Overnight Oats with Frozen Fruit & Almonds- Food & Mood Dietitian

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Have you fallen in love with overnight oats like me? This recipe for overnight oats with frozen fruit and almonds is my latest version. Try it out and let me know what you think.

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider.

This post contains affiliate links. If you purchase through these links, I will earn a small commission at no extra cost to you.

Fluted glass dish with overnight oats and blackberries, blueberries, strawberries, mango, and almonds on top

Why You’ll Love Overnight Oats with Frozen Fruit

Overnight oats are a nutritious breakfast that you prepare the night before. This simple recipe is perfect for busy mornings – just mix together all your ingredients the night before, pop them in the fridge, and wake up to a delicious breakfast. You don’t have to sacrifice flavor or nutrition for convenience.

For this version, combine rolled oats with milk, nonfat plain yogurt, and maple syrup for the basic recipe. Then add almond extract to give it that sweet nutty flavor and top it with your chosen frozen fruit. When you are ready to eat it, sprinkle with sliced or slivered almonds for more flavor and crunch.

The overnight process softens the oats without cooking. This gives them a delicious texture while allowing them to absorb the flavors from the milk, yogurt, maple syrup, and almond extract. The frozen fruit adds a nice tartness, and the almonds add a contrasting texture.

Side view of a round dish of overnight oats with frozen fruit

Recipe Ingredients & Mental Health Benefits

This recipe is loaded with healthy ingredients that are great for your mental health and will keep you satisfied until your next meal or snack.

Rolled oats

Rolled oats are a type of whole grain that is high in complex carbohydrates, protein, dietary fiber, and essential vitamins and minerals. Their B vitamins, iron, magnesium, and selenium are especially helpful for mental wellness. And oats are full of prebiotic fiber, which feeds the beneficial bacteria (probiotics) in your gut. So the prebiotics in the oats feed the probiotics in the yogurt.

Low-fat milk

The milk provides protein, calcium, and vitamin D and increases the creaminess of the overnight oats. I prefer nonfat cow’s milk, but you can substitute any type of plant-based milk if you desire.

Nonfat plain yogurt

Yogurt is an excellent source of protein, calcium, and other vitamins and minerals. The probiotics in yogurt can improve your gut health. Gut health and mental health are inextricably linked, with studies showing that improving gut health can have a positive effect on mental well being. An unhealthy gut can lead to inflammation, which has been linked with depression and other mood disorders.

Frozen fruit

Fruit is low in calories and high in nutrients. It contains fiber and many essential vitamins and minerals. Berries especially are packed with antioxidants that can help protect the body from oxidative stress. They have anti-inflammatory properties that can help reduce the symptoms of depression and anxiety.

Almonds

Almonds are one of the most nutrient-dense nuts, offering a variety of health benefits. They are full of vitamins and minerals as well as protein, fiber, and healthy fats like monounsaturated fat.

How to Make Overnight Oats with Frozen Fruit

Combine the rolled oats, milk, yogurt, maple syrup, and almond extract in a medium bowl.

Ingredients for overnight oats in a white bowl

The ingredients for overnight oats mixed together in a bowl and a hand holding up a spoon of the oats

Divide the mixture into 6 containers/jars. There are only 3 containers in my picture below, but you will have enough mixture to make 6 servings. Place the frozen fruit on top of the oat mixture and cover the containers.

Three different container of overnight oats with mixed fruit and sliced almonds on top

Refrigerate for at least 4 hours or overnight. When you are ready to eat, mix the fruit into the oats and sprinkle with the almond slices.

Closeup of the frozen fruit in a pretty dish of overnight oats

Tips, Variations, & Substitutions

Try adding different frozen fruits, such as strawberries, blueberries, blackberries, cherries, raspberries, mango, or banana.
Experiment with different types of milk, such as almond milk, coconut milk, cashew milk, oat milk, or soy milk.
Add chia seeds or flaxseeds to the oat mixture the night before. You may also need to increase the amount of milk.
Try different nuts and seeds on top, such as almonds, walnuts, pecans, chia seeds, flaxseeds, or pumpkin seeds.
Create flavor variations by adding spices, such as cinnamon, nutmeg, cardamom, or ginger depending on your taste preferences.
Feel free to substitute vanilla extract for the almond extract.
For added sweetness, drizzle some honey or maple syrup over the top of your oats right before eating them.
Stir in some almond butter or peanut butter for more flavor and creaminess.

Side view of a fluted glass dish of overnight oats with frozen fruit and almonds

Overnight Oats FAQ

Are overnight oats good for meal planning?

Overnight oats are a great choice for meal planning because they can be made at the beginning of the week and eaten each morning. They are an ideal choice for busy people who need quick and healthy breakfasts or snacks on the go.

What type of oats should I use for overnight oats with frozen fruit?

Rolled oats are the best option. Steel cut oats are more dense and chewy, so they are still quite firm in the morning. Instant oatmeal doesn’t work as well because the grains don’t provide enough texture. And instant oatmeal usually has added sugar and flavoring.

Is it necessary to thaw out the frozen fruit before adding it to the overnight oats?

No, it’s not necessary. Using frozen fruit adds to the convenience of the overnight oats. They will thaw overnight. And you can use whatever frozen fruit you have on hand.

How long does it take for overnight oats with frozen fruit to be ready to eat?

The oats need to chill for at least 4 hours, but they are even better if you allow them to chill overnight. And it’s okay if you make several containers at the beginning of the week and they chill for several days.

Bottom Line

Overnight oats with frozen fruit is a delicious, easy, and nutritious breakfast option. It’s packed with protein, antioxidants, fiber, vitamins, and minerals that can help boost your mood and support your gut health. Plus, it takes only minutes to prepare ahead of time so you can enjoy a tasty breakfast or snack any day of the week.