High-Calorie Overnight Oats for Healthy Weight Gain: The Ultimate Recipe

Discover how to create incredibly satisfying and **high-calorie overnight oats for weight gain** with our delicious, nutrient-dense recipe. This breakfast sensation tastes like a delightful dessert, providing the essential calories you need to achieve your health and fitness goals. We’ll also share valuable tips for making it **gluten-free, high-protein, or vegan**, catering to your specific dietary preferences. These oats are an ideal choice for anyone looking to increase their caloric intake in a balanced and nourishing way, without resorting to processed, empty-calorie snacks.

Why Healthy Weight Gain Matters

Many individuals face challenges when trying to gain weight, whether due to a fast metabolism, an active lifestyle, medical conditions, or simply a need to increase muscle mass. If you’re struggling to gain weight, it’s always wise to consult your physician to rule out any underlying medical issues. Once health concerns are addressed, strategic dietary modifications can significantly support your weight gain journey.

When the goal is to consume more calories, it’s tempting to reach for readily available treats like cookies, cakes, or sugary drinks. However, these options are often loaded with refined sugars, processed flours, and unhealthy oils, offering minimal nutritional value in terms of vitamins and minerals. True healthy weight gain focuses on nutrient-dense foods that provide substantial calories alongside essential micronutrients and macronutrients, supporting overall health and sustainable growth.

This carrot cake overnight oats recipe exemplifies how to achieve a dessert-like flavor using wholesome, nourishing ingredients. It bypasses refined grains and added oils, opting instead for the goodness of whole-grain oats, naturally sweet raisins, and full-fat dairy. The result is a naturally high-calorie, deeply satisfying, and protein-packed breakfast that feels indulgent yet fuels your body effectively. If carrot cake isn’t your preference, don’t worry—we’ve included plenty of additional ideas below to customize your overnight oats for optimal calorie density.

💪 Overnight Oats for Weight Gain: Key Ingredients

Here’s what you’ll need to prepare these delicious and **high-calorie overnight oats for weight gain**:

• 1/3 cup dry rolled oats: The foundation of our recipe, providing complex carbohydrates and fiber.
• 5.3-ounce container vanilla Greek yogurt (whole milk variety): A creamy, protein-rich base that significantly boosts calories and flavor.
• ½ cup grated carrot: Adds natural sweetness, moisture, and a classic carrot cake texture.
• ¼ cup half and half: Contributes to the rich, creamy consistency and adds healthy fats for extra calories.
• 2 tablespoons maple syrup (divided): A natural sweetener that enhances the dessert-like appeal.
• 2 tablespoons raisins: Concentrated natural sweetness and additional calories.
• ½ teaspoon pumpkin pie spice: The perfect blend of warming spices for that authentic carrot cake aroma.
• 2 tablespoons whipped cream cheese: Used for a luscious, creamy “icing” layer, adding richness.
• 2 tablespoons pecans (chopped): Provides healthy fats, protein, and a satisfying crunch.
• Toasted coconut shreds, additional grated carrot (optional, for topping): For garnish and an extra touch of flavor and texture.

A printable recipe card with full details is provided below!

Choosing the Right Oats and Dairy

For the best texture in your overnight oats, opt for quick oats or old-fashioned rolled oats. These varieties soften beautifully when soaked overnight, creating a creamy and enjoyable consistency. Steel-cut oats tend to remain too firm, even after extended soaking, while instant oat packets can become overly mushy. Quick-cooking steel-cut oats might work, but they haven’t been tested in this specific recipe.

To maximize the calorie content, always choose full-fat dairy products. Whole milk Greek yogurt is highly recommended due to its higher protein content compared to regular yogurt, making it an excellent primary protein source in this recipe. The added fat content also contributes significantly to the overall calorie count, crucial for weight gain.

Ideal Containers for Overnight Oats

Pint-sized wide-mouth mason jars are an excellent choice for preparing and storing overnight oats. Their design makes them easy to fill and convenient to eat directly from. However, any food-safe container with a lid will work, such as Tupperware, a large mug, a glass, or a bowl. Just ensure it can be securely covered before refrigerating to keep your oats fresh.

🥣 How to Make Overnight Oats for Weight Gain

1

Prepare the Oat Mixture: Grate your carrot finely. In a medium-sized bowl, combine the dry rolled oats, vanilla Greek yogurt, grated carrot, half and half, 1 tablespoon of maple syrup, raisins, and pumpkin pie spice. Stir all the ingredients thoroughly until well combined.

Chill Overnight: Transfer the oat mixture into a pint-sized jar or a similarly sized container. Cover it tightly and refrigerate for at least 8 hours, or preferably overnight. This allows the oats to soften and absorb the flavors.

Serve and Enjoy: The next morning, spoon the overnight oats into a serving bowl. Drizzle the prepared cream cheese icing generously over the top. Alternatively, you can add the icing directly into the jar on top of the oats if eating on the go. Finish by topping your overnight oatmeal with chopped pecans, toasted coconut, and additional shredded carrot. Feel free to add any other desired high-calorie toppings. Enjoy your nourishing and delicious breakfast!

How to Store Overnight Oats for Convenience

Overnight oats are excellent for meal prep, making healthy weight gain effortless throughout your week. Store your prepared overnight oatmeal in a covered container in the refrigerator for up to 3-4 days. This recipe is perfect for prepping several jars at once, ensuring you have nourishing breakfasts ready to go on busy mornings.

For longer storage, you can also freeze individual portions for up to three months. To enjoy, simply let them thaw completely in the refrigerator before adding your preferred toppings and serving. Please note that the texture of the oats may become slightly softer after freezing and thawing, but they will remain just as delicious and nutritious.

