Cozy Maple and Brown Sugar Overnight Oats (High protein!)

These cozy maple and brown sugar overnight oats are a creamy, high-protein breakfast that tastes like classic oatmeal but with zero cooking needed.

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A jar of maple and brown sugar overnight oats topped with maple syrup.

If you’re looking for a cozy, make-ahead breakfast that tastes like comfort food but keeps you full and fueled, these maple and brown sugar overnight oats are it.

They’ve got the warm flavor of classic oatmeal with the creamy texture and convenience of overnight oats, plus 21 grams of protein to keep you going all morning.

This one gives total fall vibes, right along with our apple pie overnight oats and pumpkin muffins, but we love it year-round. It’s simple, satisfying, and a regular in my fridge during busy weeks when I don’t want to think about breakfast.

As a registered dietitian and mom, I’m always on the lookout for quick meals that are balanced, delicious, and easy to prep ahead. These oats check every box… with a little extra maple flavor. And who doesn’t love that?

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Why You’ll Love This Recipe

Cozy and nostalgic: This combo gives nostalgic oatmeal packet vibes, but is more nourishing and made with whole food ingredients from your pantry.
Protein-packed: With 21 grams of protein, it’ll help keep your blood sugar stable and prevent mid-morning hanger.
Quick and easy: Just mix and chill… that’s literally it.
Meal prep friendly: Unlike my banana pudding overnight oats, which are best eaten within a day or two, these oats stay fresh and flavorful for up to 5 days in the refrigerator.
Balanced and satisfying: Each serving has 8g fiber, healthy fats, and natural sweetness to satisfy your cravings without a crash.

Eating breakfast is a big deal for your health. A 2021 study in the Journal of the American Board of Family Medicine found that breakfast eaters were 55 percent less likely to die from heart disease than those who skipped breakfast, and those who also ate 25 grams of fiber per day were 21 percent less likely to die from any cause.

With this breakfast, you’re 32 percent of your way to 25 grams of fiber!

Ingredients

Grab the entire ingredient list with amounts in the recipe card below, but take a peek at a few key ingredients here:

Low-sugar vanilla Greek yogurt: You can use plain Greek yogurt as well, but I like the extra flavor that low-sugar vanilla adds. My favorites are Oikos Triple Zero and Chobani Zero Sugar vanilla.
Chia seeds: These little powerhouse seeds give overnight oats their pudding-like texture and a big boost of healthy fats. While they help you feel full and satisfied, eating chia seeds regularly supports heart health, digestion, and helps protect your cells against damage and malignancy.
Maple Syrup: Use the real deal here for the best maple flavor. Pancake syrup won’t have the same effect.

Equipment needed

You’ll just need a jar or container with a lid. Because this overnight oat recipe doesn’t have many extra ingredients, you can easily fit a serving in a 10-ounce jar.

How to make maple and brown sugar overnight oats

Maple syrup being poured into a jar with chia seeds, rolled oats, Greek yogurt, and almond milk for Maple and Brown Sugar Overnight Oats

A jar of maple and brown sugar overnight oats

Add all the ingredients (except toppings) to your jar or container, stirring or shaking well (make sure you screw the lid on tight!). Refrigerate overnight (or at least 4 hours). Then, top with chopped walnuts or a sprinkle of brown sugar in the morning and enjoy!

Watch how to make this recipe

How to make this recipe even easier

Use a jar with measurement markings to eyeball ingredients quickly; this one doesn’t need exact amounts to turn out incredibly well.
Make up to five jars at once to have breakfast every morning and save tons of time.
Want warm maple and brown sugar overnight oats? Take the lid off and pop it in the microwave for 30–45 seconds before eating.

Variations and Substitutions

Nut-free: Skip the walnut topping or sub with seeds like pumpkin or sunflower.
Dairy-free: Use a plant-based yogurt and dairy-free milk of your choice.
Lower sugar: Use plain Greek yogurt and try lower sugar options instead of the brown sugar and maple syrup. Date sugar is lower in carbs and sugars and higher in fiber, while a brown sugar monk fruit alternative is essentially sugar-free.
Higher protein: Add a scoop of vanilla protein powder (you may need to add a splash more milk).
Extra fiber: Stir in a tablespoon of ground flaxseed or hemp hearts.
Without chia seeds: Skip the chia seeds altogether if you don’t love the texture, or swap them for ground flax or hemp hearts for a fiber and healthy fat boost.

Storing and reheating leftovers

Store your oats in a sealed jar or container in the fridge for up to 5 days. They’re delicious straight from the fridge, but they’re also really good warm! Just remove the lid and microwave for about 30–45 seconds, or until they’re warmed through, and stir well before eating.

More overnight oat recipes you’ll love

Decadent Double Chocolate Protein Overnight Oats

Banana Pudding Overnight Oats

Birthday Cake Overnight Oats

Cinnamon Roll Overnight Oats

Carrot Cake Overnight Oats

FAQs

Can I use steel-cut oats instead of rolled oats?

I wouldn’t recommend it for this recipe. Steel-cut oats don’t soften as much overnight, so you’ll end up with a really chewy texture (and not in a good way). Rolled oats give that creamy, classic overnight oats feel we’re going for here.

What can I use instead of brown sugar to sweeten it?

Totally up to you! If you’re cutting back on added sugar, try mashed banana, a little applesauce, date sugar, or go for a natural sugar alternative like monk fruit or stevia. You can also skip both and let the vanilla yogurt do the heavy lifting on sweetness.

Can I add the toppings the night before?

You can, but I usually wait until morning. Nuts can get soft, and fruit might brown or get mushy. I like to keep everything fresh and crunchy by tossing toppings on right before eating.

Can I make a big batch for the week?

Yes! These oats hold up great in the fridge for up to 4–5 days. I love making 2–3 jars at once to save time. Just be sure to store them in airtight containers and add toppings fresh each day.

How can I make my oats extra creamy?

A few tricks! Use Greek yogurt for that thick, creamy texture, and don’t skimp on the chia seeds. You can also bump up the milk a bit if you like your oats to have a little movement. If you’re using plant-based milk, oat milk makes it especially creamy.

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