Healthy Carrot Cake Overnight Oats Recipe | Wholefully (2024)

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The flavors of carrot cake are positively perfect together. Sweet and crunchy carrots, tender raisins, tangy cream cheese frosting—it’s a combo that shouldn’t work together, but absolutely does! I’ve been known to turn dessert flavors into healthy breakfasts (like I did with Healthy Carrot Cake Muffins and with Strawberry Rhubarb Pie Squares), so it should come as no surprise that I took a riff from my favorite springtime dessert and turned Carrot Cake into healthy overnight oats.

Mixing up these oats is a great way to feel like you are getting a decadent dessert without actually eating a decadent dessert. Welcome to the magic that is overnight oats!

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What are overnight oats?

Instead of cooking your oats on the stove or in the microwave, overnight oats are made by mixing rolled oats with liquid and other mix-ins, and then letting it rest in the fridge overnight (hence the name!). In the morning, you have a cup of ready-to-go oatmeal that—since you can eat it cold straight out of the refrigerator—makes for a super speedy healthy breakfast. If you’re new to making overnight oatmeal and want a full primer (plus lots of other easy-to-make recipes), check out our Overnight Oats 101 post.

Healthy Carrot Cake Overnight Oats Recipe | Wholefully (1)

What makes overnight oatmeal so great?

Overnight oats have been in regular rotation in my kitchen for years now. They really are the perfect healthy breakfast package for those of us low on time. Here’s why:

  • They are quick to make-ahead. Overnight oats take just a few minutes to mix up in the evening—we’re talking you could make these during a commercial break during your favorite show!
  • They taste super good. This porridge is thick, hearty, creamy, and a lot like eating pudding for breakfast!
  • They are customizable. Make your overnight oats vegan, gluten-free, or whatever flavor you want with just a few swaps. We’re making Carrot Cake Overnight Oats here, but once you get the hang of things, you can make whatever your imagination dreams up! We do a deep dive in substitutions and add-ins in our How to Make Overnight Oats post.
  • They are a healthy way to start the day. You are in complete control of your overnight oats, so you can make them as nutrient-dense or as decadent (or both) as you’d like!
  • It’s easy to make lots of servings at once. Overnight oats are a staple of my weekly meal prep for good reason—I can mix up an entire week’s worth of breakfast in just a few minutes.
Healthy Carrot Cake Overnight Oats Recipe | Wholefully (2)

Do you eat overnight oats cold? Can you heat them up?

Most fans of overnight oats eat them cold—it’s part of the convenience of a meal prep breakfast that you can just grab your mason jar of oats and go. But if cold oatmeal isn’t your thing (or it’s just too chilly outside to eat it), you can absolutely warm up these carrot cake oats. Just heat them in the microwave for 30-60 seconds, stirring frequently, or in a small saucepan on the stove until heated to your liking.

What do I need to make carrot cake overnight oats?

For this tasty breakfast, you’ll need our standard overnight oats ingredients: plain Greek yogurt, rolled oats, milk, chia seeds or ground flax meal, vanilla extract, salt, and honey or maple syrup. For the carrot cake flavor, you’ll add:

  • 1 large carrot, peeled and shredded on a box grater
  • Softened cream cheese
  • Raisins
  • Ground cinnamon

Protip: Add some nuts!

If you want to bulk up these oats for even more staying power, try adding a sprinkling of walnuts or pecans.

Can you make these oats vegan? Gluten-free? Sugar-free?

Yes! Since overnight oats are super customizable, you can make this recipe fit into your dietary needs. Swap out the milk for almond milk or another dairy-free milk, nix the chia or flax seeds, and choose different (or no) yogurt. We cover all the substitutions you can make in our in-depth overnight oats post. Here are some specific swap ideas for this carrot cake overnight oats recipe:

  • Make it vegan: Use plant-based milk, dairy-free yogurt, plant-based cream cheese, and maple syrup for sweetener.
  • Make it sugar-free: Drop the sweetener and use a whole banana. Or use stevia or monk fruit sweetener in place of the maple syrup or honey if you prefer.
  • Make it gluten-free: Make sure to use certified gluten-free oats.

