How to Meal Prep Oats

Learn how to meal prep oats to open up a variety of nutritional breakfasts that taste amazing and can be easy to make. From baked to overnight oats, oats can be prepared in many ways that are great for breakfasts planned ahead.

Oats are a good source of carbohydrates which provide energy throughout the day. This is why oats make for a good breakfast option. They’re also high in fiber, promoting clean digestion, fullness, and with regulating blood sugar levels. Oats contain both soluble and insoluble fiber, which have different health benefits. Oats are a source of healthy fats with small amount so of unsaturated fats, beneficial to heart health.

While meal prep oats provide a strong nutritional foundation, the toppings can make or break the nutrition of your breakfast. Fruits, nuts, seeds, and yogurt can amp the nutritional profile of prepared oats with protein, vitamins, and antioxidants. Non-sugar based sweeteners are ideal to avoid adding too many sugars on top of the fruit. Honey and maple syrup are great substitutes.

No matter the method of preparing oats, each method stores well but in different ways. Although overnight oats should be made the day before, you can mix the dry ingredients in advance and then add the wet ingredients when you’re ready to eat them. Baked oats, oatmeal cups and bars can store well in the fridge for up to 5 days. You can have breakfast for a whole work week that’s quick and easy to grab.

Oats meal prep methods

Overnight Oats: Combine in a jar with a lid, rolled oats with milk, soy milk or almond milk, with yogurt, chia seeds, honey or maple syrup, and a bit of added flavor like cinnamon or vanilla. After all of the ingredients are in, close the lid tight and shake the jar well. Then leave it in the fridge overnight and you’ll have creamy oats ready in the morning. You can also add fruits, nuts, or seeds for added nutrition and flavor. Overnight oats is one of the best oats meal prep methods that is easy and delicious.

Baked Oats: Mix in a bowl rolled oats, milk, eggs, sweetener, and additional flavorings, including fruits, spices, and herbs. Grease or butter a baking dish before pouring all the contents of the bowl into it. Baked oats can be cooked in a microwave or microwave oven as well. Bake until set and golden brown. Once cooled, cut the oats into individual servings and store in the refrigerator.

Oatmeal Cups: Oatmeal cups are a combination of overnight oats and baked oats. Similar to overnight oats, combine in a bowl rolled oats with milk, or milk substitute, with yogurt, honey, and a bit of flavorings. Fill a muffin baking tray with cups and pour an even amount into each cup allowing for room. After each cup is filled add fruits of your choice to each mix. Then bake in the oven until set and golden brown.

Oatmeal Bars: Oatmeal bars are a great meal prep option. In a bowl, add the softened butter and sugar and whisk them together until creamy. Next, add the eggs, pumpkin puree, and vanilla extract and whisk it together. Add the pumpkin spice, baking soda, baking powder, and salt. Pour in the flour in batches and continue to mix it all together. Afterwards, add in the rolled oats, cranberries, and chopped walnuts. Grease a baking dish, or lay down parchment paper, and pour in the batter. Place in the oven and cook until the center is fully cooked. Test it with a toothpick by inserting it into the center of the cake. If cooked, it should come out clean. Allow it to cool before slicing into bite size squares.

Try some of our best oat meal prep recipes