Carrot Cake Overnight Oats

This Carrot Cake Overnight Oats recipe saves you time in the morning and is a delicious way to start the day! Packed with protein, fibre and omega 3s, we’re turning carrot cake into a healthy meal prep breakfast option!

Why you should make these Carrot Cake Overnight Oats

If you’re looking for a quick, easy, and nutritious breakfast, you need to try this Carrot Cake Overnight Oats recipe. It comes together in just a few minutes with simple ingredients, making it perfect for busy mornings when you don’t have time to cook. 

This recipe is ideal for meal prep, since prep time is minimal and you can make a big batch in advance to enjoy throughout the week. 

Inspired by the flavors of a classic carrot cake, it’s deliciously spiced and subtly sweet, while packed with texture from the grated carrots and walnuts. It’s especially perfect for spring, with its fresh but cozy vibes and seasonal ingredients. 

Plus, it’s packed with nutrients like protein, fibre, omega-3s, and calcium, keeping you full and energized for hours. Whether you’re a meal-prep pro or just want a better way to start your day, this recipe delivers both flavor and function. Give it a try—you’ll be hooked after the first bite!

 

Ingredients needed

For this recipe, you will need:

• Oats
  • I prefer using large flake oats for overnight oats because they hold the texture better than other types of oats.
• Chia seeds
  • These gel up when they are mixed with liquid. Some people may not enjoy this texture but I think it’s a great way to add some volume and extra nutrients to the oats.
• Greek yogurt
  • I recommend using Greek yogurt because it’s thicker and provides a lot more protein compared to regular yogurt.
  • If you only have regular yogurt, I also recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• Milk
  • Use your preferred choice of milk or plant-based beverage.
  • If you are looking for a higher protein option, I recommend using dairy milk or soy milk. Other plant-based beverages like almond or oat milk provide much less protein.
• Carrots
• Peanut butter
• Cinnamon
• Walnuts (optional)

 

Substitutions and add-ons

You might not be a fan of some of the recommended ingredients in this recipe. Or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives:

• Quick oats or old fashioned rolled oats
  • If you don’t have large flake oats you can substitute quick or rolled oats instead. I recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• Flavoured Greek yogurt
  • If you prefer a different flavoured Greek yogurt, you can use this in place of the vanilla or plain Greek yogurt in this recipe. If you’re looking for a flavoured yogurt, I recommend pineapple or coconut flavoured yogurt for the quintessential carrot cake flavour.
• Regular yogurt
  • Instead of Greek yogurt, you can use regular yogurt. However, this tends to be more liquidy than Greek yogurt so I recommend reducing the milk by 1-2 tbsp.
• Alternative milks
  • If you are looking for a higher protein option, I recommend using dairy milk or soy milk. Other plant-based beverages like oat milk or almond milk will still work in this recipe but provide much less protein.
• Alternative nut or seed butters
  • Instead of peanut butter, feel free to add almond, cashew or sunflower butter.
• Protein powder
  • If you want to add an extra boost of protein to overnight oats, you can use protein powder. I recommend adding a small amount to start with to make sure you enjoy the taste and texture. 
  • If you need help choosing the best protein powder for you, check out my blog posts on this topic here and here.
• Maple syrup, honey, vanilla extract, coconut flakes
  • Add any of these ingredients to increase the sweetness of this breakfast.

How to make Carrot Cake Overnight Oats

All you have to do to prepare this high protein carrot cake oats recipe is:

1. In a sealable jar or container, mix the oats, chia seeds, Greek yogurt and milk together. Stir well.
2. Place the mixture in the fridge for at least 1 hour, ideally overnight.
3. When you’re ready to eat, add the grated carrots, peanut butter, cinnamon and chopped walnuts (if using). Stir well, add any additional ingredients and enjoy!

 

How much time do overnight oats need to soak?

You only need 5 minutes to prepare these breakfast meal prep overnight oats. To achieve the best texture, it is recommended to allow for enough time for the oats and chia seeds to soak up all of the liquid. This takes at least 1 hour in the fridge but to achieve the most ideal texture, I recommend leaving the mixture to soak overnight (for at least 6 hours). 

 

Storing overnight oats

My favourite containers to store Carrot Cake Overnight Oats in are mason jars or other glass jars with a tight lid. I have reused empty nut butter and salsa jars for this recipe. You just have to make sure to give them a good wash beforehand (especially the salsa jar)!

