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 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 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 you like for this recipe. I usually use unsweetened coconut milk as it 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. 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 as they’re a good source of fiber, protein, vitamins, and minerals. 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, which can help slow down digestion and keep you feeling full longer (4). 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 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 prevent 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 can improve your health:

1. Boosts 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 aids digestion (17).

3. Reduces Inflammation

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

4. Prevents Cancer

Some studies have shown that the antioxidants in pineapples may help to protect against certain types of cancer (22).

5. Improves Heart Health

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

6. Keeps Bones Strong

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

7. Improves Skin Health

The vitamin C in pineapples can help to improve the appearance of your skin by reducing wrinkles and fine lines (24).

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 processed, sugary desserts such as cake or ice cream

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 can have powerful effects on your health, coconuts should be a part of your diet.

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

1. Boost Your Brain Health

Coconuts are a good source of ketones, which are molecules that can help to improve brain function (8). 

Ketones can provide an alternative energy source for the brain, and they have been shown to improve cognitive function in people with Alzheimer’s disease and other forms of dementia (21).

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2. Help You Lose Weight

Coconut oil is high in healthy fats that can help you lose weight. These healthy fats can boost your metabolism and increase the amount of energy you burn (18). Additionally, coconut oil can help to reduce your appetite and make you feel full longer (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 reduce constipation and other digestive issues (11).

4. Strengthen Your Heart

The fatty acids in coconuts can help to improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Additionally, coconuts can help to lower blood pressure and reduce the risk of heart disease (19).

5. Boost Your Immune System

Coconuts are a good source of lauric acid, which is a fatty acid that has been shown to boost immunity. Lauric acid can help to fight off infections and improve overall health (2).

6. Enhance Your Skin And Hair

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

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7. Help To Reduce Stress

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

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

8. 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). Additionally, the fatty acids in coconuts can help to improve the absorption of these minerals.

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9. Regulate Blood Sugar Levels

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

10. 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 can 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,
  10. Fats and Satiety – Fat Detection (2010,
  11. Health benefits of dietary fiber (2009,
  12. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis (2015,
  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,
  18. Quality of Dietary Fat Intake and Body Weight and Obesity in a Mediterranean Population: Secondary Analyses within the PREDIMED Trial (2018,
  19. Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study (2015,
  20. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis (2015,
  21. The role of dietary coconut for the prevention and treatment of Alzheimer’s disease: potential mechanisms of action (2015,
  22. The Role of Natural Antioxidants in Cancer Disease (2012,
  23. The role of nutrients in bone health, from A to Z (2006,
  24. The Roles of Vitamin C in Skin Health (2017,
  25. Vitamin C and Immune Function (2017,
  26. β-glucans and cholesterol (Review) (2018,
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