Alissa Marie Wellness

Carrot Cake Overnight Oats

These carrot cake overnight oats taste like dessert but are balanced enough for breakfast or a high-protein snack.

Made with oats, chia seeds, grated carrot and protein powder, this recipe supports digestion, steady energy and satiety. The white chocolate yogurt “icing” adds a creamy layer that gives it that carrot cake feel without excess sugar.

It’s easy to prep ahead and perfect when you want something sweet without overdoing it.

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Prep Time 10 minutes mins

Chill Time (overnight) at least 3hrs 3 hours hrs 10 minutes mins

Servings: 2

Course: Breakfast

Calories: 384

Ingredients Method Notes

Ingredients

  

Oat Base

• 1 cup rolled oats
• 2 tbsp chia seeds
• 1 cup unsweetened almond milk
• 2 tbsp maple syrup
• 2 scoops vanilla protein powder I used Naked Nutrition Vanilla Naked Whey Iso
• 2/3 cup finely grated carrot
• 1 tsp cinnamon
• pinch nutmeg
• 1 tsp vanilla extract
• pinch salt
• 1/4 –1/3 cup plain Greek yogurt FAGE 0%

White Chocolate “Icing”

• 2/3 cup plain Greek yogurt
• 2-3 tsp white chocolate pudding mix Simply Desserts (adjust to your liking
• 1-2 tsp maple syrup optional

Toppings

• crushed walnuts or pecans
• cinnamon dust

Method

 

Make the Oats

1. Add oats, chia seeds, almond milk, maple syrup, grated carrot, cinnamon, nutmeg, vanilla and salt to a bowl or jar.
2. Stir to combine.
3. Add protein powder last and mix well.
4. Let sit for 5–10 minutes, then stir again to help thicken evenly.
5. Cover and refrigerate overnight or at least 4 hours.

Make the White Chocolate Icing

1. In a bowl, mix Greek yogurt with white chocolate pudding mix.
2. Add maple syrup if you want it sweeter.
3. Stir until smooth and spreadable.

Assemble

1. Spread the white chocolate yogurt layer over the oats before chilling or add before serving.
2. Top with crushed nuts, cinnamon and a light drizzle of maple syrup.
3. Serve cold.

Notes

Cooking Notes

• Stirring after 5–10 minutes is key for a thick, creamy texture instead of watery oats.

• Finely grating the carrot helps it blend into the oats and keeps the texture smooth.

• If oats are too thick after chilling, add a splash of almond milk and stir.

• If you add the yogurt topping before chilling, it is more difficult to spread, but how I prefer to do it.

Estimated Macros  (can change based on specific products that you use)

Nutrient	Amount
Calories	384
Protein	30g
Carbohydrates	50g
Fat	7g
Fiber	8g

For the protein in this recipe, I use Naked Nutrition Naked Whey ISO (vanilla). It’s made with minimal ingredients and blends really smoothly into oats without that thick or chalky texture you get from a lot of protein powders. Keeping ingredients simple like this can be easier on digestion, especially if you’re already focusing on gut health. It also lets the cinnamon, carrot and white chocolate flavors come through instead of being overpowered by the protein. Use code ALISSA15 to save on your orders.

For the white chocolate “icing,” I use Simply Desserts sugar-free pudding mix. It gives that creamy, dessert-like flavor without loading the recipe with added sugar or artificial dyes. Compared to traditional pudding mixes, it’s a cleaner option and doesn’t spike blood sugar the same way, which helps keep energy more stable. Use code ALISSA10 online if you would like to try this at a discount.

Both of these are simple swaps that make a big difference if you’re trying to keep recipes higher protein, lower sugar and more gut-friendly without sacrificing taste.

Gut Health Notes

Oats and chia seeds provide soluble fiber that supports digestion and gut microbiome diversity.

Carrots contain fiber and antioxidants that support overall gut and metabolic health.

Greek yogurt adds protein and beneficial bacteria to support digestion.

Balancing protein, fiber and carbohydrates helps support blood sugar stability and sustained energy.