Here are some more amazing overnight oats recipes:

Apple Cinnamon Overnight OatsRecipe

Cherry and Toasted Almond Overnight Oats

Chocolate Peppermint Overnight Oats

Mocha Overnight Oats

Blueberry Overnight Oats

Lemon Poppyseed Overnight Oats

Key Lime Pie Overnight Oats

How to Make Overnight Oats (Plus 15 Easy and Delicious Overnight Oatmeal Recipes)

How to Make Healthy Chocolate Chip Banana Overnight Oats

How to Make Healthy Tropical Coconut Overnight Oats

How to Make Healthy Strawberry Cheesecake Overnight Oats

How to Make Healthy Coconut Chocolate Overnight Oats

I promise you’re going to love the world of overnight oats once you dive in! Enjoy.

Healthy Carrot Cake Overnight Oats Recipe | Wholefully (17)

Healthy Carrot Cake Overnight Oatmeal Recipe

Yield: 1 large serving or 2 small

Prep Time: 5 minutes

Total Time: 5 minutes

Carrot Cake Overnight Oats are part decadent dessert, part nourishing breakfast, and completely convenient for weekday mornings.

Ingredients

  • 1/3 cup plain Greek yogurt
  • 1/2 cup (heaping) rolled oats
  • 2/3 cup unsweetened milk of choice
  • 1 tablespoon chia seeds or ground flax meal
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 0–2 tablespoons honey or maple syrup
  • 1 large carrot, peeled and shredded
  • 2 tablespoons softened cream cheese
  • 1/4 cup raisins
  • 1/2 teaspoon ground cinnamon

Instructions

  1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
  2. Close and refrigerate for at least 4 hours, but preferably overnight before eating.

Nutrition Information:

Yield: 2Serving Size: 1
Amount Per Serving:Calories: 374Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 22mgSodium: 185mgCarbohydrates: 59gFiber: 7gSugar: 38gProtein: 12g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Healthy Carrot Cake Overnight Oats Recipe | Wholefully (2024)

FAQs

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

What are the healthiest oats to use for overnight oats? ›

Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture. Save steel-cut and quick-cooking oats for another time. Milk: You can make overnight oats with any kind of milk — dairy or non-dairy.

Are overnight oats healthy? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

What happens to your body when you eat overnight oats everyday? ›

The Bottom Line

Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.

What liquid to use for overnight oats? ›

The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)

What makes overnight oats unhealthy? ›

You see, all grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. So, if this phytic acid is untreated, it will combine with important minerals in our body and block their absorption.

Why shouldn't you put overnight oats in the fridge? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

Is yogurt necessary for overnight oats? ›

No, yogurt adds a creamy texture but it isn't mandatory. You can use nut butter, banana, applesauce, or coconut milk instead. Can I make overnight oats without chia seeds? Chia seeds add a nice thick and creamy texture.

Do you eat overnight oats cold? ›

Though typically served cold, overnight oats can be eaten warm if you wish. But it is usually eaten cold; that's why it's a grab-and-go breakfast. If you prefer warm oats in the morning, just place them in the microwave for a minute.

What makes overnight oats better? ›

When soaked overnight, the starch in the oats is naturally broken down, allowing more nutrients to be absorbed by the oats. This causes the oatmeal to swell up and absorb the liquid through every pore, making it a healthy and filling breakfast meal on its own.

How much overnight oats should I eat? ›

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases. Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams. You can still build muscles if you're into muscle building.

Why put chia seeds in overnight oats? ›

Why Do You Put Chia Seeds in Overnight Oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

Can I eat overnight oats every night? ›

Eating overnight oats regularly can be a healthy and convenient choice. Oats are a good source of fiber, which can aid digestion and help maintain stable blood sugar levels. They also provide essential nutrients like vitamins, minerals, and antioxidants.

Is overnight oats better with milk or yogurt? ›

You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.

Why did my overnight oats not work? ›

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

How do you make overnight oats not soggy? ›

Yogurt: Give your oats an extra boost of protein with a scoop of your favorite Greek yogurt. Tip: While you can add the mix-ins the night before, I like to portion them out separately as pictured, but wait to add them until right before serving. That way my oatmeal is extra fresh and not soggy!

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