Frozen Fruit Overnight Oats

Frozen Fruit Overnight Oats are a fantastic way to start your day with a nutritious and delicious breakfast. This recipe is not only convenient but also packed with health benefits. It’s designed to be low glycemic index, which means it helps keep your blood sugar levels stable.

With high fiber content from oats and fruits, it aids in digestion and keeps you feeling full longer. Plus, it’s rich in protein and healthy fats, providing a balanced meal that supports your overall health and wellness. Enjoy a tasty and satisfying breakfast that’s as good for your body as it is easy to make.

frozen fruit overnight oats in a jar with a spoon in it.

Why I Love This Recipe!

With the warm summer months coming no one wants a bowl of hot oatmeal, so overnight oats is the perfect morning meal! It’s chilled in the refrigerator overnight so it can be ready to go as you dash out the door.

Oats are filled with fiber, this recipe has 16.5 grams of fiber in just 1 cup of oats! You will certainly be filled up. Plus the berries will give you another extra boost of a few grams of fiber as well!

The frozen fruit gives it a sweet and tangy taste, with the melting fruit overnight giving delicious melted juice to add extra flavour!

There are so many options that you can throw into this frozen fruit overnight oats, so if you don’t have one of the ingredients in the recipe, no problem! Simply swap in some of your favourite ingredients too!


frozen fruit overnight oats shot from above.
  • Old fashioned oats only! Don’t use quick oats, they create a not so pleasant texture if you leave them overnight. Old fashioned oats tend to hold up nicely and still have some texture in the morning.
  • Any type of frozen fruit will do for this recipe! I used President’s Choice Mixed Berry which I love, it has blackberries, strawberries, blueberries and raspberries in it. But if you prefer to have others such as pineapples, melons, anything you add will help give it more flavour!
  • I like using non-fat milk for my recipes with overnight oats, I find it adds a good dose of protein while not adding a ton of extra calories to the mixture. But feel free to use any type of milk that you like!
  • Optional Ingredients: You really can add just about anything that you want to this recipe! Overnight oats are nearly impossible to mess up. But be mindful of how many calories you’re throwing into the mixture as they do add up!


Frozen fruit overnight oats can stay in the fridge I recommend for maximum 2 days or 48 hours for optimal flavour and texture. After that it will likely not taste great. You can make it and have half one day and half the next.

Make sure that when you place it in the refrigerator that it is in a sealed tight container. I prefer to use either glass bottom Tupperwares or mason jars that have a nice tight seal on them.

frozen fruit overnight oats.

Substitutions & Additions

  • Any type of milk will work for this recipe.
  • You can add in any type of nut butter that you want on top. I use All-Natural Peanut Butter to keep the added sugar to a minimum.
  • Any type of frozen fruit will work for this recipe!
  • Additional options include nuts, chia seeds, flax seeds, hemp hearts, cinnamon and honey too!

Health Benefits

This recipe wouldn’t be complete without telling you how it’s great for being a low glycemic index recipe!


Oats have a glycemic index score around 55 making them a low glycemic index food! They are filled with fiber which helps to keep you full for a long time, reduce blood sugar spikes, and good for heart health.

Non-Fat Milk

This is a great source of protein and calcium without all the added fat to it. It is low on the glycemic index score at only 32, making it the perfect addition to your breakfast! In 1 cup you’re getting around 7 grams of protein, which is a nice boost to start the day.

Frozen Fruit

The health benefits will vary based on what type of frozen fruit you have, but I used a variety of berries which means they’re low on the glycemic index scale, ranking between 25-40. Also offering a big boost of antioxidants to my diet too!

Recipe Nutrition Facts

This recipe is enough for 2 servings, here is the breakdown nutrition facts for the base recipe without the optional ingredients added in:

  • 208 Calories
  • 9.75 Grams of Protein
  • 36.5 Grams of Carbohydrates
  • 4.75 Grams of Fiber
  • 2.6 Grams of Fat

Expert Recipe Tips

It’s near impossible to mess up overnight oats, you simply throw your ingredients into a jar, mix thoroughly and enjoy! Just make sure that it stays refrigerated for at least 4-8 hours.

Frozen Fruit Overnight Oats

Michelle Saari RD MSc
This frozen fruit overnight oats recipe is a quick and healthy breakfast. Combine oats, milk, yogurt, chia seeds, and frozen fruit in a jar, refrigerate overnight, and enjoy a delicious, ready-to-eat meal in the morning.
Prep Time 5 minutes
Total Time 8 hours
Course Breakfast
Cuisine American
Servings 2 People
Calories 300 kcal


  • 1 Cup Old Fashioned Oats
  • 1 Cup Milk Any type
  • 1/4 Cup Frozen Fruit Any type

Optional for Flavour and Nutrition

  • 1 Tbsp Chia Seeds Optional
  • 1 Tbsp All natural peanut butter
  • 1 Tsbp Chopped nuts Any type
  • 1/4 Tsp Cinnamon
  • 1/2 Tsp Honey


  • In a mason jar or any type of glass sealed jar add oats, milk, and frozen fruit together. If you want to use the optional ingredients you can add all of them as well.
  • Shake or use a spoon to mix all ingredients very well together.
  • Tightly seal and place in the fridge for at least 4-8 hours.
  • Top with peanut butter and any other ingredients, enjoy!


  • The nutrition facts for this recipe will vary based on what you include in your recipe.  The nutrition facts are for the basic recipe.
  • You can add any type of frozen fruit that you want for this recipe!
  • Any type of milk will work well with this recipe!
  • Only use old fashioned oats for this recipe.  Quick oats will result in a texture that is far too soggy.  
Keyword berries, frozen fruit, frozen fruit overnight oats, oatmeal, oats, overnight oats

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