As a dietitian, I get a bit peeved when people say oats are boring or that healthy eating can’t taste good. I’m on a mission to prove anyone who’s ever said that wrong — and this Snickers-inspired overnight oats recipe is one of my favourite ways to do just that.
Even though this is a breakfast recipe, I’ll be honest — I don’t just eat oats in the morning. I often have them later in the day as this is when I typically crave something sweet. This recipe hits the spot and keeps me full, which means I’m not picking at snacks for the rest of the evening.
If this recipe changes your mind about oats, you’ll definitely want to check out my apple pie baked oats, carrot cake baked oats, and my go-to overnight oats recipe that covers all the basics.
Jump to:
- Why This Dietitian Loves This Recipe (And You Will Too!)
- Key Ingredients
- Substitutions
- How to Make This Recipe Lower in Calories:
- How To Make This Recipe
- Equipment
- Storage
- Expert Tips for Making This Recipe
- How to Create a Balanced Breakfast with These Pancakes
- FAQ
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- 📖 Recipe
- MyFitnessPal Entry
- 💬 Comments
- 💬 Comments
Why This Dietitian Loves This Recipe (And You Will Too!)
- Tastes like a Snickers, fuels like a powerful meal
- 30g protein and 10g of fiber!
- Naturally sweetened with dates
- Super easy to make — no cooking required
- Perfect make-ahead option for busy mornings. I typically meal prep 4 at a time!
Key Ingredients
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
- Rolled Oats: I recommend using traditional rolled oats rather than quick oats for the best texture. Rolled oats maintain their structure better during overnight soaking, creating a creamier consistency while still offering some chew.
- Chia Seeds: These tiny nutritional powerhouses add omega-3 fatty acids, fiber, and protein. They also help thicken the mixture to a perfect consistency.
- Milk: While the recipe calls for skimmed milk, any type works well. Plant-based options like almond, oat, or soy milk make great dairy-free alternatives.
- Greek Yogurt: I use 0% fat Greek yogurt for its high protein content and creamy texture. The tanginess balances the sweetness of the dates perfectly.
- Dates: Medjool dates create a natural caramel-like flavor without added refined sugars. Their soft texture makes them easy to blend into a smooth consistency. If you don't have medjool dates see the additional note below.
- Vanilla extract: Since this recipe isn't being baked or cooked, using real vanilla extract adds tonnes of flavour.
- Peanut Butter: As a dietitian I always recommend looking for one with 100% nuts if you can find it.
- Dark Chocolate: Higher cocoa percentage (70%+) provides the richest flavor with less sugar and more antioxidants. Alternatively, you can use chocolate chips - but they tend to not melt as easily in the microwave.
- Peanuts: Unsalted, roasted peanuts add the perfect crunch and enhance the Snickers flavor profile.
Nutrition Note: Why Medjool Dates?
Medjool dates are naturally soft, caramel-like, and easy to blend — making them ideal for that "Snickers caramel" vibe. They're slightly higher in calories than regular dried dates (about 66 kcal per Medjool date vs ~20–30 kcal per smaller one), but they offer sweetness, fiber, and a whole-food source of energy.
You can easily swap in 2 smaller dates if you don't have Medjool on hand.
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
- Gluten Free: Ensure you use certified gluten-free oats to make this recipe suitable for those with celiac disease or gluten sensitivity.
- Vegan & Dairy Free: Use plant-based milk and yogurt alternatives (coconut, almond, or soy work well) and use a vegan chocolate like Hu.
- Nut-Free: Substitute sunflower seed butter for peanut butter and use roasted sunflower or pumpkin seeds instead of peanuts. The flavor profile will change slightly but still be delicious.
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛
How to Make This Recipe Lower in Calories:
If you're trying to lighten things up a little, here are a few easy tweaks that still taste delicious:
- Use PB powder: Swap the 15g peanut butter for 2 teaspoons of PB2 powder mixed with water.
- Skip or reduce the chocolate: Even just 5g of dark chocolate still gives you that hit without the full 15g.
- Cut the peanut butter to 10g and increase the yogurt to make it creamier.
- Use only ½ a Medjool date total (split between base + caramel) to lower natural sugars.
- Skip the crushed peanuts or swap for a sprinkle of high-fiber cereal or seeds.
- Instead of dairy milk use an unsweetened almond milk
How To Make This Recipe
Below are the simple steps for how to make this protein overnight oats recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Prepare the oat base: Combine the rolled oats, chia seeds, milk, vanilla extract, Greek yogurt, and half a Medjool date in a blender. Blend until creamy with some texture remaining. Transfer this mixture to your serving jar or container. If you dont have a blender simply mash the date with a fork and combine everything.
- Create the peanut caramel: If your date is dry soak it in hot water for about 10 minutes until softened. Mash the softened date with a fork and stir in the peanut butter until well combined. Add a tablespoon of milk (or water) to thin it out and add more again as needed. Check out my full peanut butter caramel post if you want to make a big batch of this (I recommend doing so!)
- Melt the dark chocolate: You can do this in the microwave in 15-second intervals, stirring between each interval. If needed add a ¼ teaspoon of coconut oil to help the chocolate melt.
- Assemble: Spoon the peanut caramel layer over the oat base, then pour the melted chocolate on top. Finish with a sprinkle of crushed peanuts.
