If you love carrot cake but want a healthy and high-protein breakfast, these carrot cake overnight oats are the perfect solution.

They are creamy, lightly sweet, full of warm spices and packed with protein to keep you full for hours.

This recipe tastes like dessert but is made with simple nutritious ingredients, making it perfect for busy mornings, meal prep, or anyone trying to eat healthier without sacrificing flavor.

Best of all, it takes less than 5 minutes to prepare the night before.

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Why You’ll Love These Carrot Cake Overnight Oats

• high protein breakfast
• meal prep friendly
• tastes like carrot cake
• naturally sweet and satisfying
• ready in minutes

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Ingredients

1/2 cup rolled oats
1 tbsp chia seeds
1 scoop vanilla protein powder
3/4 cup milk (any milk works)
1/3 cup finely grated carrot
1 tsp maple syrup or sweetener of choice
1/2 tsp cinnamon
1 pinch nutmeg
1 pinch salt

For the topping:

1/3 cup Greek yogurt
1 tbsp chopped hazelnuts or walnuts
1 tsp maple syrup (optional)
extra cinnamon for dusting

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Step 1 — Prepare the overnight oats

In a bowl or jar combine oats, chia seeds, protein powder and milk.

Add the grated carrot, cinnamon, nutmeg and sweetener.

Stir well until everything is evenly combined.

Cover the jar and refrigerate overnight or for at least 4 hours until the oats become thick and creamy.

If you like to meal prep your breakfasts for the week, I highly recommend using glass meal prep jars with lids. They are perfect for overnight oats because you can prepare several portions in advance and keep them fresh in the fridge.

👉 I personally love using these glass overnight oats jars for this recipe because they seal well and are the perfect size for a single serving.

Reduce Hidden Calories in Your Breakfast

One simple trick to keep this overnight oats recipe lighter is choosing a zero-calorie sweetener instead of sugar or honey.

Many people don’t realize that small ingredients like sweeteners, sauces, or toppings can quietly add hundreds of extra calories to an otherwise healthy meal.

If you want to learn how to easily cut these hidden calories while still enjoying delicious food, I created a free guide that shows the 3 most common hidden calories people add to their meals without realizing it.

👉 Download the free guide here:
3 Habits That make Meals Lighter

You’ll discover simple swaps that can save 200–400 calories per day without dieting.

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Step 2 — Prepare the carrot cake topping

In the morning transfer the oats to a bowl or serve directly from the jar.

Add a layer of Greek yogurt on top to recreate the creamy frosting effect typical of carrot cake.

Sprinkle chopped hazelnuts and a light dusting of cinnamon over the yogurt.

For extra sweetness drizzle a small amount of maple syrup on top.

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Step 3 — Serve and enjoy

Serve immediately and enjoy a healthy carrot cake inspired breakfast packed with protein and fiber.

This recipe is perfect for meal prep and can easily be prepared in multiple jars for the week.

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Tips for Perfect Overnight Oats

For the best texture always use rolled oats instead of instant oats.

If your oats become too thick overnight, simply add a splash of milk and stir before serving.

For extra carrot cake flavor you can also add a few raisins or chopped walnuts into the oats mixture.

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How to Make This Recipe Vegan

To make this recipe vegan simply:

• replace Greek yogurt with plant based yogurt
• use plant based protein powder
• choose almond milk, soy milk or oat milk

The result will still be creamy, delicious and high in protein.

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Variations

For extra crunch add granola or toasted nuts on top.

For a richer flavor mix 1 tablespoon of almond butter into the oats before refrigerating.

You can also add shredded coconut for a tropical twist.

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Storage

Store overnight oats in an airtight container in the refrigerator for up to 3 days.

Add toppings fresh before serving.