Easy Overnight Oats | THM E (Gluten-Free Overnight Oatmeal)


Easy Overnight Oats | THM E (Gluten-Free Overnight Oatmeal)

I know oatmeal is typically a “cold season” food staple, but I wanted to share with you a quick and super easy overnight oatmeal for those of you, like me, that enjoy oatmeal year round.

This recipe can be eaten cold (yuck!) or heated up in one minute in the morning (yes, please!).  I typically make this overnight oatmeal on Saturday nights, as it is the quickest breakfast to get me and my kids out the door on Sunday mornings for church.

For those of you that are gluten-free or are following the Trim Healthy Mama plan, this also works for you!  Yeah!

I make my overnight oatmeal in Le Parfait canning jars, known for their hinged top and bright orange rubber gasket. Or you can use a regular canning jar without the metal hinge, or even a glass storage container and cover tightly.

I’ve tried this recipe using both unsweetened almond milk and water (both pictured above).  Both turn out great, but I prefer the creaminess of the almond milk, myself!

Lazy Mom Overnight Oatmeal
(makes one serving for a full THM – E meal)

1/2 cup old-fashioned oats
1 cup unsweetened almond milk (or water)
4 tsp of sweetener (I use 2 packets of Stevia, but you may prefer more as I don’t like mine very sweet)
4 good shakes of ground cinnamon from the jar
nice splash of vanilla
optional: frozen blueberries

Before you go to bed, place all ingredients (other than the optional blueberries) in a Le Parfait jar (or the other glass options I mentioned above), then place in the refrigerator for morning!  That’s it!  You don’t even have to stir the ingredients, just dump it in the jar, seal and store!

In the morning, pour all ingredients out of the Le Parfait jar into a microwave bowl (you can’t heat it in the jar due to the metal hinged top) or if you stored yours in a glass storage container that has no metal, just remove the lid, stir and then heat in the microwave for 1 minute (or adjust time to your heating preference).  Stir again, and enjoy!

Optional:  I add about 2 tablespoons of frozen blueberries to my hot oatmeal.  No need to defrost, just throw them into the bowl and wait 2-3 minutes and they’ll be perfectly defrosted.

Side note: I tried adding the blueberries to the jar before letting it sit overnight, but upon heating, the blueberries tend to get mushy.

Hope you enjoy!
The Lazy Mom

Are you looking for a delicious and nutritious breakfast option that is perfect for those following the Trim Healthy Mama lifestyle? Look no further than our THM Overnight Oats recipe!

Made with simple ingredients like rolled oats, Greek yogurt, and almond milk, these overnight oats are a great source of healthy carbs and protein. Plus, they are easy to prepare and can be customized with your favorite add-ins, making them a versatile option for any meal prep routine.

How to Make THM Overnight Oatmeal:

To make THM Overnight Oats, you will need the following ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Sweetener of choice (such as stevia or erythritol)
  • Optional add-ins: berries, nuts, seeds, shredded coconut, etc.

First, take a jar or container with a tight-fitting lid and add the oats, Greek yogurt, almond milk, chia seeds, vanilla extract, cinnamon, and sweetener of your choice. Mix the ingredients together until well combined.

Next, add in any desired add-ins, such as berries, nuts, seeds, or shredded coconut. If you prefer your oats sweeter, feel free to add more sweetener at this time.

Finally, place the lid on the jar or container and refrigerate overnight. In the morning, give the oats a good stir and enjoy!

One of the best things about this recipe is its versatility. You can customize it to your taste by using different type of sweeteners, adding different kind of nuts, seeds, fruit and spices. For example, you can try using maple syrup, honey or agave instead of stevia or erythritol. You can also add some peanut butter or almond butter for added protein and healthy fats, or top the oats with some fresh berries for added flavor and nutrition.

Another great thing about overnight oats is that they make meal prep a breeze. You can make a big batch on Sunday night and have breakfast ready for the entire week. This is a great option for busy mornings when you don’t have time to make breakfast or for taking with you on the go.

In addition to being easy to make and customize, THM Overnight Oats are also a great way to get in some important nutrients. Oats are a great source of fiber, which can help keep you feeling full and satisfied. Greek yogurt is an excellent source of protein, which can help keep you feeling full and satisfied for longer. Almond milk is a great option for those who are lactose intolerant, and it is also lower in calories and fat than cow’s milk. Chia seeds are also a great source of omega-3 fatty acids, which are important for heart health.

