Overnight Oats for Weight Gain: Indulgent and Nourishing

Are Overnight Oats Effective for Weight Gain?

Discover how overnight oats can aid in your weight gain journey using this delectable high-calorie recipe. This guilt-free breakfast, reminiscent of a dessert, will ensure you consume enough to meet your goals. Learn how to make gluten-free, high-protein, and vegan overnight oats for weight gain!

If you’re struggling to gain weight, you may be encountering various reasons. If you suspect no medical issues, why not try overnight oats with yogurt? This healthy recipe could be the key to reaching your weight goals.

When attempting to gain weight, it’s easy to disregard nutrition. Grain-based desserts such as cakes and cookies often replace balanced meals. However, these treats are typically packed with empty calories, refined flour, sugar, and added oils.

Our carrot cake overnight oatmeal with cream cheese icing provides all the flavors you crave without compromising on quality. Say goodbye to refined grains and sugars! Instead, savor the goodness of whole grain oats, dates, raisins, and whole milk dairy—nutritious ingredients that are high in calories.

This mouthwatering overnight oats recipe is not only a treat for your taste buds but also a complete meal, thanks to its substantial protein content. And don’t worry if you’re not a fan of carrot cake; we’ve got you covered in the “Oatmeal Topping” section below with more tips on creating high-calorie overnight oats.

Calories, Net Carbs, Protein

One serving of our overnight oatmeal for weight gain contains 732 calories, 80.5 grams of net carbs, and 27.2 grams of protein. Please note that overnight oats are not recommended for low-carb and keto diets due to their higher carb content.

The Benefits of Overnight Oatmeal for Weight Gain

Why should you choose overnight oatmeal for weight gain? Here are the key advantages of this easy recipe:

  • Easy meal prep: Soak oats in liquid, refrigerate, and breakfast is ready—no cooking required! Prepare multiple jars of overnight oats in one go for convenient breakfasts throughout the week.
  • Vitamins and minerals: Rolled oats provide small amounts of B vitamins, such as thiamin, as well as minerals like manganese, magnesium, phosphorus, and selenium.
  • Protein: By combining Greek yogurt with oatmeal, you add a protein kick to your breakfast. These “proats” are perfect for bodybuilders and those seeking a protein-rich post-workout meal.
  • Fiber: Unlike many weight-gain foods, our recipe is packed with fiber-rich whole grains and fruits, offering nearly 10 grams of fiber per serving.
  • No added sugars: While many overnight oatmeal recipes include honey, maple syrup, or white/brown sugar, our recipe relies on dates and raisins for sweetness. These provide fiber and phytonutrients instead of empty calories.
  • Vegetables: Don’t skimp on veggies during your weight gain journey! Each serving of our weight gainer oats includes half a cup of carrots.
  • Delicious: Indulge in the flavors of carrot cake without guilt. This oatmeal, complete with cream cheese frosting, is a tasty and healthy way to support weight gain.
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To create our overnight oats for weight gain, you’ll need the following ingredients:

  • Dry oatmeal
  • Pitted Medjool dates
  • Hot water
  • Grated carrot
  • Raisins
  • Plain Greek yogurt (whole milk)
  • Pumpkin pie spice
  • Milk (whole milk)
  • Whipped cream cheese
  • Toasted and chopped pecans

Opt for quick oats or old-fashioned rolled oats for the best texture. Steel-cut oats don’t soften sufficiently for most overnight oats recipes, while instant oats tend to make the oatmeal mushy and often contain added sugar.

Medjool dates are the secret ingredient behind our dessert-like oatmeal. With only 140 calories per 2 dates, they are an ideal choice for creating high-calorie oatmeal. Find them in the produce section of your grocery store.

For added richness, choose whole milk yogurt instead of reduced-fat or non-fat options. Greek yogurt, rich in protein, is a crucial component of this recipe.


To make weight gain overnight oatmeal, ensure you have the following:

  • Overnight oats container
  • Food processor

A pint-sized wide-mouth mason jar with a lid is our preferred overnight oats container, allowing for easy filling and consumption. However, any food-safe container that can hold the mixture and is covered will suffice.

Use a food processor to puree the dates and, if available, grate the carrots using the shredding disc. If you have a smaller processor, making a larger batch of date puree at once may yield smoother results. Alternatively, you can use a mortar and pestle, though this method is more time-consuming.

How to Make Overnight Oats for Weight Gain

Let’s dive into creating our high-calorie overnight oats! Start by soaking the pitted dates in hot water for 5 minutes.

