Sweet and Healthy: Pineapple Overnight Oats Recipe (Gluten-Free and Sugar-Free)

Start Your Day with a Taste of Hawaii


Looking for a delicious and healthy breakfast option? Look no further! In this article, we’ll explore the world of pineapple overnight oats – a delightful recipe that will transport your taste buds to the sunny beaches of Hawaii. With fresh pineapple, macadamia nuts, and a hint of ginger, these overnight oats are both nutritious and full of flavor. Say goodbye to added sugar and let’s dive into this weight loss-friendly recipe!

Overnight oats with no sugar

The Origins of this Recipe

Originally featured on our website in 2019, this overnight oats recipe has undergone a makeover. We’ve updated it with new photos, a recipe video, and detailed nutrition information. The recipe itself, however, remains unchanged. So get ready to embark on a journey of taste and health!

Why Overnight Oats?

Are you in search of a quick and easy breakfast solution for those busy mornings? Look no further than overnight oats. Unfortunately, many overnight oats recipes are loaded with added sugars, turning them into more of a dessert than a healthy breakfast. We believe it’s time to draw the line between morning fuel and sugary treats. Let’s explore a different path together.

The Unique Twist: Pineapple Overnight Oats

Our recipe for pineapple overnight oats stands out from the crowd because it contains no added sugars. The natural sweetness of pineapple and milk is more than enough to satisfy your taste buds. However, feel free to add a non-nutritive sweetener or sweetened yogurt if you prefer a sweeter flavor. The choice is yours!

Understanding Added Sugars

Before we delve into this sugar-free delight, let’s take a moment to clarify what we mean by “no sugar added” overnight oats. Added sugars are not the same as the natural sugars found in fruits and milk. Added sugars are those added during food preparation or processing. To help you make more informed choices, we’ve compiled a list of alternative names for added sugar.

  • Agave syrup
  • Anhydrous dextrose
  • Brown rice syrup
  • Brown sugar
  • Cane juice
  • Confectioner’s powdered sugar
  • Corn syrup
  • Corn syrup solids
  • Dextrose
  • Fructose
  • High-fructose corn syrup (HFCS)
  • Honey
  • Invert sugar
  • Lactose (when added to products, not naturally occurring in milk)
  • Malt syrup
  • Maltose
  • Maple syrup
  • Molasses
  • Nectars (e.g., pear or peach nectar)
  • Pancake syrup
  • Raw sugar
  • Sucrose
  • Sugar
  • White granulated sugar
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With such a long list, it’s incredibly easy to consume empty calories when added sugar is a regular part of your diet. This can make it harder to maintain a healthy weight. Thankfully, food labels now differentiate between added sugars and total sugars, giving you more control over your sugar intake.

Juice vs. Added Sugar

It’s important to distinguish between fruit and vegetable juices made from 100% juice and those sweetened with concentrates. While the former doesn’t count as added sugar, the latter does. Keep in mind that unsweetened juice is calorie-dense and lacks fiber, so moderation is key. Water and milk are excellent beverage choices that support healthy weight management.

The Benefits of Pineapple Overnight Oats

Are you wondering if overnight oats are a healthy breakfast option? In terms of overall nutrition, we believe they are. Here’s why we love pineapple overnight oats:

  • High in fiber: Oatmeal contains soluble fiber, which may help lower LDL cholesterol levels, reducing the risk of heart disease.
  • Protein-packed: Our recipe includes yogurt, a great source of protein. Adding protein to your breakfast may increase satiety and make your meal more satisfying.
  • No added sugar: Unlike most overnight oats recipes that rely on added sugars like maple syrup or honey, our pineapple overnight oats are naturally sweetened with fresh pineapple.
  • Customizable: Make your pineapple overnight oats gluten-free by using certified gluten-free oatmeal. This recipe is vegetarian-friendly, and you can experiment with different fruits and nuts according to your preferences.
  • Meal prep made easy: Overnight oats are perfect for busy individuals who need a grab-and-go breakfast. Prepare them ahead of time, and they’ll be waiting for you in the fridge when you’re ready to eat.
  • Delicious and diverse: Oatmeal is a versatile canvas for flavors. Our recipe is far from bland, incorporating the tropical taste of pineapple and the crunch of macadamia nuts. It’s time to enjoy a truly tasty breakfast!
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The Key Ingredients

To make these pineapple overnight oats, you’ll need the following ingredients:

  • Plain, non-fat Greek yogurt
  • 2% milk
  • Dry oatmeal (old-fashioned or quick oats)
  • Fresh grated ginger
  • Ginger powder
  • Fresh chopped pineapple
  • Chopped macadamia nuts

If you prefer, you can use canned pineapple instead of fresh pineapple. Just make sure it’s the variety canned in pineapple juice with no added sugar. It’s healthier and more flavorsome than the canned pineapple in heavy syrup.

