Blog Nutrition Recipes Pina Colada Overnight Oats: Recipe And Health Benefits

Pina Colada Overnight Oats: Recipe And Health Benefits

Oats are a nutrition powerhouse—they’re replete with fiber, protein, and essential vitamins and minerals. Adding them to your diet can have numerous health benefits, not to mention that they make for a delicious and easy breakfast. For time-scarce people, overnight oats are a fantastic option as they can be prepped the night before and simply grabbed out of the fridge in the morning.


This pina colada overnight oats recipe is a fun and tropical twist on the classic oatmeal. It’s perfect for summer mornings or any time you’re craving something sweet and island-y! 

Even in the winter, the pineapple and coconut flavors are sure to make you feel like you’re on a tropical vacation.

Pina Colada Overnight Oats Recipe (16)


  • 1 cup old-fashioned oats
  • 1 ½ cups unsweetened coconut milk or any type of milk
  • ½ teaspoon coconut extract
  • 2 tablespoons brown sugar or any sweetener (optional)
  • 8 ounces plain nonfat Greek yogurt
  • ⅓ cup shredded coconut
  • 1 cup chopped fresh or frozen pineapple
  • ¼ cup chopped walnuts or macadamia nuts


  1. In a large bowl, combine the oats, coconut milk, coconut extract, and brown sugar (if using). Mix well and let sit for 5 minutes.
  2. Add the yogurt, shredded coconut, pineapple, and nuts. Stir until everything is evenly mixed.
  3. Divide the mixture into four mason jars or airtight containers. Seal and refrigerate for at least 4 hours, or overnight.
  4. In the morning (or when you’re ready to eat), add a little milk to loosen up the oats if they’ve become too thick. Stir and enjoy!


Calories: 256kcal | Carbohydrates: 40g | Protein: 9g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 2mg | Sodium: 42mg | Potassium: 254mg | Fiber: 4g | Sugar: 12g | Vitamin A: 25IU | Vitamin C: 19.7mg | Calcium: 122mg | Iron: 1.4mg

Read More: Healthy Overnight Oats Recipes For Weight Loss

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pina colada overnight oats

Frequently Asked Questions

Q: Are Overnight Oats Good For Weight Loss?

A: Oats are a great option for people looking to lose weight as they’re high in fiber and protein which can help you feel full longer (4). Adding fiber-rich oats to your diet can also help regulate blood sugar levels and reduce cholesterol (15).

Q: What Liquids Can You Use For Overnight Oats?

A: You can use any type of milk or milk alternative you like for this recipe. I usually use unsweetened coconut milk as its flavor goes well with the other ingredients, but almond milk, cashew milk, soy milk, or regular cow’s milk will all work fine. For a creamier texture, you could also use half milk and half yogurt.

Q: Can You Use Quick Oats For Overnight Oats?

A: I wouldn’t recommend using quick oats as they tend to get mushy when soaked overnight. Old-fashioned rolled oats or steel-cut oats are the best options for overnight oats.

Q: Are 12 Hours Too Long For Overnight Oats?

A: Soaking oats overnight is perfect as it gives them enough time to soften and absorb the liquid. 

12 hours is just the right amount of time, but if you want to leave them longer, that’s fine too. Just be sure to add a little extra milk in the morning as they will have absorbed most of the liquid. 

Q: Are Soaked Overnight Oats Healthy?

A: Yes, soaked oats are healthy whole grains which are a good source of fiber, protein, vitamins, and minerals. Some people find that soaking them overnight also makes them easier to digest.

Q: What Can You Add To Overnight Oats For Flavor?

A: There are so many possibilities when it comes to adding flavor to your oats. Sweet options include fruit, honey, maple syrup, chocolate chips, or nut butter. 

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For a savory twist, try adding: spices like cinnamon or pumpkin pie spice, shredded cheese, cooked bacon or sausage, or chopped nuts. The possibilities are endless!

pina colada overnight oats

Health Benefits Of Oats

Oats are a nutritious whole grain that:

1. Are Loaded With Fiber

Both soluble and insoluble fibers are found in oats. Soluble fiber forms a gel-like substance when mixed with water in the GI tract, which can help slow down digestion and keep you feeling full longer (4). It can also make stool softer and easier to pass. Insoluble fiber helps add bulk to stool and prevents constipation (11).

A high-fiber diet is also linked to a lower risk of heart disease, obesity, and type 2 diabetes (7).

2. May Help Lower Cholesterol Levels

Studies have shown that eating oats can help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. This is due to the beta-glucan fiber content in oats, which helps remove excess cholesterol from the body (1) (26). 

3. May Improve Blood Sugar Control

Oats have a low glycemic index, meaning they don’t cause a quick spike in blood sugar levels. This is beneficial for people with diabetes or those who are trying to lose weight, as it helps regulate blood sugar and may prevent cravings that lead to overeating (20). 

4. Are A Good Source Of Vitamins And Minerals

Oats contain important vitamins and minerals such as manganese, phosphorus, magnesium, zinc, and iron. They’re also a good source of protein and antioxidants (15). These nutrients are important for maintaining a healthy body and preventing chronic disease.