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Next, transfer the dates and water to a food processor and blend until smooth. If the dates stick to the sides, pause the blending, scrape the sides, and continue. Blending a larger quantity of soaked dates at once may be easier.

Allow the date mixture to cool to room temperature. If you haven’t already grated the carrot, do so now.

In a medium-sized bowl, combine the oats, carrots, half of the date paste, raisins, yogurt, pumpkin pie spice, and 6 tablespoons of milk. Transfer the mixture to a pint jar or a similarly-sized food-safe container.

In another small bowl, use a butter knife to stir together the whipped cream cheese, the remaining half of the date paste, and 2 teaspoons of milk. Spread the cream cheese icing evenly over the jar of overnight oats.

Sprinkle the chopped pecans on top, cover the jar, and refrigerate for 8 hours or overnight. Enjoy this grab-and-go breakfast straight from the fridge.


Wondering how to store overnight oatmeal? Our high-calorie overnight oats can be kept in covered containers in the fridge for 3-4 days. Prepare several jars ahead of time for convenient meal prep.

These oats are meant to be enjoyed chilled, so avoid heating the yogurt. If you prefer them warm, add the yogurt after heating.

Can overnight oats be frozen? It depends on the recipe. Our weight gainer overnight oatmeal can be frozen in individual portions for up to three months. Allow the oats to fully defrost in the fridge before consuming, understanding that the texture may be slightly mushier.

High Calorie Oatmeal Toppings and Mix-Ins

If carrot cake isn’t to your taste, there are countless ways to create high-calorie overnight oats. Mix and match from the following ideas to personalize your breakfast:

  • Peanut butter and other nut butters (almond, cashew, hazelnut, etc.)
  • Seed butter (sunflower seed, tahini)
  • Added fats like olive oil (the highest calorie food per volume)
  • Full-fat coconut milk
  • Heavy cream
  • Cottage cheese (6% fat)
  • Cooked egg yolks (for savory overnight oats)
  • Protein powder (whey or dairy-free plant-based)
  • Dry milk powder
  • Peanut powder
  • Mashed banana
  • Dried fruits (apricots, apple, cranberries, mango)
  • Honey
  • Maple syrup
  • Agave
  • Fruit concentrates
  • Juice concentrates
  • Coconut sugar
  • Brown sugar
  • Chocolate milk (whole milk variety)
  • Mini chocolate chips
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Additionally, consider these high-calorie oatmeal toppings:

  • Nuts (walnuts, almonds, macadamias)
  • Seeds (flax seeds, sunflower seeds, chia seeds, hemp hearts)
  • Shredded coconut
  • Whipped cream

Expert Tips from a Dietitian

As a level 3 recipe, our overnight oats are suitable for weight maintenance and active lifestyles. To gain weight, you’ll need to consume more calories than your body expends, focusing on meals that don’t fill you up too quickly.

While ultra-processed and “junk” foods often provide high-calorie portions, they lack essential vitamins and minerals. Our recipe relies on whole foods like dried fruit, pecans, and whole milk to provide nourishment alongside calories.

When making overnight oats for weight gain, consider the macros. Protein is known to be the most satiating macronutrient, while combinations of carbs and fat are less filling. Strive for a balance that ensures your meal keeps you satisfied while allowing room for additional calories.

Don’t shy away from higher-fat options when aiming to gain weight. Fat provides 9 calories per gram, compared to 4 calories per gram from carbs and protein. Incorporate whole milk yogurt, nuts, and other healthy fat sources to quickly increase your calorie intake.


Q: What other high-calorie breakfast foods are recommended for weight gain?
A: If you’re looking for more high-calorie breakfast ideas, consider these options:

  • High-calorie smoothie
  • Air fryer granola
  • Kodiak cake waffles
  • Kodiak blueberry muffins
  • Vegan banana cookies
  • Frozen waffles in air fryer

More Overnight Oats Recipes

Looking for further overnight oatmeal inspiration? Here are a few more recipes to try:

  • Blueberry lemon poppy seed overnight oats
  • Applesauce overnight oats
  • Pumpkin spice latte overnight oats
  • Banana cinnamon overnight oats
  • Overnight oats with frozen fruit

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The Disclaimer…

Please note that all recipes on this website may or may not be suitable for you based on your medical needs and personal preferences. Consult with a registered dietitian or physician to determine the best dietary pattern for your needs.

The nutrition information provided is an estimate and may vary based on specific brands and ingredients used. Calorie information on food labels can be inaccurate, so don’t stress over the numbers.

For more information on how our recipe levels can assist with weight management goals, refer to our “overnight oats with no sugar” post. Let’s get cooking!