This tropical overnight oats recipe is a fresh, creamy, and satisfying plant-based breakfast inspired by classic tropical smoothies. It combines juicy fruits, hearty oats, and a generous protein boost to keep you full and energized all morning. Perfect for meal prep, it’s a no-cook recipe you can prepare ahead for busy weekdays.

Why You’ll Love This Recipe

This recipe is ideal if you want a nutritious breakfast that doesn’t compromise on flavor. The combination of mango, pineapple, and coconut delivers a refreshing tropical taste, while oats, chia seeds, soy milk, and protein powder provide long-lasting energy and over 31 grams of protein per serving. It’s naturally plant-based, easy to customize, and perfect for grab-and-go mornings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Overnight oats base
½ cup old-fashioned rolled oats
1 tablespoon chia seeds
½ cup soy milk
¼ cup coconut yogurt
2 tablespoons vanilla plant-based protein powder
¼ cup mango, fresh or frozen and thawed, cubed
¼ cup pineapple, fresh or frozen and thawed, cubed
1 tablespoon unsweetened shredded coconut
2 teaspoons maple syrup (optional)

Tropical smoothie topping
¼ cup mango, fresh or frozen and thawed, cubed
¼ cup pineapple, fresh or frozen and thawed, cubed
¼ teaspoon vanilla extract
3 to 4 tablespoons water

Directions

In a glass jar or bowl, add the rolled oats and chia seeds.
Pour in the soy milk and coconut yogurt.
Add the vanilla protein powder, mango, pineapple, shredded coconut, and maple syrup if using.
Stir well until all ingredients are fully combined.
Cover the jar and refrigerate.

To prepare the topping, add the mango, pineapple, vanilla extract, and water to a blender.
Blend until smooth and creamy. Add a small amount of extra water only if needed to help blending.

Remove the oat mixture from the refrigerator and pour the tropical smoothie evenly over the top.
Return to the fridge and let set for at least 6 hours, or overnight, before serving.

Servings and timing

Servings: 1 jar
Prep time: 5 to 6 minutes
Resting time: at least 6 hours
Total time: approximately 6 hours and 10 minutes

Variations

You can swap the mango or pineapple for papaya, golden kiwi, or banana for a different tropical flavor.
Almond milk, oat milk, or cashew milk can replace soy milk, though protein content may vary.
Use almond or soy yogurt instead of coconut yogurt if preferred.
Add lime zest or a squeeze of lime juice to the smoothie topping for extra freshness.
Top with chopped nuts or seeds just before serving for added texture.

Storage/Reheating

Store the prepared overnight oats in a sealed jar in the refrigerator for up to 4 days.
This recipe is meant to be enjoyed cold, so reheating is not recommended. Simply stir before eating if the layers settle.

FAQs

Can I make this recipe without protein powder?

Yes, but the protein content will be lower. You can add extra chia seeds or soy yogurt to slightly increase protein.

Are overnight oats eaten cold?

Yes, overnight oats are designed to be eaten cold straight from the refrigerator.

Can I prepare multiple jars at once?

Absolutely. This recipe works very well for meal prep and can be doubled or tripled easily.

Is this recipe suitable for kids?

Yes, it’s naturally sweet and nutritious. You can reduce or omit the maple syrup if desired.

Can I use quick oats instead of rolled oats?

Rolled oats are recommended for the best texture, but quick oats will work and result in a softer consistency.

What makes these oats high in protein?

The combination of soy milk, protein powder, chia seeds, and oats contributes to the high protein content.

Can I skip the smoothie topping?

Yes, the oats are still delicious without it, but the topping adds extra freshness and flavor.

Are frozen fruits okay to use?

Yes, frozen fruits work very well. Just thaw them slightly before using.

Can I freeze overnight oats?

Freezing is not recommended, as the texture can become watery once thawed.

How can I make it less sweet?

Omit the maple syrup and rely solely on the natural sweetness of the fruit.

Conclusion

These tropical overnight oats are a refreshing, protein-rich breakfast that’s perfect for busy mornings. With simple ingredients, vibrant flavors, and easy preparation, they’re an excellent option for healthy meal prep that you’ll look forward to eating all week long.

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