Healthy Eating

Creamy Overnight Oats with Cinnamon

Prep Time: 10 minutes  | Refrigerator Time: overnight or at least 5 hours  | Total Time: 10 minutes |*Servings: 4-6 servings

If you love cinnamon, you will love this all-in-one breakfast that is high in fibre, protein and calcium! This healthy breakfast can be easily prepared the night before and consumed the following morning for an energizing and nutritious breakfast.

Oats are a rich source of beta-glucans, a type of soluble fibre that can help reduce inflammatory markers in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6).

Cinnamon, the main aromatic spice in this recipe, has been shown to have a positive impact on reducing inflammation and protecting against chronic disease.

The Greek yogurt and milk in this recipe is a rich source of both protein and calcium. These ingredients will help keep your bones strong and help maintain, build and repair muscle tissue.

Have fun customizing this recipe. You can add different fruits, nuts and seeds or a drizzle of nut butter on top for added flavour and nutrition.

Nutritional information (per serving*): Calories: 352; Total Fat (10g); Saturated Fat (3g); Monounsaturated Fat (1g); Carbohydrates (51g); Protein (20g); Fibre (10g); Sodium (95 mg); Omega-3 Fatty Acids (3g); Calcium (400 mg)


  • 1 ⅓ cups rolled oats
  • 2 cups vanilla Greek yogurt
  • 2 cups milk or milk alternative
  • 2 bananas, sliced
  • 4 tbsp chia seeds
  • 2 tsp cinnamon
  • Maple syrup or honey for desired sweetness
  • Dash of sea salt (if desired)


Step 1
In a large container or medium sized bowl, combine all ingredients and stir well. Cover and store overnight in the refrigerator.

Step 2
In the morning, give the mixture a good stir to make sure everything is evenly mixed.

Step 3
f the mixture is too thick, add more milk until you reach the desired consistency.

Step 4
Consume warm or cold depending on your preference.

Step 1: Combine all ingredients

Step 2: Mix well

Extra tips:

  • If you have an allergy or sensitivity to gluten, choose gluten-free oats.
  • Choose plain Greek yogurt to reduce the sugar content and increase the protein.
  • Add a drizzle of nut butter on top for added flavour and protein.
  • Add 2 tablespoons walnuts, pecans, or sliced almonds to add crunch and additional healthy fat and protein.
  • Add different spices, such as nutmeg and all-spice for a different flavour profile.
  • Swap out the banana for dried fruit or fruits that are in season, such as berries.

Step 3: Cover and store overnight

Step 4: Serve warm or cold