Mango Overnight Oats

These Mango Overnight Oats are the breakfast of the summer! It’s a bright, refreshing and protein-packed recipe that will start your day in the best way possible. Save valuable time by preparing these the night before and get ready for the best morning routine you could imagine.

Originally posted May 20, 2023. Updated September 16, 2024.

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Why I love these Mango Overnight Oats

If you have followed me on social media for any length of time you will likely know how much I love overnight oats. They have been part of my morning routine for several years and ultimately, have saved me countless hours in the kitchen. 

I make a double batch 2-3 times per week so that my mornings are stress-free. There’s nothing as reassuring as knowing that a delicious breakfast is already made for the upcoming day. And to top it off, it only takes 5 minutes to prep.

They are prepped the night before so you save time in the morning. They provide a great source of protein, fibre and omega 3 fatty acids. Plus, they’re so versatile, the flavour combinations are endless! 

As a dietitian, I want to make sure my recipes fill you up and make you feel good physically and mentally. The nutrient-packed ingredients in this breakfast support your health, while saving you time and energy in your busy mornings.

Overnight oats also make easy meal prep recipes. Just double or triple the recipe to prepare a few in advance so you don’t have to make them every night!

This Mango Overnight Oats recipe is super flavourful  while still being extremely simple to make. If needed, you can also make a variety of adjustments and substitutions, depending on your preferences. 

 

Ingredients needed

Here’s what you need to make these easy overnight oats:

• Oats
  • I prefer using large flake oats for overnight oats because they hold the texture better.
  • See alternative oat options below.
• Chia seeds
  • These gel up when they are mixed with liquid and they add some volume and extra nutrients to the recipe.
• Plain Greek yogurt
  • I recommend using Greek yogurt because it’s thicker and provides significantly more protein compared to regular yogurt.
• Milk
  • Milk makes this meal creamy and offers additional protein, fats, calcium and other nutrients.
  • Use your preferred choice of milk or plant-based beverage.
• Raspberries
  • Feel free to use fresh or frozen raspberries. If using frozen raspberries, add them to your oats the night before to allow them to freeze overnight. Alternatively, you can microwave them in a small bowl in the morning and then add them when you’re ready to eat.
• Mango
  • You can also use fresh or frozen mango. If using frozen mango, refer to the above instructions.
• Lime zest
  • Using lime zest instead of lime juice is a great way to get a punch of flavour, without the added liquid, which could make the dish too mushy. However, if you don’t mind the slight change in texture and prefer lime juice, you can add this instead.

Fresh or frozen fruit

In this recipe you can use either fresh or frozen mango and raspberries. It really just depends on your preference and what you have available. 

I love having frozen fruit in the freezer, especially during the winter when the fruits are not in season. It also tends to be more economical and can reduce food waste.

If you decide to use frozen fruit, I recommend adding it in at the same time as mixing the base of the overnight oats. This will allow the fruit to thaw overnight in the mixture, increasing the overall flavour.

However, if the juices from the thawing fruit make the mixture too liquidy, you can try a different method. When you’re ready to eat, quickly microwave the frozen fruit in a separate bowl for 30-60 seconds, or until thawed. You can then scoop the fruit out of the juices and into the overnight oats!

 

Optional ingredients

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.
• Plain or flavoured Greek yogurt
  • If you prefer a flavoured Greek yogurt, you can use this in place of the plain Greek yogurt in this recipe. If you’re looking for a flavoured yogurt, I recommend mango, lime or raspberry flavoured yogurt.
• 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.
• Strawberries, blueberries or blackberries
  • You can use a variety of berries in this recipe if you prefer them to raspberries.
• 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 Mango Overnight Oats

All you have to do to prepare these Mango Overnight Oats is:

1. In a sealable jar or container, mix the oats, chia seeds, Greek yogurt and milk together. Stir well.
2. If using frozen mango and raspberries, add them in now.
3. Place the mixture in the fridge for at least 1 hour, ideally overnight.
4. When you’re ready to eat, add the fresh mango, raspberries and lime zest. Enjoy!

 

Tip: My favourite containers to store 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)!

Personalize Your Overnight Oats

To make these Mango 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, chopped walnuts, sliced almonds, hemp seeds or extra chia seeds.
• 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.
• 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 it energizes your morning. 

 

What is the best liquid for overnight oats?

I highly recommend using any type of milk in overnight oats instead of water.

Milk makes this breakfast super creamy. It also provides additional protein, fats, calcium and other nutrients.

You can use whatever milk you prefer (ex. Dairy, soy, almond, oat, etc.). However, I always suggest opting for dairy or soy milk as these options provide much more protein compared to almond or oat milk.

Depending on the consistency of the milk you have, you may need to adjust the amount used. I have found that you need less dairy milk to achieve the same texture, compared to if you were using soy milk, for example. I have provided these recommendations in the recipe.

 

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 your overnight oats!

 

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 of overnight oats, 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 ideally the mixture is left overnight (for at least 6 hours). 

 

What is the texture of overnight oats?

The final texture of overnight oats should be thick and creamy.

• If you want to make the mixture thicker, reduce the amount of milk by 1-2 tbsp.
• If you want to make the mixture more liquidy, add an additional 1-2 tbsp of milk. 

 

If the mixture is really runny or liquidy after it has set then you have added too much milk. You can add extra oats or chia seeds to help soak up the excess liquid.

Overnight oats nutrition

Not only is this breakfast quick and easy but it’s also absolutely packed with nutrients!! I have broken down the nutrition information for each base ingredient.

• 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.

 

As you can see, the base recipe of overnight oats is extremely nutrient dense. By adding the toppings (mango and raspberries), we increase the nutrient profile even more! They add extra fibre, vitamins and minerals. 

If you would like to add an extra boost to the protein content, you can always add in 1-2 tbsp of unflavoured or vanilla protein powder to make protein overnight oats!

 

Dietary considerations

This recipe is already nut free. Here are some ways to accommodate a variety of other dietary restrictions:

• To make this recipe gluten free, make sure you opt for gluten free oats!
• To make it vegan, choose plant-based yogurt and milk like soy, almond or oat milk instead of dairy milk.

 

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. 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.

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.

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!

 

More overnight oats recipes

I hope these Mango Overnight Oats are the best start to your day! Please enjoy and don’t forget to check out some of these other overnight oats variations:

• Matcha Overnight Oats
• Nutella Overnight Oats
• Banana Chia Overnight Oats
• Raspberry Overnight Oats
• Tiramisu Overnight Oats
• Biscoff Overnight Oats
• Pumpkin Pie Overnight Oats
• Lemon Blueberry Overnight Oats
• Apple Pie Overnight Oats

If you make this Mango 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!