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pineapple overnight oats

Pineapple Overnight Oats (No Sugar, Gluten Free)

Summer Yule
How to sweeten overnight oats without sugar? Try my pineapple overnight oats recipe! Take your taste buds on a trip to Hawaii with these overnight oats with fresh pineapple and macadamia nuts.
5 from 1 vote
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 505 kcal


  • 5.3 ounces Greek yogurt, non-fat (150 grams; plain, unsweetened)
  • ¼ cup milk, 2%
  • cup rolled oatmeal, dry (can also use dry quick oats)
  • 1 teaspoon fresh grated ginger
  • ½ teaspoon dried ginger
  • 1 cup fresh chopped pineapple
  • ¼ cup macadamia nuts, chopped


  • Peel, core, and chop your pineapple. Grate the fresh ginger root and chop the macadamia nuts. 
  • In a medium-sized mixing bowl, combine the yogurt, milk, oatmeal, and two types of ginger.
  • Put half of the oat mixture into a pint jar.
  • Top with half of the chopped pineapple.
  • Layer the rest of the oat mixture on top of the pineapple.
  • Add the rest of the pineapple to the jar and top with macadamia nuts.
  • Cover the jar and refrigerate overnight. Enjoy a grab-and-go breakfast the next morning!


This is a level 2 recipe (transition or weight maintenance). I’ve seen people complain that oatmeal isn’t very good for weight loss because it’s not very filling. I agree that the way most enjoy oatmeal (from those instant oatmeal packets loaded with added sugar and minimal protein) isn’t filling at all. 
However, IMVHO skipping the added sugar and adding protein-packed yogurt to a small portion of oatmeal makes this grain much more filling. This nutrient-rich pineapple overnight oats recipe easily carries me through until lunchtime. Try it and see if it changes your opinion on oatmeal. 
If you need a lower calorie recipe, lighten things up by using skim milk in place of the 2% milk. The amount of nuts can also be cut in half. 
Add more energy density (i.e., more calories) to this recipe by substituting whole milk and whole milk yogurt. You may use a sweetened vanilla yogurt instead of the plain yogurt here if you prefer things sweeter, but that will add additional calories and added sugar.  
Consider reduced sugar or low sugar varieties of yogurt if you want to cut back without completely eliminating the sugar. Reducing the added sugar in your diet is a great strategy that may help your taste buds adjust to foods without excessive sugar. 
Want to make this recipe sweeter without sugar added (or additional calories)? Try stirring two pinches of stevia into the oat mixture before putting it in the jar. It’s a nice alternative to using brown sugar, maple syrup, or honey. 
Nutrition information is for one serving of the recipe. 


Calories: 505kcalCarbohydrates: 52.3gProtein: 22.3gFat: 24.5gSaturated Fat: 4.6gSodium: 189.7mgPotassium: 525.1mgFiber: 7gVitamin A: 7.2% DVVitamin C: 125.5% DVCalcium: 27.9% DVIron: 13.8% DV
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