rolled Oats! This is crucial. Quick-cooking oats will become way too soggy and mushy when they soak overnight, and steel-cut oats will stay excessively chewy because they don’t absorb the liquid the same way. Rolled oats give you that perfect, creamy texture.

How long do overnight oats last in the fridge?

These stay good in an airtight mason jar in the fridge for up to 3 days! Pro tip: If you are making the Chocolate Peanut Butter u0026amp; Banana flavor to eat later in the week, leave the fresh banana off until right before you eat it. High-moisture fruits can break down and make the oats a little watery if they sit too long.

Are overnight oats actually healthy?

Absolutely! Oats are a fantastic whole grain packed with fiber. Because we are using unsweetened almond milk and sugar-free pudding mixes, we are keeping the sugar intake incredibly low, making this a totally guilt-free, points-friendly breakfast that actually keeps you full.

Can I use water instead of almond milk?

You can, but I highly recommend sticking to the unsweetened vanilla almond milk. Water will technically soften the oats, but you lose out on that rich, dessert-like creaminess. Unsweetened almond milk keeps the points and calories extremely low while making the texture so much better!

Super Simple Sugar-Free Overnight Oats (3 Ways)

Recipe by Sana ReiCourse: Breakfast, SnacksCuisine: American / Health-ConsciousDifficulty: Easy

Servings

'Per Jar

Prep time

minutes

Calories

250

kcal

Chill time

hours

Total time

hours

minutes

A quick, healthy, and diet-friendly breakfast prepped in mason jars. Featuring a creamy oat base with three dessert-inspired variations: Chocolate PB Banana, Strawberry Cream, and Chocolate Fig.

Ingredients

Equipment Needed:
Mason Jars
Spoon
Ingredients:
Base (Multiply by number of jars):
½ cup (40g) Old-Fashioned Rolled Oats
½ cup (120ml) Unsweetened Vanilla Almond Milk
1 tbsp (15ml) Sugar-Free Maple Syrup
Chocolate PB Banana Add-ins:
½ tbsp SF Chocolate Instant Pudding Mix
½ tbsp Peanut Powder
½ Banana
1 tsp SF Chocolate Syrup
Strawberry Cream Add-ins:
½ tbsp SF Vanilla Instant Pudding Mix
1 tbsp SF French Vanilla Creamer
3-4 Strawberries
Chocolate Fig Add-ins:
½ tbsp SF Chocolate Instant Pudding Mix
½ tbsp SF Vanilla Instant Pudding Mix
3 Fresh Figs

Directions

Prepare the base: In a mason jar, combine ½ cup oats, ½ cup almond milk, and 1 tbsp sugar-free maple syrup. Stir well so all the oats are coated.
Adjust liquid: Add an extra splash (about 1 tablespoon) of almond milk and stir again. The mixture should look loose and pourable; it will thicken in the fridge.
Add flavorings (choose one per jar):
For Chocolate PB Banana: Stir in ½ tbsp sugar-free chocolate instant pudding mix and ½ tbsp peanut powder until there are no dry pockets.
For Strawberry Cream: Stir in ½ tbsp sugar-free vanilla instant pudding mix and 1 tbsp sugar-free French Vanilla creamer until fully combined.
For Chocolate Fig: Stir in ½ tbsp sugar-free chocolate instant pudding mix and ½ tbsp sugar-free vanilla instant pudding mix until the base looks smooth.
Add toppings:
Chocolate PB Banana: Top with chopped banana and drizzle with 1 tsp sugar-free chocolate syrup.
Strawberry Cream: Top with chopped fresh strawberries.
Chocolate Fig: Top with fresh sliced figs.
Chill: Secure the lids on the jars and refrigerate for at least 4 hours, preferably overnight, to allow the oats to soften and thicken. Always keep them refrigerated.
Serve: Stir before eating and enjoy cold straight from the jar. If the oats are too thick, add another splash of almond milk and mix again.

Notes

Pudding Mix: Make sure you are using the dry instant pudding powder straight from the box, not prepared pudding.
Consistency: If the oats are too thick in the morning, just stir in another splash of almond milk until you like the texture.
Points: Using sugar-free ingredients and unsweetened milk keeps the points very low for many weight-loss plans, but always double-check against your own tracker.
Storage: These stay good in the fridge for up to 3 days. After that, the texture gets very soft and fresh fruit toppings may start to break down. Always store chilled and don’t leave them at room temperature for more than 2 hours.

Mason Jar Overnight Oats 3 Ways