This summer’s obsession = mango overnight oats. They make a super quick breakfast, fill me up for hours, and are full of tropical flavor.
This mango overnight oat recipe is a little different from most, as you are blending your fruit into the liquid. While it takes a little more time (about 10 minutes), I find it adds so much flavor! You get mango in every bite rather than just when you would get a piece of fruit if it were mixed in.
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I also love making overnight oats with greek yogurt. Not only does it add protein, but it makes them so creamy. Combined with the chia seeds, these blended mango overnight oats come out super thick and creamy with a pudding-like consistency.
Just like all of my overnight oatmeal recipes, it is well-balanced for balancing your blood sugar and energy levels. There is protein from greek yogurt and milk. It also has complex carbs and fiber from oats and chia seeds, which help slow down digestion. And healthy fats to keep you full until your next meal.
Enjoy these mango overnight oats as a quick and easy breakfast for busy mornings, a snack, or a post-workout meal due to the protein and carbs! They are adult and kid-approved, too!
Why you’ll love this mango overnight oats recipe
- 15 minutes to make – blend your milk, mix everything up, and pop it in the fridge!
- loaded with mango flavor!
- they make a balanced & healthy breakfast (or lunch or snack!) – they have a nice serving of protein, full of complex carbohydrates, some healthy fats, and fiber.
- customizable – add a scoop of protein powder, some sweetener, or whatever else you like!
What are overnight oats?
Overnight oats are similar to your typical stovetop oatmeal, but without any cooking. Rolled oats are mixed with a liquid (usually milk) and other flavors, spices, and ingredients, and then left to sit overnight. As they sit, the oats absorb the liquid and become a thick and chewy texture, just like cooked oatmeal. Depending on how much milk you add, you are left with almost a pudding-like consistency.
They are quick and easy and so delicious! What I love about overnight oats is that the flavor variations are endless. Some of my favorite add-ins are nut butter, fruit (fresh or dried), spices, yogurt, cocoa powder, and protein powder.
Are overnight oats healthy?
Overnight oats can be a great addition to one’s diet. Rolled oats are loaded with fiber, complex carbs, and whole grains, have plant-based protein, and are low in fat. Adding ingredients like chia seeds, greek yogurt, and fruit also adds fiber, protein, vitamins, and minerals. When making them, it’s important to add good sources of protein and fat to balance out the carbs to help keep your blood sugar stable. You can easily customize them to fit your liking and nutrition goals when making them.
Mango overnight oats ingredients
- fresh ripe mangos – look for ripe, juicy mangos as they give these overnight oats the best flavor. Mangos are in season from May through September!
- milk – any kind will work.
- vanilla extract
- rolled oats
- greek yogurt – to make them extra creamy and for more protein.
- chia seeds
- cinnamon
- salt – to bring out the flavors.
How to make mango overnight oats
For the complete directions, ingredient amounts, serving size, and accurate nutrition breakdown, scroll down to the recipe card below.
Make mango milk.
Place milk, diced mango, and vanilla extract in a blender.
Blend.
Blend until smooth and combined, about 30-60 seconds.
Make overnight oats.
Evenly divide the remaining ingredients between two medium jars. Pour over the mango milk, evenly dividing it. Stir until all ingredients are thoroughly combined. Place the lid on the jar and refrigerate for 2-3 hours or overnight, until the mixture thickens.
Enjoy!
Eat out of the jar and top with your favorite toppings.
What kind of oats for overnight oats?
Rolled oats (also called old-fashioned rolled oats) are used most often for overnight oats. Quick oats can also be used. They will not take as long to absorb your liquid and are also smaller, resulting in a less chewy texture. While steel cut oats can be used for overnight oats, they require a longer soaking time and more liquid.
How long do overnight oats take?
Overnight oats don’t really need to be “overnight”. Usually, 2-4 hours is enough for the chia seeds and the oats to absorb the liquid. The reason why most people make them at night is that they are ready to grab and enjoy the next morning! But if you forget, you can make them on the same day.
How long do overnight oats last?
Overnight oats can last for up to 5 days in the fridge. The longer they sit, the more time to soak up the liquid. Overnight oats will last 5 days, but will be a bit mushier than on day 3 or 4.
