Healthy Recipes Nutrient-Focused High-Protein Carrot Cake Overnight Oats 4.6 (49) 34 Reviews Carrot cake for breakfast? We say yes! These carrot cake overnight oats taste just like the classic dessert—complete with a frosting-like layer—but with far less added sugar. We like layering some of the frosting in between layers of oats, but you can dollop it all on top if you prefer. By Megan Ginsberg Megan Ginsberg Megan Ginsberg is the Senior Editor for EatingWell. She has a keen eye for grammar, is always looking for new recipes to try and loves the satisfaction that comes from meal planning. Most of her 20-plus-year editing career has been focused on food-related content. EatingWell's Editorial Guidelines Updated on March 5, 2025 Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 20 mins Total Time: 8 hrs 20 mins Servings: 4 Nutrition Profile: Sesame-Free Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Our Carrot Cake Overnight Oats are exactly what you need to get your morning started off right. We've pulled in all of the flavors of a classic carrot cake, complete with cream cheese "frosting"—here's how we did it. You can't have overnight oats without oats, so of course, fiber-rich oats are the base of this recipe and then we added antioxidant-rich carrots, plump raisins, crunchy pecans and coconut. The traditional carrot cake spice blend of cinnamon, ginger and nutmeg is warm and comforting—perfect for any busy morning. Finally, we amplify the nutrition in this by adding creamy almond butter for protein, chia seeds for omega-3s and milk for your morning calcium. Not to brag, but we also managed to get a cream cheese and yogurt topping, sweetened with maple syrup. Keep reading for our expert tips on preparation recommendations, smart ingredient substitutions and more. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! The best way to shred carrots is with a box grater, but you can also use a food processor fitted with a shredding disk or use a julienne peeler or mandoline slicer. Just make sure your fingers are protected.You can use any yogurt you wish. However, Greek yogurt is rich and thick, and you’ll get a much creamier outcome. If you wish to go dairy-free, opt for almond milk Greek yogurt.For a change of pace, you can swap out the raisins for other dried fruits such as cranberries, goji berries, blueberries, mulberries, pomegranate arils or cherries.You can serve overnight oats warm or cold. Microwave them for 1 to 2 minutes, stirring after about a minute. Alternatively, continuously stir the mixture on the stovetop over medium heat. Nutrition Notes Old-fashioned oats are an excellent addition to any diet and a great way to start the day. Oats have a special type of fiber called beta-glucan, which has been shown to lower cholesterol by pulling the LDL (bad) cholesterol out of the body. Lowering your cholesterol can help improve your heart health overall. You can't have carrot cake overnight oats without carrots. Carrots have their own natural sugars, which helps reduce the added sugar content of this recipe. Carrots are high in antioxidants like beta-carotene, which not only helps to reduce harmful stress in the body that can damage our cells, it is also converted to vitamin A, essential to maintain immune function and for healthy vision. Chia seeds are a plant-based source of omega-3 fatty acids, which helps to lower chronic inflammation that can lead to heart disease and digestive disorders. They also contain fiber which is excellent for your gut health and can lead to improved heart health and cognitive function. Your milk choice in this recipe can change the nutrition slightly. If you choose almond milk, you'll get fewer calories than dairy milk, but with the fortified nutrients and about the same amount of calcium. If choosing dairy milk, you'll get additional satiating fat to help keep you full and more importantly, additional protein. Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle Cook Mode (Keep screen awake) Ingredients 1 cup plain whole-milk strained (Greek-style) yogurt, divided 2 tablespoons smooth natural almond butter 2 tablespoons pure maple syrup, divided 2 tablespoons chia seeds 1 tablespoon vanilla extract 1½ teaspoons ground cinnamon, plus more for sprinkling 1 teaspoon grated orange zest ½ teaspoon ground ginger ¼ teaspoon ground nutmeg ¼ teaspoon salt 2 cups unsweetened almond milk or whole milk 2 cups old-fashioned rolled oats ½ cup shredded carrot ¼ cup raisins ¼ cup unsweetened shredded coconut ¼ cup chopped pecans or walnuts, divided ⅓ cup ⅓-less-fat cream cheese, softened Directions Stir together ¼ cup yogurt, 2 tablespoons almond butter, 1 tablespoon maple syrup, 2 tablespoons chia seeds, 1 tablespoon vanilla, 1½ teaspoons cinnamon, 1 teaspoon orange zest, ½ teaspoon ginger, ¼ teaspoon nutmeg and ¼ teaspoon salt in a medium bowl until smooth. Gradually stir in 2 cups almond milk until well combined. Fold in 2 cups oats, ½ cup carrot, ¼ cup raisins, ¼ cup coconut and 3 tablespoons pecans (or walnuts). Cover and refrigerate for at least 8 hours and up to 4 days. Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle When ready to serve, stir together ⅓ cup cream cheese and the remaining ¾ cup yogurt and 1 tablespoon maple syrup. Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle Spoon ½ cup oat mixture in each of 4 (8-ounce) jars; spread about 2 tablespoons cream cheese mixture each layer of oats. Repeat the layers once. Top with the remaining 1 tablespoon pecans and lightly sprinkle with cinnamon. Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle Frequently Asked Questions Do I have to use old-fashioned oats? We find that old-fashioned oats provide the best texture, while other types can be slightly chewier. However, if you prefer a different consistency, you might consider slow-cooked or steel-cut oats or mixing old-fashioned oats with quick-cooking oats. Of course, you can also use gluten-free oats. What are some excellent toppings? For this recipe, we are keeping the topping simple with pecans and a sprinkle of cinnamon. But feel free to include coconut flakes, granola, seeds, walnuts, fresh berries or sliced fruit. Do overnight oats really need 12 hours to set up? This recipe is so good that we know how difficult it is to wait. However, Carrot Cake Overnight Oats are best when allowed to sit overnight in the refrigerator. If you just can’t wait, at least wait 4 hours before dipping into them. How should I store Carrot Cake Overnight Oats? For best results, refrigerate the oat and cream cheese mixtures separately in airtight containers for up to 4 days. When ready to enjoy, let them come to room temperature and stir the cream cheese mixture before using. Recipe developed by Catherine Jessee EatingWell.com, September 2023 Save Rate Print Nutrition Facts (per serving) 504 Calories 26g Fat 55g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 cup oat mixture & 1/4 cup cream cheese mixture Calories 504 % Daily Value * Total Carbohydrate 55g 20% Dietary Fiber 10g 36% Total Sugars 19g Added Sugars 7g 14% Protein 17g 34% Total Fat 26g 33% Saturated Fat 9g 45% Cholesterol 22mg 7% Vitamin A 2768IU 55% Vitamin C 2mg 2% Vitamin D 55IU 14% Vitamin E 7mg 49% Folate 14mcg 4% Vitamin K 3mcg 3% Sodium 371mg 16% Calcium 427mg 33% Iron 3mg 17% Magnesium 92mg 22% Potassium 565mg 12% Zinc 1mg 9% Vitamin B12 1mcg 42% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines