PB&J Overnight Oats
Combining the classic flavours of a peanut butter and jelly sandwich with the nutrition benefits of oatmeal, these PB&J overnight oats are such a fun, tasty, and filling way to start your mornings. This recipe is made with protein-packed greek yogurt and uses either strawberry or raspberry jam as the sweetener (instead of honey or maple syrup). Add this one to your easy, breakfast meal prep routine!
Simple overnight oat recipes will forever be one of my favourite make-ahead breakfast options. It takes literally minutes to throw them together and then you have a healthy breakfast ready to go the next morning! They’re so satisfying too, keeping me full and energized well until lunchtime. Personally, I like to make a big batch so that I have breakfast prepared for a few days.
With that said – I really enjoy mixing up the flavour profiles of these overnight oat recipes, to avoid boredom. These peanut butter and jelly overnight oats are a fun and nutritious way to enjoy one of the most beloved flavour combos of all time 😉
About the ingredients + substitutions
- Rolled oats: I like to use old fashioned, rolled oats for overnight oat recipes. That said, this will work with instant oats if that’s what you have on hand! While oats are naturally gluten-free, if you’re on a strict gluten-free diet you will need to ensure that you use certified gluten-free oats for this recipe as sometimes oats can come into contact with gluten during manufacturing.
- Chia seeds: These little seeds have a unique “hygroscopic” property, meaning that they attract and hold onto water molecules from their surrounding environment. This is what makes them absorb some of the liquid around them and gives them their gel-like coating and unique texture. You may use either black or white chia seeds.
- Cinnamon: Ground cinnamon adds the perfect touch of warming spice to oatmeal. Along with vanilla, I find cinnamon creates a sweeter flavour, without more added sugar.
- Sea salt: While it may sound counterintuitive, a pinch of salt helps to bring out the sweetness of the other ingredients! You may leave the salt out if you’re using a salted peanut butter.
- Greek yogurt: Unlike regular yogurt, Greek yogurt is strained to remove most of its whey and liquid content. This results in a thicker yogurt with about twice as much protein per serving. I like to use plain yogurt as it won’t contain any added sugar. If you’re dairy-free or vegan, you may swap greek yogurt with a dairy-free alternative.
- Milk of choice: You may use any type of milk – from regular cow’s milk, to almond milk, coconut milk, etc. If you’re vegan/dairy-free and using a plant-based alternative to Greek yogurt, you may consider using soy milk to increase the protein content of these oats.
- Vanilla extract: Used to add a delicious touch of vanilla flavour to the oats.
- Peanut butter: I recommend using an unsweetened peanut butter. You may use either smooth or chunky, depending on your preference. While this is a “PB&J” recipe, you may of course use another nut butter (like almond butter) or a seed butter (like sunflower seed butter) in place of peanut butter.
- Strawberry or raspberry jam: I recommend using either strawberry or raspberry jam for that classic PB&J flavour. That said, you may veer away from the traditional and use another type of berry (like blackberry, blueberry, or blackcurrant jam). If you’d like a healthy, homemade jam option – feel free to make and use my chia jam recipe here!
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post.
Visual guide: how to make this recipe
STEP 1: Mix all the dry ingredients (oats, chia seeds, cinnamon, salt) to evenly distribute everything.
STEP 2: Then, stir in the wet ingredients (greek yogurt, almond milk, and vanilla extract) until well-combined. Cover and refrigerate overnight (or 2 hours minimum), to allow the oats to soak up the liquid.
STEP 2: Serve the overnight oats with peanut butter and either strawberry or raspberry jam. Stir to combine all the flavours together and enjoy!
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Nutrition benefits of PB&J overnight oats
- Peanut butter is a great source of heart-healthy monounsaturated fats and plant-based protein. It’s also a source of dietary fiber and micronutrients like magnesium, vitamin B6, and iron. (Here are 15+ more healthy peanut butter recipes)
- Oats are an excellent source of fiber-rich, complex carbohydrates that give you energy. Their high soluble fiber content helps to slow digestion (keeping you feeling full), improve blood sugar control, lower LDL cholesterol, and promote digestive health. Beyond fiber, oats are also a source of plant-based protein and many micronutrients, like B-vitamins and minerals like magnesium, zinc, and iron. (Here are 35+ more recipes with oats)
- Chia seeds are also good sources of dietary fiber as well as omega-3 fatty acids, plant protein, and micronutrients like magnesium, calcium, and iron. (Here are 30+ more ways to use chia seeds)
- Plain Greek yogurt is an excellent source of quality protein, B-vitamins, vitamin A, and minerals like selenium, phosphorus, and calcium. (Learn more about Greek yogurt’s benefits and uses)
More overnight oats recipes
- Energizing Matcha Overnight Oats
- Mango Coconut Overnight Oats
- Raspberry Overnight Oats: 2 Ways
- Strawberry Overnight Steel Cut Oats
- Blood Orange Overnight Oats
Did you give these PB&J Overnight Oats a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: PB&J Overnight Oats (Quick & Healthy!)
- 1 cup rolled oats
- 2 Tbsp chia seeds
- 1 tsp cinnamon
- Pinch of salt
- 1 cup plain greek yogurt (benefits of Greek yogurt)
- 1/2 cup unsweetened milk of choice (I used almond milk)
- 1 tsp vanilla extract
- 1/4 cup peanut butter, unsweetened (creamy or chunky)
- 2 Tbsp raspberry or strawberry jam (or more, to desired sweetness)
- TIP: This recipe as written is for 2 servings. You may prepare the oats directly in 2 jars or in 2 containers with lids (dividing the ingredients evenly), OR you can prepare the whole thing in a large bowl, then transfer the servings to jars/containers before placing in the fridge. The first option is less cleanup, but the second option is a little "prettier."
- Mix dry ingredients (oats, chia seeds, cinnamon, and salt) together.
- Then, add greek yogurt, milk, and vanilla to the dry ingredients. Stir everything together until well-combined – the oats should be fully mixed into the wet ingredients.
- Transfer the oat mixture into jars if you haven't done so already. Then, top the oats with peanut butter and jam.
- Cover the oats and refrigerate for a minimum of 2 hours or overnight.
- Remove oats from the fridge. Stir everything together to combine the peanut butter and jelly with the oats. Enjoy!
- Overnight oats will keep for 4-5 days in an airtight container in the fridge.
- This makes them a perfect breakfast meal prep option – just make a large batch, and you have a healthy breakfast ready for the week!
- I recommend using either or for that classic PB&J flavour. That said, you may veer away from the traditional and use another type of berry (like blackberry, blueberry, or blackcurrant jam). If you’d like a healthy, homemade jam option – feel free to make and use my here!
- While this is a “PB&J” recipe, you may of course use another nut butter (like ) or a seed butter (like ) in place of peanut butter.
- I used unsweetened almond milk for this recipe, but feel free to use any milk or plant-based milk alternative that you enjoy.
- While oats are naturally gluten-free, if you’re on a strict gluten-free diet you will need to ensure that you use certified gluten-free oats for this recipe.
- For a vegan option, simply swap the greek yogurt with a plain vegan greek-style yogurt. Choose one that’s thick and creamy, and low on added sugars. Do note that this will lower the protein content of this recipe, but you could combat this by using soy milk!
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.