Green Tea Overnight Oats

Greenletes / Recipes / Breakfast / Green Tea Overnight Oats

Last updated on September 17th, 2021 at 12:14 pm

This recipe is one of the BEST easy protein overnight oats recipe made with green tea, milk, chia seeds and a dash of honey.

Whether you sip green tea to start your day, relax with a comforting mid-afternoon mug or use it in cooking, it’s something you can feel good about having as part of your diet.

I’m excited to share this Green Tea Overnight Oats recipe with you, especially since it’s a hearty make-ahead breakfast that tastes good and will keep you satisfied. On top of that, it’s a breakfast recipe that utilizes Lipton® Green Tea, so it meets all the nutrition criteria to be considered a “heart healthy” recipe.

protein overnight oats recipe

Is green tea good for you?

Green tea is a no added sugar beverage that naturally contains plant compounds called flavonoids, which have been linked to heart health. Unsweetened Lipton® Green Tea contains about 150 milligrams (mg) of flavonoids per serving. In comparison, a cup of cooked broccoli has 3 mg and 1 medium sized red apple has 45 mg. Clearly, green tea is the flavonoid winner!

Plus, consuming between 200-500 mg of flavonoids daily in addition to eating a diet consistent with the dietary guidelines contributes to overall heart health.

In addition, green tea contains zero calories and no added sugars. Choosing beverages with no added sugars over sugar-sweetened beverages can contribute to a well-balanced diet.

Lipton green tea in mason jar

Heart health benefits

As a matter of fact, according to research published recently in Advances in Nutrition:

  • People who drink 2-3 cups (8 oz each) of tea per day may lower their risk of death from heart disease by about 8-12%, compared to non-drinkers of tea. The effect was found to be greater among consumers ages 65 years and older, for whom each cup of tea may lower risk of death from heart disease by 10%.
  • With each cup of tea consumption, there may be an average of 4% lower risk of death from cardiovascular disease and 2% lower risk of all-cause mortality.
  • Researchers believe the key to tea’s heart health benefits may be its rich source of flavonoids – naturally occurring plant compounds which have been shown to exert a likely effect on vascular function (the ability of blood vessels to relax or contract). Tea drinkers consume a daily flavonoid intake that is ~20 times higher compared with those who do not.

Relative to those who do not consume tea, daily unsweetened tea consumption is associated with higher good cholesterol (HDL) and lower body mass index (BMI) values (lower body weight) in adults.

Is it good for athletes?

For all my athletes and fitness enthusiasts out there, green tea has two main benefits. It keeps you hydrated and provides caffeine!

Tea is made up of 99.5% water, which contributes to your daily water consumption. Drinking a cup of green tea before or after a workout can help keep you hydrated throughout the day.

Green tea also contains caffeine, which has been shown to be beneficial to athletic performance. If you’re looking to cut back on caffeine, a cup of green tea contains only 28 mg of caffeine, as compared to 95 mg in coffee. For those who are sensitive to caffeine, look for the decaffeinated versions of green tea. 

Ingredients to make Green Tea Overnight Oats

To make this, you’ll need:

  • 2 Lipton Pure Green Tea Bags
  • 4 ounces boiling water
  • 1/2 cup old fashioned oats
  • 4 ounces milk dairy, nut or soy
  • 1 teaspoon honey
  • 1/2 tablespoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 citrus fruit, chopped clementine, orange or blood orange

Optional Toppings

  • 1 tablespoon coconut flakes
  • honey drizzle

How to make Green Tea Overnight Oats

Now let’s get down to business and talk about this simple and delicious recipe. Maybe you’ve made overnight oats before and you’re looking for a new twist on the recipe. Or maybe it’s your first time delving into this easy make-ahead breakfast option. Either way, you’re going to love the flavor of green tea in this simple 5-ingredient recipe.

protein overnight oats recipe

Here’s how to make it:

  1. Steep green tea bags in just a little bit of water in a mason jar. Let steep for at least 10 minutes.
  2. Add the other ingredients and mix well with a spoon.
  3. Seal the mason jar and refrigerate overnight.
  4. When ready to eat, add optional toppings and enjoy cold.

I used more than one tea bag but I wanted to keep my daily caffeine content down, so I used Decaffeinated Lipton® Green Tea for this recipe. If you like to start your day with more caffeine than what’s in your morning tea, feel free to use caffeinated Lipton® Green Tea.

Letting the tea steep for at least 10 minutes will achieve that optimal earthy green tea flavor and aroma. The longer it steeps, the more tea you will taste in the finished product.

I recommend making a few servings at once, so you have a heart-healthy breakfast for a few days.  This is a delicious and portable option that you can make ahead of time, so you never go hungry on busy mornings.

Ingredient Swaps & Substitutions

  • Honey: You can swap with maple syrup (or agave)
  • Old fashioned oats: I prefer using rolled oats over instant oats – instant oats will be softer and soggier when soaked in milk overnight
  • Chia Seeds: If you wish to leave the chia seeds out, try adding less milk as chia seeds tend to absorb a lot of the liquid, leaving you with wetter oats

Can I use steel cut oats to make overnight oats?

Rolled oats are definitely your best option to make overnight oats! They are great at soaking up all the liquid and giving a delicious creamy texture. Steel cut oats can be used to make overnight oats, but they will have more of a chewy texture. If you want to achieve more of a creamy texture, try using quick-cooking steel cut oats and soak them overnight or for at least 2 hours. 

Serving Suggestions

Overnight oats have endless possibilities when it comes to the flavors and combinations you can use. I think these toppings would also be delicious:

  • Flaked almonds (or any nut of your choice)
  • Granola
  • Fresh fruit
  • Drizzle of nut butter

Green Tea Overnight Oats

BEST protein overnight oats recipe made with green tea, milk, chia seeds and a dash of honey

Course Breakfast
Keyword overnight oats
Prep Time 10 minutes
Servings 1 serving
Calories 329 kcal
Author Natalie Rizzo, MS, RD


  • 2 Lipton Pure Green Tea Bags
  • 4 ounces boiling water
  • 1/2 cup old fashioned oats
  • 4 ounces milk dairy, nut or soy
  • 1 teaspoon honey
  • 1/2 tablespoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 citrus fruit, chopped clementine, orange or blood orange

Optional Toppings

  • 1 tablespoon coconut flakes
  • honey drizzle


  1. Place the Lipton Green tea bags in a mason jar. Pour the hot water on top and let steep for at least 10 minutes.
  2. Add the oats, milk, honey, chia seeds, vanilla extract and citrus fruit to the jar and mix well with a spoon.

  3. Seal the mason jar and refrigerate overnight.

  4. When ready to eat, add optional toppings and enjoy cold.

Nutrition Facts
Green Tea Overnight Oats
Amount Per Serving
Calories 329 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 6mg2%
Sodium 62mg3%
Potassium 390mg11%
Carbohydrates 47g16%
Fiber 10g42%
Sugar 13g14%
Protein 12g24%
Vitamin A 222IU4%
Calcium 276mg28%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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