These Overnight Oats with Dates are naturally sweetened with caramel-like Medjool dates and packed with fiber, healthy fats, and whole grains. It’s an easy make-ahead meal prep breakfast – just prep 3–4 jars on Monday for a week of healthy, satisfying, stress-free mornings.
Inspired by my favorite sweet treat, this jar of oats brings together rich cacao, crunchy pecans, and sweet Medjool dates, finished with just a pinch of sea salt. It tastes indulgent but is full of whole ingredients that’ll keep you full, fueled, and happy all morning.
I created this recipe when I learned that Medjool dates have a natural caramel flavor – it only made sense to turn that into a healthy version of one of my favorite candy flavors. It’s sweet without added sugar, hearty with rolled oats, includes healthy fats from the chia seeds, and easy enough to prep in under 5 minutes.
And if you’re on a weight loss journey or simply trying to eat better, overnight oats are one of the easiest and most effective breakfasts you can meal prep. They’re full of fiber, whole grains, and satisfying flavor – keeping you full and energized while helping curb cravings later in the day. I’ve relied on overnight oats since 2011 as a staple in my own weight loss journey. You can read more about that in my post on using overnight oats for weight loss.
If you’re someone who likes something sweet first thing in the morning, or just needs a breakfast that feels like a treat but still checks all the boxes nutritionally, you’re going to love this.
Ingredients + Why They Work
- Rolled oats. Rolled oats are my go-to for overnight oats. They soak up liquid perfectly without turning mushy and are a great source of whole grains and fiber. If you’re gluten-free, just make sure to look for the certified gluten-free label.
- Unsweetened almond milk. Almond milk gives these oats a creamy texture with fewer calories than dairy milk. But honestly, any milk works here – dairy or plant-based. Use whatever you like or have on hand.
- Medjool date. The real MVP. Medjool dates are naturally sweet with a rich, caramel-like flavor that melts right into the oats. They also bring fiber, potassium, and antioxidants. If your dates feel firm, soak them in warm water for 5–10 minutes to soften.
- Unsweetened cacao powder. Cacao powder gives these oats their chocolate base – balancing the sweetness, rich chocolate flavor, along with some extra antioxidants.
- Chia seeds. These little seeds add texture (that pudding‑like feel), fiber, plant protein and healthy fats.
- Pure vanilla extract. Vanilla enhances both the cacao and the sweetness of the date. A little goes a long way to round out the flavor.
- Pure maple syrup (optional). I usually taste the oats the next day and then decide. Sometimes the date is all you need. Other times, a teaspoon of maple syrup really makes the chocolate and caramel flavor pop.
- Chopped pecans. Pecans give this recipe the perfect Turtle candy crunch. They add healthy fats, fiber, and texture. You can toast them for even more flavor if you’d like.
- Pinch of sea salt. Don’t skip this! It ties all the flavors together and gives that classic salty-sweet vibe that makes Turtle treats so addictive.
Shopping Tips
Years ago, Medjool dates were a little tricky to find – I had to go to specialty stores just to track them down. But now, they’re much more widely available. You can find them in the produce or natural foods section near the dried fruit or bulk bins.
Look for them at:
- Target
- Walmart
- Wegmans
- Whole Foods
- Aldi
- Trader Joe’s
If you’re looking for convenience, I highly recommend ordering from Thrive Market. They carry Medjool dates along with rolled oats, cacao powder, chia seeds, plant-based milks, and other staples – everything you need to make overnight oats a weekly habit. It’s one of my favorite pantry-stocking shortcuts when life gets busy.
Instructions
- Step 1: In a 16-ounce mason jar or container, add the almond milk, chopped Medjool date, vanilla, and cacao powder. Stir well to help break up the cacao and soften the date.
- Step 2: Add the rolled oats and gently mix until everything is combined. You don’t need to overmix – just make sure the oats are covered in liquid.
- Step 3: Tightly place on a lid and refrigerate overnight, or at least 6 hours. The oats and date will soften and soak up all that rich chocolate-caramel flavor.
- Step 4: In the morning, give it a good stir. Add a splash more milk if it’s too thick, and taste to see if it needs 1–2 teaspoons of maple syrup.
- Step 5: Finish with chopped pecans and a sprinkle of sea salt. For a little extra indulgence, you could add more chopped dates or even a drizzle of almond butter.
Make-Ahead & Meal Prep Tips
- Prep 3–4 jars at once to get you through the week. Overnight oats stay fresh for up to 4 days in the fridge, making breakfast a no-brainer during busy mornings.
- Create freezer packs: Combine oats, cacao, chopped dates, and vanilla in a bag. Then just dump the mix into a jar, add almond milk, stir, and refrigerate overnight. You can see my meal prep overnight oats tutorial to learn more
Overnight Oats with Dates
Equipment
- 1 16-ounce mason jar or any jar with a lid will work
Ingredients
- 1/2 cup unsweetened almond milk
- 1 medjool date pitted and chopped
- 1 teaspoon chia seeds
- 1/2 tablespoon unsweetened cocoa powder
- 1/4 teaspoon pure vanilla extract
- 1/2 cup rolled oats
- 1-2 teaspoons pure maple syrup
- 2 teaspoons chopped pecans
- sprinkle of sea salt
Instructions
- Mix almond milk, date, chia seeds, cocoa, and vanilla in a mason jar.
