These Mango Overnight Oats are sweet and creamy with a hint of lime. They’re high-protein, high-fiber, and a fantastic healthy meal prep breakfast, perfect to grab and go!

Why You’ll Love This Breakfast Recipe

Easy to Prep: a blend, a stir, and then just let them set in the fridge!
High Protein: all the various protein-rich ingredients land a total of 35 grams of protein in this recipe!
High Fiber: one serving provides 11 grams of fiber — over 1/3 your daily needs!
Delicious Flavor: sweet, creamy, zesty, bright — they’re a flavorful and delicious way to start your day!
Family Friendly: one of my kids is obsessed with these mango oats!
Meal Prep Friendly: overnight oats will always be one of my favorite breakfasts to meal prep. They’re low-maintenance to prep, store easily in the fridge, taste delicious days later, and are great to grab-and-go!

Featured Ingredients

Mango: you can use fresh mango (peeled and diced) or frozen mango that’s been thawed.
Greek Yogurt: adds a delicious creaminess and more protein
Milk: you can us any type of milk you prefer to drink. I personally typically use an ultra-filtered fat-free dairy milk for an extra protein boost, but you can also use dairy-free milks if needed.
Lime: the juice from half a lime adds a delicious fresh, bright flavor.
Protein Powder: you can skip if you want, but I love adding a scoop of vanilla protein powder. It adds sweetness and, of course, more protein, to help make it a more balanced and satisfying meal.
Oats: you need old-fashioned rolled oats for this recipe. (Use certified gluten-free if you need it!)
Chia Seeds: helps add fiber, healthy fats, a little protein, and helps create a the perfect texture.
Ground Flax Seeds: another way of adding fiber, healthy fats, a little protein, and contributing to the great texture and macros of these oats.

Optional Toppings

One fun thing about overnight oats is the ability to dress them up with lots of toppings! And these toppings can add both fun flavor and nutrition!

Fresh mango
Dried mango
Slivered almonds
Shredded coconut
Macadamia nuts
Pumpkin seeds
Lime zest
Sliced banana
Fresh berries
Whipped coconut cream or whipped cream
Greek yogurt
Granola

How to Make Mango Overnight Oats

collage depicting steps to make mango overnight oats (add liquid ingredients to a blender, blend, combine with dry ingredients, stir)

Blend mango, Greek yogurt, milk, and lime juice and zest for 1-2 minutes, or until creamy and smooth.
Pour the creamy mango mixture into a 16-ounce jar, or other similarly-sized container. Add oats, chia seeds, flax seeds, and stir thoroughly (make sure there are no seed clumps!).
Let oats sit 2-5 minutes, then stir again one more time before transferring oats to the fridge.
Let overnight oats set in fridge at least 4 hours or overnight. Give it a stir before serving, top with additional mango and lime zest if desired, and enjoy!

Overnight Oats Q&A

Are overnight oats eaten hot or cold?

Overnight oats are typically eaten cold, but you can totally heat them up and enjoy them warm if that’s your preference! I will say, I feel like the tropical flavors here with the mango overnight oats really shine when eaten chilled.

Are overnight oats healthy?

Overnight oats can absolutely be a healthy, balanced breakfast. But know that “healthy” is very subjective. For example, if someone is allergic to oats, then overnight oats won’t be very healthy for them.

But generally speaking, overnight oats can provide adequate energy, carbohydrates, fiber, fat, and even protein!

These Mango Overnight oats provide 398 calories, 9 grams of fat, 35 grams of protein, 50 grams of carbohydrates, and 11 grams of fiber. Additionally they’re quite nourishing with many vitamins, minerals, and antioxidants, like potassium and calcium.

For more information on the healthiness of overnight oats, check out my article: Are Overnight Oats Healthy?

What about overnight oats & phytic acid?

There are claims that phytic acid in oats acts as an “anti-nutrient,” inhibiting iron, zinc, and calcium absorption. Here’s what you need to know:

Any inhibited nutrient absorption is very slight, and limited to the current meal.
Research shows us phytic acid is hardly ever a concern if you’re eating an overall balanced diet.
If you’re still concerned, soaking foods higher in phytic acid can reduce reduce phytate content (study 1, study 2). And this is exactly what happens when your overnight oats are soaking and setting overnight! (It’s also why as a dietitian I recommend letting overnight oats set at least 4 hours, even if your oats are thickened sooner.)

How can I add protein to overnight oats?

These Mango Overnight Oats already have over 30 grams of protein in it, which is what I like to aim for in a meal as a dietitian. I’ve used many high-protein ingredients here, like the protein powder, Greek yogurt, milk, chia seeds, flax seeds — it all adds up!

adding chia seeds, flax seeds, and oats to mango overnight oats

Storage & Meal Prep

Overnight oats can be stored in an airtight container in the fridge for 3-5 days (making them a fantastic meal prep option!). I love using these 10 or 16 ounce glass jars for overnight oats, but any glass containers with a tight-fitting lid will work!

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a spoonful of creamy yellow mango overnight oats

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