- Refrigerate: Cover and refrigerate overnight or for at least 4 hours at 4°C (39°F) to allow the oats to soften and the flavors to meld together. The chocolate will set into a delicious shell on top.
- Serve: Enjoy straight from the refrigerator as a chilled, nutrient-dense breakfast that feels like a treat.
Hint: If your jars are narrow you can double layer the jars. For example - start with ½ the oat mixture, then add caramel. Then add the remaining oats on top followed by the remaining caramel before finishing with the chocolate top.
Equipment
Blender or food processor (though I've included a no-blender option in the instructions)
Mason jar or container for overnight refrigeration. These are my favorite overnight oats containers that have cute matching lids and spoons.
Storage
Refrigerator: These overnight oats will keep well in the refrigerator for up to 3 days in an airtight container. The texture actually improves after the first 24 hours as the flavors continue to develop.
Freezer: While you can freeze the oat base for up to 1 month, I recommend adding the toppings fresh after thawing for the best texture.
Make-Ahead: This recipe is designed to be made ahead! Prepare a few jars on Sunday for grab-and-go breakfasts throughout the week.
Expert Tips for Making This Recipe
For the creamiest texture, use a high-powered blender to thoroughly blend the oat base
Allow at least 4 hours for soaking, but overnight (8+ hours) yields the best results
If your mixture becomes too thick after refrigeration, simply stir in a splash of milk before eating
Room temperature peanut butter blends more easily for the caramel layer
If you are short on time you can mix maple syrup with the peanut butter instead of using dates
Heat them up for a cozy, chocolatey treat in the morning. Not all overnight oats need to be eaten cold!
How to Create a Balanced Breakfast with These Pancakes
In my online dietitian consultations I’m always banging on about the balanced plate model — and for good reason! It’s a super simple, visual way to make sure your meals are ticking all the right nutrition boxes without getting too bogged down in numbers or stress.
Now, not every meal needs to be perfectly balanced (we’re not aiming for perfection here), but it can be a great place to start — especially if you're trying to feel fuller for longer, manage your energy, or just get into a good routine with your eating.
This Snickers overnight oats recipe is actually a fab example of a balanced meal all on its own:
- Complex carbs from oats
- Protein from Greek yogurt and peanut butter
- Healthy fats from chia seeds, peanut butter, and a little dark chocolate
- Fibre from oats, chia seeds, and dates
If you want to boost it even more, you could:
- Add a handful of fresh berries on top
- Enjoy it with a piece of fruit on the side (like a banana or apple — anything you’ve got!)
Small tweaks like these can really help round things out and keep you feeling satisfied.
FAQ
Absolutely! While blending creates the smoothest texture, you can simply mash the softened dates with a fork and stir everything by hand. The texture will be a bit more rustic but equally delicious.
To boost the protein, add a scoop of your favorite chocolate or vanilla protein powder to the oat base, or increase the Greek yogurt to 150g. You could also mix unflavored protein powder into the peanut caramel layer.
Steel-cut oats require more liquid and longer soaking time. If using steel-cut oats, increase the milk by 50% and soak for at least 12 hours. However, the texture will be quite different from the original recipe.
Yes! Thaw your frozen dates before using, and they'll work perfectly. In fact, keeping dates in the freezer is a great way to extend their shelf life.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
📖 Recipe
Snickers Overnight Oats with Peanut Butter and Date Caramel
Equipment
- Blender optional
- Overnight oats jars or mason jars
Ingredients
For the oat base:
- 40 g rolled oats
- 3 g chia seeds about 1 tsp
- 100 ml skimmed milk or preferred alternative
- 120 g 0% fat Greek yogurt
- ½ Medjool date pitted
- ½ teaspoon vanilla extract
For the peanut caramel:
- ½ Medjool date pitted
- 15 g natural peanut butter
- 1 tablespoon skimmed milk or preferred alternative
For the chocolate topping:
- 15 g dark chocolate chopped - I used 1.5 squares of lindt 85%
Toppings:
- 5 g crushed peanuts
Instructions
- In a blender, combine oats, chia seeds, milk, yogurt, vanilla extract and half a Medjool date. Blend until mostly smooth.
- Pour the oat mixture into a jar or container.
- Soak the remaining half date in hot water for 10 minutes to soften.
- Blend the softened date with 1 tablespoon of the soaking water and peanut butter until smooth and caramel-like. Add a tablespoon of milk to thin it out or more water) and add more again as needed.
- Spread the peanut caramel over the oat base.
- Melt the dark chocolate in 15 second increments in the microwave and pour over the caramel layer.
- Top with crushed peanuts.
- Cover and refrigerate overnight or for at least 4 hours.
- Enjoy cold straight from the refrigerator.
Notes
-
- Storage: These overnight oats will keep well in the refrigerator for up to 3 days in an airtight container. The texture actually improves after the first 24 hours as the flavors continue to develop.
- Additional Nutrition Information: I’ve included an estimated nutrition breakdown for this recipe below. Remember, though, that a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices.
- For more nutrition information and tips, visit www.marialuceydietitian.com and come say hi on Instagram and YouTube I hope you enjoy this recipe as much as I do! 😊
MyFitnessPal Entry
You can find and add this recipe to your my fitnesspal by searching MLD Snickers Overnight Oats.
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