🥜️ High-Calorie Oats: Creative Toppings and Mix-Ins

While the focus for healthy weight gain should be on nutrient-rich options, certain added sugars, and ingredients high in them, can be a valuable tool in specific circumstances to help increase overall calorie intake. Integrate them mindfully for an extra calorie boost:

• Honey: A natural sweetener with beneficial compounds.
• Maple Syrup: Offers a distinct flavor and rich sweetness.
• Agave Nectar: A milder, plant-based sweetener.
• Fruit Concentrates and Juice Concentrates: Provide concentrated fruit flavor and natural sugars.
• Coconut Sugar or Brown Sugar: Classic sugars for added sweetness and calories.
• Chocolate Milk (whole milk variety): Can be used as a liquid base for a chocolatey, calorie-rich twist.
• Mini Chocolate Chips: A delightful treat that adds a caloric punch and satisfies cravings.

Finally, don’t overlook these **high-fat overnight oatmeal toppings** for an effortless calorie surge:

• Nuts: Walnuts, sliced almonds, and macadamias are packed with healthy fats, protein, and crunch.
• Seeds: Flax seeds, sunflower seeds, chia seeds, and hemp hearts are tiny powerhouses of healthy fats and fiber.
• Shredded Coconut: Toasted or untoasted, it adds texture, flavor, and healthy fats.
• Whipped Cream: A luxurious and calorie-dense topping for an extra treat.

Overnight Oats for Weight Gain (High Calorie Recipe)

By Summer Yule

Learn how to make overnight oats for weight gain with this high-calorie recipe. It’s like a carrot cake dessert for breakfast!

Rate this recipe: Please leave a comment below!

Ingredients

• ⅓ cup rolled oats, dry
• 5.3 ounces vanilla Greek yogurt (whole milk variety)
• ½ cup grated carrot
• ¼ cup half and half
• 2 tablespoons maple syrup (divided)
• 2 tablespoons raisins
• ½ teaspoon pumpkin pie spice
• 2 tablespoons whipped cream cheese
• 2 tablespoons chopped pecans
• toasted coconut shreds, additional grated carrot (optional, for topping)

Love this recipe? Please leave a comment below 😊

Instructions

1. Grate the carrot. In a medium-sized bowl, stir together the oats, yogurt, carrot, half and half, 1 tablespoon maple syrup, raisins, and pumpkin pie spice.
2. Put the mixture in a pint-sized jar (or similarly sized container) and cover. Refrigerate the oats for 8 hours (or overnight).
3. Whisk together the remaining 1 tablespoon of maple syrup and the cream cheese. Put the overnight oats into a bowl and drizzle this cream cheese icing on top. Alternatively, you can add the icing to the jar on top of the oats.
4. Top the overnight oatmeal with chopped pecans, toasted coconut, additional shredded carrot, and anything else you’d like. Enjoy!

Equipment

• Wide-Mouth Pint Jar (w/Shoulders)

Notes: Expert Tips from Dietitian Summer Yule

This is a level 3 recipe, designed for weight maintenance and active lifestyles. To gain weight effectively, your overall diet must achieve a consistent calorie surplus, meaning you consume more calories than your body burns. Choosing meals that are calorie-dense but don’t fill you up too quickly can greatly assist in reaching this goal.

While highly processed “junk foods” are often high in calories, they typically offer little in terms of vital nutrients. For a truly healthy approach to weight gain, prioritize nutrient-dense foods that provide ample calories along with essential vitamins, minerals, and protein. This ensures your body receives the building blocks it needs for healthy growth and function.

When crafting overnight oats for weight gain, pay close attention to the balance of macronutrients. Protein is crucial for building and repairing tissues and making your meal balanced, but consuming too much might lead to premature fullness, hindering your calorie goals. Incorporating healthy fats—like those found in whole milk yogurt, nuts, or seeds—is a strategic way to add substantial calories without significantly increasing the volume of your meal.

Remember that fat provides more than double the calories per gram compared to protein or carbohydrates. Therefore, don’t shy away from full-fat ingredients when aiming for weight gain. These nutrient-rich options provide sustained energy and support your goals in a much healthier way than relying on ultra-processed snacks.

For vegan overnight oats, simply substitute dairy yogurt with plant-based alternatives like coconut yogurt or soy yogurt, and use plant-based milk such as soy milk or protein-fortified almond milk. If you need a gluten-free option, ensure you choose certified gluten-free oats and always check the labels of all add-ins, as some ingredients (like certain whipped cream cheeses) can contain hidden gluten.

Nutrition information is provided for one serving without the optional toppings.

Nutrition

• Calories: 711 kcal
• Carbohydrates: 88.8g
• Protein: 22.7g
• Fat: 32.3g
• Saturated Fat: 13.7g
• Potassium: 847.3mg
• Fiber: 6.4g
• Vitamin C: 6.3% DV
• Calcium: 33.8% DV
• Iron: 12.5% DV

🧇 Other High-Calorie Breakfast Recipes to Explore

If you’re looking for more delicious ways to boost your calorie intake at breakfast, try these recipes:

• High Calorie Smoothie
• Air Fryer Granola
• Kodiak Cake Waffles
• Kodiak Blueberry Muffins
• No Sugar No Flour Cookies
• Frozen Waffles in the Air Fryer

👩🏻‍🍳 More Overnight Oats Recipes for Every Goal

Whether you’re looking for weight gain, weight loss, or simply a healthy and convenient breakfast, overnight oats are incredibly versatile. Check out these other delicious variations:

• Healthy Overnight Oats Recipe for Weight Loss
• Applesauce Overnight Oats
• Pumpkin Spice Latte Overnight Oats
• Tahini Overnight Oats Recipe
• Overnight Oats with Frozen Fruit