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pina colada overnight oats

Health Benefits Of Pineapples

Pineapples are not only delicious, but they also offer a range of health benefits. Here are some of the ways that pineapples might help improve your health:

1. Supports Immunity

Pineapples are rich in Vitamin C, which is essential for maintaining a strong immune system (25).

2. Aids Digestion

Pineapples contain bromelain, an enzyme that helps to break down proteins and may aid digestion (17).

3. Reduces Inflammation

Bromelain is also known for its anti-inflammatory properties, which might help to reduce swelling and pain (17).

4. Rich In Antioxidants

Fruits like pineapples contain antioxidants that help prevent damage from oxidative stress. This may help prevent cancer and other chronic diseases (22).

5. Improves Heart Health

Pineapples are a good source of potassium, which is essential for maintaining a healthy cardiovascular system (6).

6. Keeps Bones Strong

Pineapples are also rich in manganese, a mineral that is important for bone health (9).

7. Good For Skin

The vitamin C in pineapples might help to improve the appearance of your skin by reducing wrinkles and fine lines (24). Don’t apply pineapple topically, however, as the acidity may cause irritation.

8. Boosts Energy Levels

Pineapples are a good source of natural sugar, which can give you a gentle energy boost.

9. Promotes Weight Loss

Pineapples are relatively low in calories and contain fiber, which can help you to lose weight. This is especially true if you eat them instead of ultra processed, sugary desserts such as cake or ice cream.

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pina colada overnight oats

Health Benefits Of Coconuts

When it comes to health benefits, coconuts are one of nature’s true superfruits. Filled with nutrients that may have powerful effects on your health, coconuts should be a part of your diet.

Here are some of the most impressive potential health benefits of coconuts:

1. Boost Your Brain Health

Coconuts are a good source of medium chain triglycerides (MCTs), a type of fat that is processed differently from other dietary fats.MCTs can be converted to ketones, which can provide an alternative energy source for the brain, and they may provide benefits for people with Alzheimer’s disease and other forms of dementia (21). 

The fiber and other nutrients in coconuts may also help control some of the risk factors for Alzheimer’s disease, such as obesity, dyslipidemia, and insulin resistance (21).

Read More: Healthy Donut Recipe Baked: No Refined Sugar

2. Help You Lose Weight

Coconut is high in fiber and healthy fats that can help you lose weight. Both fiber and fat tend to increase satiety, which  can help to reduce your appetite and make you feel full longer (18) (10).

3. Improve Your Digestive Health

The fiber in coconuts can help to improve your digestive health. Fiber helps to keep things moving through your digestive system, and it can also help to prevent or relieve  constipation and other digestive issues (11).

4. Support Your Immune System

Coconuts are a good source of lauric acid, which is a fatty acid that has antimicrobial activity. Lauric acid might help to fight off infections (2).

5. Enhance Your Skin And Hair

The nutrients in coconuts might help to improve the health of your skin and hair. Coconut oil is a popular natural remedy for dry skin and scalp (14). It is also said to help reduce the appearance of wrinkles. Additionally, coconut water is a great natural way to keep hydrated, which can improve the appearance of your skin (13).

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6. Help To Reduce Stress

Coconut oil might help to reduce stress levels and improve your mood. 

Tryptophan in coconut  can theoretically help to increase the production of serotonin, which is a hormone that plays a role in regulating mood (12). Additionally, the scent of coconuts is also said to help reduce stress levels for some people.

7. Improve Your Bone Health

Coconut water is a good source of calcium and magnesium, which are two minerals that are essential for bone health (23).

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8. Regulate Blood Sugar Levels

Coconuts may help to regulate blood sugar levels and improve insulin sensitivity (5). The fiber healthy fats in coconuts can help to slow down the absorption of sugar, which can help to keep blood sugar levels stable.

9. Give You Energy

Coconuts are a good source of healthy fats and calories, giving you lasting energy (3). Additionally, the electrolytes in coconut water can help to replenish fluids and keep you hydrated.

The Bottom Line

Pina Colada overnight oats are a healthy and delicious breakfast option. Made with pineapple, coconut, and oats, they are loaded with the nutrients that may have powerful effects on your health.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials (2014,
  2. Coconut Oil and Immunity: What do we really know about it so far? (2020,
  3. Coconut oil and palm oil’s role in nutrition, health and national development: A review (2016,
  4. Dietary fiber and satiety: the effects of oats on satiety (2015,
  5. Diet enriched with fresh coconut decreases blood glucose levels and body weight in normal adults (2018,
  6. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses (2013,
  7. Effects of Dietary Fiber and Its Components on Metabolic Health (2010,
  8. Effects of Ketone Bodies on Brain Metabolism and Function in Neurodegenerative Diseases (2020,
  9. Essentiality of Manganese for Bone Health: An Overview and Update (2021,
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  13. In vitro anti-inflammatory and skin protective properties of Virgin coconut oil (2019,
  14. Longitudinal study of the scalp microbiome suggests coconut oil to enrich healthy scalp commensals (2021,
  15. Nutritional advantages of oats and opportunities for its processing as value added foods – a review (2015,
  16. Pina Colada Overnight Oats (2019,
  17. Properties and Therapeutic Application of Bromelain: A Review (2012,
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  20. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis (2015,
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