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This blended overnight oats recipe tastes just like sticky toffee pudding but with nutrients and fiber to keep you full. Great to prep ahead, they thicken in the fridge, becoming creamy and thick. Then, I can just grab a jar and go in the mornings. It’s been a lifesaver during the postpartum season and will definitely remain a staple in my breakfast rotation!

Creamy overnight oats mixed with chia seeds and nut butter in a glass jar.

These overnight oats became a staple for me at the end of pregnancy and followed me right into postpartum, when I needed something quick but still really nutrient-dense.

I’d batch-prep and freeze my protein oats, then thaw a serving and blend it with dates and chia for a thick, creamy texture and sweet, sticky date flavor. It was an easy way to get in some much-needed protein, fiber, healthy fats, and carbs without having to think too hard about a meal.

And apparently I wasn’t the only one who needed them. My husband ended up loving them too, which was perfect because he was right there in the newborn trenches with me!

Why You’ll Love These Blended Overnight Oats

Quick & Easy – Prep time is super quick, and the fridge does the rest. Just cook the oats, blend, and chill. You’ll have a filling breakfast ready to go the next morning.
Nutritious – With complex carbs and healthy omega fats, these oats are super filling and leave me feeling energized all morning. I often like to add a scoop of protein, too, to make them even more satiating.
Meal Prep-Friendly – I prepare several jars at once for quick options to enjoy throughout the week.
Gluten-Free, Dairy-Free, and Nut-Free – Created with a variety of dietary needs in mind, these date overnight oats are easy to customize for an option that’s great for the whole family.
Flavor – The dates cook down and soften, infusing the oats with a sweet, caramel-like flavor for a nutritious breakfast that tastes like dessert.

Ingredients and Substitutions

Please be sure to scroll down to the recipe card below for the complete details!

Rolled oats, dates, chia seeds, yogurt, nut butter, and maple syrup arranged on a white surface.

Gluten-Free Rolled Oats – Do not substitute any other types of oats. Quick oats and steel-cut oats won’t soften and absorb the liquid the same. Look for certified gluten-free oats to prevent the risk of cross-contamination with gluten-containing ingredients.
Non-Dairy Milk – Feel free to use Greek yogurt for a boost of protein and probiotics. Look for dairy-free Greek yogurt alternatives if needed.
Pitted Dates – These sweeten the oats, contributing to the sticky toffee pudding flavor. I prefer Medjool dates, but any kind of pitted dates will work. I always soak or chop them into small pieces for easier blending.

Ingredient Swap: Not a fan of dates? Substitute ½ to 1 banana instead, but keep in mind that the oats may not stay fresh as long.

Sweetener – This is optional, but I like to add a bit of honey to enhance the natural sweetness of the dates and infuse the oats with a slightly floral taste, especially if using tart Greek yogurt or less sweet dates. Maple syrup works well, too.
Chia Seeds – These help thicken the oats while adding fiber and healthy omega fats.
Non-Dairy Milk – Any type of milk will work. For an even creamier consistency, I sometimes use dairy-free creamer instead.
Creamy Nut Butter – Almond butter and cashew butter work especially well in this blended overnight oats recipe. Sunflower seed butter can be substituted if you need to keep the oats nut-free.

Note: Peanut butter and tahini can be overpowering and won’t give the same sticky date flavor.

Vanilla Extract – This enhances the sweetness and adds depth to the oats.

Tip: Want to make your blended oats even more filling? Add a scoop of your favorite protein powder and a little extra milk to help it blend evenly. Or, add more warmth with a pinch of cinnamon.

How to Make Blended Overnight Oats

Because they’re made with dates and blended, these oats require a little extra prep time than my blueberry overnight oats or strawberry chia seed overnight oats, but it’s totally worth it.

Cook the oats. I typically cook my oats in water with a pinch of salt on the stove. However, you can also follow the package instructions to cook them in the microwave.

A woman’s hands stir rolled oats and water in a small saucepan.

Cooked oats, yogurt, chopped dates, and maple syrup in a blender.

Blend. Transfer the cooked oats to a blender along with the non-dairy milk (or Greek yogurt) and dates. Pulse until mostly smooth. This helps create a pudding-like texture. I like to leave a few small pieces for a little chewiness.
Combine. Transfer the mixture to a bowl or airtight container, and stir in the remaining ingredients.

Creamy blended oats being spooned into a glass jar.

Chia seeds, nut butter, yogurt, and flaky salt added to a jar of blended oats.

Chill. Cover and refrigerate for at least four hours. I recommend letting the oats chill overnight for the best taste and texture.
Serve. Give the oats a quick stir, add a splash of milk as needed if they become too thick, finish with your favorite toppings, and enjoy!

Creamy blended oats being spooned in glass jar

Sticky date overnight oats in a glass jar topped with chopped dates and pecans.

Topping Ideas

I almost always serve my blended overnight oats topped with chopped nuts and extra chopped dates. However, they’re also delicious with coconut flakes, sliced bananas, maple buckwheat granola, chocolate chips, cacao nibs, or even coconut whip.

A woman’s hands hold and stir a jar of overnight oats topped with chopped dates, pecans, and cinnamon.

Can I Eat Blended Overnight Oats Hot?

Yes, if you prefer warm oats, just pop them in the microwave or warm them over medium heat on the stove before serving. Add a splash of milk as needed to loosen the mixture and achieve your desired consistency.

How to Store

Stored in an airtight container, these blended sticky date oats will keep fresh in the fridge for up to 4 days. Just give them a quick stir and add a splash of milk as needed before adding your toppings.

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