- Stir in rolled oats.
- Place lid on and refrigerate for 8 hours or overnight.
- Stir in a little extra almond milk to loosen oats and achieve the consistency you like.
- If needed, stir in maple syrup. Start with 1 teaspoon then give it a taste. If you need more sweetness then add in the rest.
- Sprinkle with pecans and salt. Enjoy.
Notes
- Prep 3–4 jars at once to get you through the week. Overnight oats stay fresh for up to 4 days in the fridge, making breakfast a no-brainer during busy mornings.
- Create freezer packs: Combine oats, cacao, chopped dates, and vanilla in a bag. Then just dump the mix into a jar, add almond milk, stir, and refrigerate overnight.
Nutrition
Try These Overnight Oats Recipes Next
- Chocolate Peanut Butter Overnight Oats
- Overnight Oats with PB2
- Strawberry Banana Overnight Oats
- Cherry Overnight Oats
- Vanilla Overnight Oats
Or take a peek at my How to Make Overnight Oats tutorial to make your own creation.
These overnight oats with dates truly taste like dessert, but with all the goodness of a wholesome, balanced breakfast. They’re sweet, satisfying, and meal-prep friendly—everything I need to stay on track during busy weeks.
I hope you love this recipe as much as I do! If you give it a try, I’d be so grateful if you left a comment and rating – it really helps others discover and enjoy the recipe too.
Leslie says
This is a wonderful recipe, thank you! My husband and I have loved it and this is so easy to put together the night before. I used regular dates, because I was unable to find the Medjool dates, and it still turned out wonderfully. Also, I tried using agave and found the agave to lend more of the caramel flavor you talked about versus the maple syrup. Thanks again!
Melissa says
OMG this is so delicious. Tammy I recently came across your blog in Dec and have been following it since slowly trying recipes as we have started meal prepping. This recipe is so delicious!!!! I used sweetened vanilla almond milk and added 1 tsp of chia seeds. I didn’t use additional sweetner as it was perfect. Made my husband a believer, he hates oatmeal. I look forward to trying your additional recipes.
RT says
Pecans are so much better than walnuts. God, i hate the aftertaste of walnuts. Pecans are just so much better. You agree?
Cooley says
that is so good
Kristen says
When you have this for a snack, what is your breakfast? I love overnight oats but I don’t think i’d care for this one first thing in the morning, A snack though…yes please!
LeTrice says
I was wondering if I could use something besides the dates, I don’t think I’ll be able to find 1 date and I don’t think I’ll use them any other time, so I was just wondering of a substitution?
Bambi says
This is delicious! Trying to eat healthier and this is an easy recipe to ease the process. My two year old even loved it! I’m hooked.
Cindy says
This one is VERY yummy. I didn’t so much notice a caramel taste. It smelled and tastes so much like those no bake chocolate oatmeal cookies (we called them Boiled Oatmeal Cookies–no peanut butter in ours). It was a little too sweet for me for first thing in the morning but would make a nice treat:)
Fran says
Just looking at nutritional info. That fat content seems high. I’m sure it’s just a typo.
Fran says
ooppps sorry read it wrong.
Summer says
Hi, have you tried using Irish steel-cut oats? That’s my fave oatmeal but I’m wanting to try this method-overnight soaking, sounds wonderful. Thanks for sharing your recipies!
Susan Reed says
Is one jar an individual serving?
Tammy Kresge says
yes it is.
Jasmine says
Could you use skim milk as a almond milk sub? I do not care for it, but would love to give this a try!
Tammy Kresge says
you can use any milk you prefer.
kate Latta says
I am fascinated by these overnight oats. Frankly, I’ve never had a recipe of yours that I don’t like. However, do you eat them cold, right out of the fridge? The flavors sound great, I’m just not sure about cold oatmeal.
Tammy Kresge says
I eat them cold and love them. But if you prefer warm you can certainly warm them up too.
Tina@GottaRunNow says
I’m a fan of overnight oats, too. I like to add a mashed banana because it adds a lot of sweetness. Your recipe sounds like a good one to try!
Julie says
I was skeptical at first but I must say I’m impressed! Delicious!!
Emilie says
Love the overnight oats! I doctor it a little different. I prefer the texture with the Greek yogurt. The blueberry coconut is my favorite so far. Can’t wait to give this one a try!
Michelle says
This was my first experience making overnight oats – and it was a good one. Thanks for introducing me to this quick breakfast idea. Now to try the other flavors.
Vicki says
Tammy, they usually have dates in Wegmans produce section too, on the other end of the banana aisle usually. They may not have organic there though I can’t remember.
Lori Bowring Michaud says
Tammy, do you think coconut milk would work in place of the almond milk? I have oral allergy syndrome and I’m allergic to almonds.
alaina thomson says
overnight oats
so you don’t cook oats? quick oats or old fashion?
looks awesome
Tammy Kresge says
I used rolled oats. No you don’t cook them.