Calming Lemon Overnight Oats

Calming Lemon Overnight Oats

These calming lemon overnight oats are made with Greek yogurt and fresh lemon juice for a nutritious and bright start to your morning. Get the recipe now. 

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These calming lemon overnight oats are a bright, soothing start to your morning.

I’m a firm believer that your mood in the morning can really set the tone for the rest of the day. 

Now, that doesn’t mean something can’t come up that’s stressful, but I’ve found that when I start off anxious and stressed out, the rest of the day tends to keep heading in that direction as well. 

And one of the things that can help is setting aside time to actually enjoy a cup of coffee or a jar of overnight oats in the morning. Especially these calming lemon overnight oats. 

healthy lemon overnight oats in mason jar

Why you’ll love these healthy lemon overnight oats

  • Flavored with fresh lemon juice and zest
  • Lightly sweetened with local raw honey 
  • Easy on the digestive tract
  • Prepared the night before for a less stressful morning 

I also often add a few drops of CBD oil as it helps with managing my anxiety as well as keeps me from getting jittery from my cup of coffee in the morning. However, if you aren’t a fan, these oats are just as delicious and soothing without it! 

Lemon overnight oats are a delicious way to slowly wake up your digestive tract in the morning 

In addition to being convenient, soaking oats overnight also makes them easier to digest. Oats, as well as other grains and legumes, contain phytic acid — a naturally occurring plant compound. 

Phytic acid is often labeled as an anti-nutrient, as it can block the absorption of certain minerals in foods. However, when oats are soaked overnight, this phytic acid starts to break down, making it easier for your body to digest and absorb the nutrients in your oats. 

These oats also contain Greek yogurt, which is a good source of gut-healthy probiotics. 

What you’ll need to make a batch of calming lemon overnight oats

There are just a handful of ingredients for these healthy overnight oats: 

  • Oats: To keep your oats chewier rather than mushy, I recommend using regular rolled oats. My go-to oats are Bob’s Red Mill Extra Thick Rolled Oats
  • Chia seeds: To save money, I recommend buying chia seeds in bulk online. I like adding them to this recipe as they give the appearance of a lemon poppyseed muffin, while also having the benefit of adding healthy fats and essential minerals. 
  • Lemon juice and zest: For a strong lemon flavor, I used the zest and juice of ¼ of a large lemon per jar of oats. 
  • Greek yogurt: I recommend using a full-fat Greek yogurt for a super creamy texture and more filling power. To make these vegan, you can use a plant-based yogurt instead. 
  • Oat milk: To keep the added sugar content low, I used an unsweetened oat milk. But feel free to use any unsweetened milk alternative, such as soy, almond, or coconut. 
  • Raw local honey: I always keep a jar of raw local honey that I get either from the farmer’s market or a local store in my neighborhood. To make these vegan, use agave or maple syrup instead. 
  • Vanilla extract: use a pure vanilla extract for best flavor. 

And for a CBD-infused option, you’ll also need CBD oil. I talk about what kind to use further down in this post! 

Don’t want to use CBD? Simply leave it out. No other adjustments needed! 

oats and chia seeds in mason jar with lemon on the side

How to make overnight oats

These healthy lemon overnight oats are super simple to make. All you have to do is combine everything in a mason jar (or other small container), place it in the fridge, and then dig in the next morning. 

You can even a batch for the week on Sunday, so all you have to do the rest of the week is grab a jar each morning. 

Spoonful of lemon overnight oats

Tips for making and adjusting your overnight oats

1. Use a knife, not a spoon, to stir. I’ve found this helps with distributing the ingredients (especially the chia seeds) just right. 

2. These lemon overnight oats are on the thinner, creamier side. To make them thicker, reduce the amount of milk by 2-3 tablespoons, reduce the yogurt to 2 tablespoons, or leave out the yogurt all-together. 

3. To add protein, I’d recommend a vanilla-flavored protein powder or a scoop of nut butter (cashew or vanilla almond butter would work best). 

4. If making a large batch for the week, note that the flavor of the chia seeds will get stronger as the week goes on. For some that’s fine, but I prefer to only make my oats 2 days in advance, or wait to add chia seeds until the night before I plan on eating one of the jars. 

Adding CBD oil to overnight oats 

There are so many CBD products out there nowadays. Unfortunately, not all of them are made with high-quality CBD. 

As a registered dietitian, I care a lot about what I put in my body. So, when it comes to CBD, I want to make sure that I’m using top quality CBD oil. If you’re curious about how to figure out what CBD oil to buy, be sure to check out my previous post here

My preferred brand is CBDistillery as they only use high-quality hemp-derived CBD oil. For more on why I prefer CBDistillery and which products I use the most, head on over to my product page

healthy lemon overnight oats in mason jar with CBD

How much CBD oil should I add to energy bites? 

How much CBD oil you should add to this recipe will depend on your individual needs. 

As I don’t know your medical history, I cannot recommend a dosage. Instead, I can simply help you figure out how to calculate the amount to use based on your daily dose. Unsure what your daily dose should be? I recommend talking with a dietitian or medical provider. 

For each jar of soaked oats, I used one dropper CBDistillery’s THC-Free Pure CBD Oil Tincture 33mg

healthy lemon overnight oats in mason jar with CBD

More healthy overnight oat recipes 

Looking for more healthy overnight oat recipes? I’ve got you covered: 

Don’t forget to pin for later!

Pinterest image for lemon overnight oats

Calming Lemon Overnight Oats

These calming lemon overnight oats are made with Greek yogurt and fresh lemon juice for a nutritious and bright start to your morning.
Prep Time5 mins
Total Time3 hrs 10 mins
Course: Breakfast
Cuisine: American
Keyword: Healthy CBD recipe, Healthy overnight oats, Lemon Overnight Oats
Servings: 1


  • ½ cup rolled oats
  • 1 tablespoon chia seeds
  • ¼ cup full-fat plain Greek yogurt
  • Juice and zest of ¼ of a large lemon about 1 tablespoon of juice
  • ¼ teaspoon pure vanilla extract
  • Pinch of salt
  • 1 dropper of CBD isolate oil see post for tips on how much to add
  • Optional: nut butter or vanilla protein powder for extra protein


  • Place all ingredients in a mason jar, or other small storage container.
  • Using a butter knife, stir ingredients together until fully combined. Place a lid on the container and store oats in your fridge for at least 3 hours and up to 5 days.


Option to leave out the CBD oil.

The information contained in this website is not intended to recommend the self-management of health problems or wellness. It is not intended to endorse or recommend any particular type of medical treatment. Should any reader have any healthcare-related questions, promptly call or consult your physician or healthcare provider. No information contained in this website should be used by any reader to disregard medical and/or health-related advice or provide a basis to delay a consultation with a physician or a qualified healthcare provider. The statements on this website have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.

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I’m Kelli MS, RD. As a foodie with a background in nutrition research, I’m a firm believer that what we eat affects nearly every aspect of our wellbeing, and that food should taste freaking delicious.

Welcome to New Mind Nutrition!

My name is Kelli McGrane, and I’m a Denver-based registered dietitian with a Master’s degree in nutrition.

As a foodie with a background in nutrition research, I’m a firm believer that what we eat affects nearly every aspect of our wellbeing, and that food should taste freaking delicious.

My goal with New Mind is to help you find balance in both your mind and body through nutrition research and whole foods-based recipes.

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