They make a great option for meal prep – I will make a few servings at a time (these jars are perfect for them) and keep them in the fridge for something quick and easy to grab during the week.
Can you heat up overnight oats?
If you are not a fan of cold oatmeal, you can heat overnight oats. Simply pop them in the microwave for 30-60 seconds until warmed through. You can also heat them on the stovetop. You may need to add a little more liquid if using the stove.
Make them gluten-free
Rolled oats are naturally gluten-free, but they can be one of the most cross-contaminated products. To ensure this recipe is gluten-free, look for certified gluten-free oats.
Storage and reheating
Substitutions and additions
Mango overnight oats are so customizable, and you can tweak them to your preference and your macronutrient needs. Here are a few suggestions for this overnight oat recipe:
- mango – I suggest using fresh (in season is best!), as frozen can be hit or miss flavor-wise.
- milk – any kind of milk will work. Feel free to use nut milk, oat milk, coconut milk, or regular dairy milk. Coconut milk would be delicious with mangos!
- vanilla extract – vanilla bean paste will work instead.
- oats – old-fashioned oats are the same as rolled oats. You can use quick-cooking oats instead of rolled oats, although the texture will change slightly. I do not recommend using steel-cut oats, as they need to soak for much longer and need more liquid. Use certified gluten-free oats if needed.
- greek yogurt – use full-fat yogurt, fat-free yogurt, or dairy-free yogurt. If desired, you can use vanilla yogurt. The yogurt helps give them a super creamy consistency.
- cinnamon – leave out if you prefer.
And here are some additions to change them up:
- protein powder – add a scoop of vanilla protein powder to increase the protein.
- sweetener – I find this recipe doesn’t need a sweetener as it has the sweetness from mangos, but if you like things sweeter, you can add a little honey or maple syrup.
- nut butter – add nut butter or seed butter for some added fat. Try almond, cashew, pecan, sunbutter (sunflower seed butter), or tahini (ground sesame seeds). You can either mix it into the overnight oats mixture or use it as a topping.
- ground flaxseed or hemp seeds – for more healthy fats.
More healthy overnight oats recipes
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Mango Overnight Oats
equipment
ingredients
- 1 1/2-2 cups milk (depending on how thick you like your oats)
- 1 cup fresh diced mango (165 grams – use ripe mangos for the best flavor)
- 1/2 teaspoon vanilla extract
- 1 cup rolled oats (100 grams)
- 1 cup greek yogurt
- 2 tablespoons chia seeds
- 1 teaspoon cinnamon
- pinch of salt
- optional toppings – diced mango, coconut flakes/shreds, cinnamon…
instructions
- Make mango milk. Place milk, diced mango, and vanilla extract in a blender and blend until smooth and combined, about 30-60 seconds.
- Make overnight oats. Add 1/2 cup oats, 1/2 cup greek yogurt, 1 tablespoon chia seeds, and 1/2 teaspoon cinnamon to each of two medium jars. Pour over the mango milk, evenly dividing it. Stir well to combine until all ingredients are thoroughly combined. Place the lid on the jar and put the oat mixture in the refrigerator for at least 2-3 hours, or overnight, until the mixture thickens.
- Enjoy! Eat out of the jar and top with your favorite toppings.
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Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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Love her overnight oats recipes. For my personal blood sugar balance/age, I only use about 1/4 cup of oats per serving. I add her topping suggestions along with hemp seeds and pumpkin seeds.
So glad you enjoyed them, Karen!
I enjoyed this recipe and my grandchild indulged it. It is very healthy and very refreshing!!
Happy to hear it was a hit all around! Thanks, Malsi!
Great recipe exactly as is!
So glad you enjoyed it! Thanks for trying it Jenn!
Big disappointment! I was so excited for this, this morning. I followed recipe to a T, only thing different was dividing recipe in 1\2 for 1. So glad I did , because now don’t need to waste all ingredients. I went back to see if I missed anything. Double checked said frozen fruit could be used which I did. Absolutely NO flavor at all. I used frozen mango in other recipes with great result, not here.
Sorry, you didn’t enjoy it, Martha. I find fresh does have way more flavor and frozen can be hit or miss so that could have been what went wrong.