 

How long do overnight oats last for?

I get a lot of questions about how many batches of overnight oats you can make at one time and how long you can keep them in the fridge. 

As long as you store the overnight oats in an airtight container or jar in the fridge, they can last up to 3-4 days without any changes in the taste or texture.

Typically, I make enough for 2 breakfasts and store them in the fridge in airtight containers. However, there have been times when I have skipped a day of having them and end up eating a batch 3 days after I made them. They have always stayed fresh and delicious for that duration.

If you prefer to try them by making a batch for 1 morning, that’s a great start. I’m confident you will be making more for the following day once you get to taste this recipe!

I recommend holding off on adding some of the toppings (ex. walnuts) until you’re ready to eat it because they can get soggy in the fridge overnight.

Personalize your breakfast

To make these Carrot Cake Overnight Oats your own, you may want to jazz it up even more. Here are some optional add-ins that you could consider:

• To add extra crunch and protein: top with granola, sliced almonds, chopped pecans, pumpkin seeds, hemp seeds or extra chia seeds.
• To achieve a richer flavor, add ¼-½ teaspoon of vanilla extract.
• For extra creaminess use a higher fat percentage Greek yogurt or milk.
• If you need some extra sweetness drizzle a bit of maple syrup, honey or your choice of sweetener.
• If you want to take this to the next level and really achieve the true carrot cake flavour, mix in a dollop of cream cheese!
• To save time and energy by making a double or triple batch in a large bowl and just scoop and go in the morning. Work smarter, not harder!

 

Whatever way you prepare it, I hope you love it!

 

Why add chia seeds to overnight oats?

Adding chia seeds to the oat mixture helps with the texture and the nutrient profile of this breakfast. When chia seeds are combined with liquid, they soak it up quite easily. This creates a gel-like texture that pairs really well with oatmeal and prevents the final product from being too liquidy.

Chia seeds are also incredibly nutrient-dense. They provide an excellent source of omega 3 fatty acids, fibre and plant-based protein. Don’t forget to add these to really amplify these high protein overnight oats!

 

Nutrition Benefits of Carrot Cake Overnight Oats

As a dietitian, I try to make the majority of my meals delicious, filling and nutrient dense. I have broken down the nutrition information for each ingredient in this recipe.

• Large flake oats: Per 1/3 cup, there are 3 grams of fibre, 4 grams of protein and 8% of daily value of iron.
• Chia seeds: Per 1 tbsp, there are 3.5 grams of fibre, 2 grams of protein, over 100% of daily omega 3s and a variety of minerals.
• Greek yogurt: Per 1/3 cup, there are 7 grams of protein and 7% of daily calcium.
• Milk (dairy or soy): Per 2/3 cup of 2% dairy milk, there are 5 grams of protein, 15% of daily calcium, and significant amounts of vitamin B2, B12 and K.
• Carrots: Per ⅓ cup of raw carrots, there are 1.5 grams of fibre, a variety of B vitamins, vitamin C and K.
• Peanut butter: Per 1 tbsp, there are 3.5 grams of protein, a significant source of vitamin B3 (niacin), vitamin E and a variety of minerals such as magnesium.
• Walnuts: Per ¼ cup of chopped walnuts, there are 1.5 grams of fibre, 3.5 grams of protein, over 100% of your daily needs of omega 3s, several B vitamins and a variety of minerals such as manganese, magnesium and more!

A breakfast that tastes this good AND is super nutritious?! We hit the jackpot!

 

Dietary considerations

Here are some ways to accommodate a variety of other dietary restrictions:

• Gluten free: opt for gluten free oats.
• Dairy free and vegan: choose plant-based yogurt like soy, almond or oat milk instead of dairy milk.
• Nut free: use a seed butter instead of peanut butter and omit the added chopped walnuts.

I hope these Carrot Cake Overnight Oats start your day off right. Don’t forget to check out some of these other overnight oats recipes:

• Pumpkin Pie Overnight Oats
• Matcha Overnight Oats
• Banana Chia Overnight Oats
• Lemon Blueberry Overnight Oats
• Apple Pie Overnight Oats

 

If you make this Carrot Cake Overnight Oats recipe, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!