The beauty of overnight oats lies in their flexibility. Feel free to experiment with different twists on the recipe. For example, try pineapple coconut overnight oats or add a dash of rum extract for a pina colada twist. The possibilities are endless!

Choosing the Right Containers

For the best results, we recommend using pint-sized (2-cup) glass canning jars. Wide-mouth mason jars are an excellent choice, as they’re easier to fill with the layered ingredients. However, you can use any food storage container you have on hand, such as lidded Pyrex containers, Tupperware, or disposable plastic food-safe containers. Lidded containers keep your oats fresh and prevent any accidental spills in the fridge.

Let’s Make Pineapple Overnight Oats

Crafting these sugar-free overnight oats is a breeze. Follow these simple steps:

  1. Peel, core, and chop the pineapple. Grate the fresh ginger root and chop the macadamia nuts.
  2. In a medium-sized bowl, combine the yogurt, milk, oats, fresh ginger, and ginger powder.
  3. Place half of the oat mixture into a two-cup canning jar.
  4. Add half of the chopped pineapple on top.
  5. Repeat the process with the remaining oat mixture and pineapple.
  6. Finish by topping the jar with the chopped macadamia nuts.
  7. Seal the jar with the lid and refrigerate overnight.
  8. Wake up to a delightful and healthy breakfast the next morning!

More Pineapple Recipes to Try

If you find yourself with leftover pineapple, don’t let it go to waste. Try these other mouthwatering pineapple recipes:

  • Award-Winning Peach and Pineapple Salsa
  • Air Fryer Coconut Shrimp with Pineapple Dipping Sauce
  • Peach Pineapple Smoothie
  • Watermelon Ice Lollies with Mango and Pineapple
  • Hummingbird Cake Oatmeal

Guiding You through the Recipe Levels

To help you make better choices, we’ve categorized our recipes into three levels:

Level 1: May Help Support Fat Loss

These recipes are designed to be filling and low in calories. They contain plenty of protein, fiber, and/or water to help with satiety. Aim for meals with ≤500 calories and snacks with ≤100 calories.

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Level 2: Transition or Weight Maintenance

Recipes in this level are suitable for those transitioning to their maintenance calorie level or aiming to maintain their weight. Meals typically contain 501-700 calories, while snacks have 101-200 calories.

Level 3: Weight Maintenance and Active Lifestyles

These recipes are nutrient-rich and ideal for weight maintenance or for individuals with active lifestyles. Meals usually contain >700 calories, while snacks have >200 calories. We’ve included flour and dried fruit recipes in this category due to their higher calorie content. It’s worth noting that bread and grain-based desserts are the top calorie sources in the American diet. Limiting their consumption may facilitate weight loss.

Tips from a Dietitian

As a dietitian, I’ve categorized this recipe as level 2 (transition or weight maintenance). Oatmeal often gets a bad rap for not being filling, but I believe that by skipping added sugars and adding protein-packed yogurt, you can create a more satisfying meal. This pineapple overnight oats recipe keeps me fueled until lunchtime and may change your opinion on oatmeal as well.

If you’re looking for a lower-calorie version, use skim milk instead of 2% milk and reduce the amount of nuts. To increase energy density, substitute whole milk and whole milk yogurt. You can also opt for reduced-sugar or low-sugar yogurt. Gradually reducing added sugar in your diet can help your taste buds adjust to less sweetness.

Want to add a touch of sweetness without additional calories? Try stirring two pinches of stevia into the oat mixture before refrigerating. It’s a great alternative to brown sugar, maple syrup, or honey.

Pineapple overnight oats without sugar

FAQs and More No Sugar Overnight Oats Recipes

To satisfy your overnight oats cravings, we have a variety of no sugar added recipes for you to try. Start with our peach jam overnight oats with pecans or explore other options such as carrot cake overnight oatmeal, banana cinnamon overnight oats, blueberry lemon poppy seed overnight oats, and applesauce overnight oats. Don’t forget to subscribe to our weekly newsletter for the latest and greatest recipes!

The Disclaimer…

Please note that all recipes found on this website may or may not be suitable for you, depending on your medical needs and personal preferences. Consulting a registered dietitian or physician is always a wise decision when determining the best dietary plan for you. The nutrition information provided is only an estimate and may vary depending on the specific brands and ingredients used. Calorie information on food labels can be inaccurate, so don’t be overly concerned with the numbers.


Are you ready to embark on a delicious and health-conscious journey with our pineapple overnight oats? With its tropical flavors, protein punch, and no added sugar, this recipe will surely become a staple in your breakfast routine. So grab your ingredients, prepare your pineapple overnight oats, and take your first bite into a taste of Hawaii. Enjoy your healthy and satisfying breakfast!

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