Tips for the BEST Basic Overnight Oats:

First and foremost, be sure to include blueberries as they add a pop of natural sweetness and nutrition. Also, this recipe is best kept in the fridge overnight, so make sure you have plenty of time before you plan to eat them. Additionally, if you’d like a warm breakfast instead you can microwave your oats for a few minutes until hot. Many recipes call for adding chocolate chips or other treats for flavor, but try not to go overboard with the added sugar. Low fat yogurt, nuts, seeds, and dried fruit are all excellent ways to add flavor without the added sugar. You can also use cocoa powder to create a healthier version of a chocolate treat.

Are Overnight Oats Healthier Than Regular Oatmeal?

Yes! Overnight oats are made with uncooked oats, which means that the phytic acid in the oats is reduced, making them easier to digest. Additionally, since no cooking is involved, you can make this overnight oatmeal recipe gluten free by using gluten free oats. You can also easily make this dairy free by using a non-dairy milk substitute such as almond or coconut milk. Finally, you can mix and match different fruits and nuts to create endless combinations of this overnight oatmeal recipe.

What makes overnight oats so great?

Overnight oats are a convenient way to make a healthy breakfast. It’s easy to make the overnight oats – just mix all the ingredients together, whisk, and leave in the fridge overnight. They are low in fat and ready to eat as soon as you take them out of the fridge.

Do you eat overnight oats cold?

Yes You can, Overnight oats are a great way to have a healthy breakfast without all the fuss of having to cook hot oatmeal. All you have to do is mix all the ingredients in one big container and put it in the fridge overnight. The result is a delicious, creamy and cool oatmeal, perfect for a quick breakfast or snack. You can also add in dried fruit, nuts, or honey to sweeten it up.


If you’ve still got questions about THM Overnight Oats, then these may help:

How long do overnight oats last?

Overnight oats last up to five days in the fridge, but they will start to get a bit mushy after that. To make sure your overnight oats stay fresh and delicious, it’s best to mix all the ingredients together and wait until you are ready to eat before adding any extra protein or toppings. This is especially true if you have tried this recipe with affiliate links or added a scoop of reader interactions. If you like to make new recipes, then use the recipe as a base to create something special. Add your own twist and flair to make it unique. There are many ways to add flavor, texture, and color to make it stand out from the rest!

Can overnight oats be made with water?

Yes, overnight oats can be made with water! This is a great way to make a quick and healthy breakfast that can be easily prepared the night before. Simply mix all of the ingredients together and wait to add any added sweetness until last, then leave it in the fridge overnight. This is due to the texture – if you add your sweetener too early it will cause the oats to become too soft and lose their crispness. It is best to wait until the oatmeal has finished cooking and then add the sweetener afterwards.

When do I add the protein powder to my oatmeal so it’s not chewy?

When adding protein powder to your oatmeal, the best time is after the oats have been cooked and softened. By adding it after, it will help ensure that the protein powder does not become chewy or clumpy. You can also add it at the beginning of cooking if you prefer, but be sure to stir often and adjust the heat accordingly so it does not burn.

What are good toppings for overnight oats?

Overnight oats are a delicious, healthy breakfast option that is easy to prepare and customize. Topping your overnight oats with something sweet or savory can make them even more satisfying and enjoyable. Some popular toppings for overnight oats include fresh or frozen fruit, nuts, seeds, honey, nut butter, granola and coconut flakes.

Can you heat overnight oats?

Yes, you can definitely heat overnight oats! Overnight oats is a delicious and nutritious breakfast option that can be enjoyed cold or hot. It’s a great way to mix things up and have something different for breakfast.

Can I use steel cut oats?

Steel cut oats can definitely be used as a breakfast option. They are great for oatmeal served hot or cold and make a delicious, filling meal. Steel cut oats take longer to cook than rolled oats, so they may require some planning ahead. One way to prepare them is to combine all the ingredients in a pot on the stove.

Can I Add Walnuts to a THM E Meal?

If you’re wondering if you can add walnuts to a THM E meal, the answer is yes! Walnuts are a great source of healthy fats and protein, making them a great way to boost the nutritional value of any meal. You could add walnuts to your e breakfast by adding them to oatmeal either hot or cold. You could also add them to your smoothie or a breakfast bowl with yogurt, fruit and granola. You could use them in pancakes, muffins or breads as well. Lastly, you can just enjoy them as a snack by themselves!


In conclusion, THM Overnight Oats are a delicious and nutritious breakfast option that is perfect for those following the Trim Healthy Mama lifestyle. They are easy to make, customizable, and can be made in advance for meal prep. So why wait? Give it a try today and see for yourself how delicious and satisfying healthy eating can be!