MUSH Overnight Oatmeal: A Dietitians Review
If you have been on the hunt for a grab and go breakfast option then MUSH Overnight Oatmeal may have caught your eye. Portioned into convenient, ready-to-eat oatmeal cups, MUSH is making it easy to be consistent with breakfast but is MUSH the best option for you? Here is a dietitians review of MUSH Overnight Oatmeal and whether or not you should add to cart!
From packaged hardboiled eggs to grab and go yogurts, the market for convenient breakfast options continues to grow and one product that I continue to get asked about in the oatmeal space are MUSH Overnight Oatmeal cups. Are they the product for you?
Hey, I’m Lauren, I’m an oatmeal (and breakfast) loving dietitian and today we are going to be reviewing the MUSH Overnight Oats. We will discuss MUSH nutrition, how MUSH stacks up against competitors, and some pros and cons to consider when purchasing MUSH.
While MUSH now offers a variety of products like MUSH protein bars and oatmeal smoothies, we will be focusing specifically on their overnight oat and protein overnight oat cups to see if they are the breakfast you should be reaching for in the morning!
What are MUSH Overnight Oats?
MUSH is one of a few ready-to-eat overnight oatmeal brands that you can find in the refrigerated section of your grocery store. As mentioned, MUSH now offers other products but the company started their journey in the prepared overnight oatmeal space.
MUSH overnight oat cups are plant based and dairy free featuring ingredients like rolled oats, almond milk, dates, and others depending on the flavor you purchase. MUSH is designed to make breakfast (or snack time) nutritious, convenient, and portable!
Mush Overnight Oats Nutrition:
1) Nutrients in MUSH:
If you walk through the grocery store now-a-days, MUSH is just one of a few overnight oatmeal brands that you can choose from with other popular brands including Brekki Overnight Oats (another refrigerated option) and Oats Overnight (a shelf stable option).
Each brand offers a variety of flavors that have slightly different macros and ingredients so I chose a similar flavor across the brands to compare the nutrition of MUSH Overnight oats, MUSH protein overnight oats, Brekki overnight oats, and Oats Overnight:
A few things to note about MUSH overnight oats nutrition is that they:
Average 5-8 grams of protein per original oatmeal cup while the protein overnight oatmeal cups have around 15 grams of protein coming from peanuts and peanut butter.
Range from 200 to 300 calories per cup with the high protein cups closer to 300 calories due to the extra protein content.
Are the lowest in added sugar with almost every cup having 0 grams of added sugar (very impressive!)
Are the lowest in protein on average when compared to competitors.
Have the shortest ingredients list… though ingredients in the other brands include chia seeds and flax seeds.
2) MUSH Oatmeal Ingredients:
Now that we have compared some of the nutritional differences between MUSH overnight oats and other ready to eat oatmeal companies, let’s take a look at some of the ingredients that are consistently featured in MUSH oatmeal:
Rolled Oats: High in fiber, specifically beta-glucan, oats like rolled oats are a fantastic grain to include at breakfast that can lower cholesterol and promote heart health.
Almond Milk or Coconut Milk: This keeps MUSH dairy free and a vegan friendly breakfast option.
Dates: Featured in almost every MUSH cup, dates are one source of natural sweetness used in these prepared oatmeal cups.
Spices and flavors: Cinnamon, sea salt, and vanilla extract can be found in a few cups.
Fruit extracts and concentrates: Dried apples, medjool dates, and dried strawberry fruits and concentrates can be found in a few of the flavors
Nuts*: Peanuts and peanut butter can be found in some of the high protein MUSH oatmeal cups and should be noted for those with an allergy.
A few things to note about the ingredients in MUSH overnight oat cups:
They contain simple ingredients and no preservatives.
There is no protein powder and the protein content comes from the milk alternative, the oats, and both peanut butter or peanuts in the higher protein brands. I did try one of the protein MUSH cups and I did not find any peanut chunks in mine so I’m assuming the peanuts are powdered?
Naturally sweetened with dates and maple syrup.
All of the high protein MUSH cups contain peanuts and peanut butter and would not be a good option for those with a peanut allergy.
MUSH Overnight Oatmeal vs Brekki vs Oats Overnight:
I broke down the nutritional differences between MUSH and a few leading competitors in the section above (only looking at one flavor of course), but wanted to also include a section that compares a few key takeaways that I noticed between these popular overnight oatmeal brands:
Similarities:
Convenience: Both cups are refrigerated and in ready-to-eat containers. All you need is the spoon!
Allergen/Dietary preference: Both are MUSH and Brekki are dairy free and made with milk alternatives like almond milk or oat milk. Both are also gluten free.
Price: MUSH is priced similarly to Brekki but their website offers an option to subscribe which could make it more affordable. As with most things, both of these brands ARE more expensive than making your own overnight oatmeal cups at home.
Nutrition: Similar in calorie and protein content with calories and protein in Mush ranging from 200-300 calories and 4-15 grams of protein per cup. Generally speaking, the standard MUSH cups did tend to have a lower protein content than the Brekki Overnight Oat cups.
Fiber: Both are good sources of fiber containing at least 4 grams per cup. With extra ingredients like chia seeds and flax seeds, the Brekki oatmeal cups do tend to have about around 1 gram of fiber extra per cup… but this varies by flavor.
Flavor options: At this time, Brekki and MUSH both offer a similar number of flavors for you to choose from.
Differences:
Sweeteners: The MUSH cups have been naturally sweetened with dates, maple syrup, or fruit instead of coconut dextrose or cane sugar that can be found in the ingredients of Brekki.
Protein: The traditional cups are both similar to one another in protein content but MUSH offers a protein line which is higher in protein while Brekki does not currently have a higher protein cup.
Ingredients panel: MUSH products have a shorter ingredients list (granted, some of the ingredients that are found in the Brekki cups like chia seeds and flax seeds are nutrient dense and I would like to see them included on the MUSH ingredients panel.)
Added sugar: MUSH is the clear winner here with almost all of their oatmeal cups having 0 grams of added sugar. In fact, the highest amount of added sugar the MUSH overnight oat cups has was 2 grams… significantly lower than most competitors.
Texture: This is personal opinion but I have tried both of these brands so I will share my thoughts. Though both are “spoon thick,” I thought the Brekki cups were much creamier and the liquid didn’t separate as much as the MUSH cups that I have had.
Want to see another overnight oatmeal deep dive? Check out my Brekki Overnight Oat Review!
MUSH compared to Oats Overnight:
Similarities:
Allergen/Dietary Preference: Both have vegan friendly options and are gluten free. While Oats Overnight features many allergen friendly flavors, this brand also has dairy containing flavors as well.
Slightly higher protein options: While the regular MUSH cups are the lowest in protein of all three of these brands, MUSH does offer a few flavors in their protein line that has a higher protein content more similar to that of Oats Overnight… but still lower.
Differences:
Shelf stability: Oats Overnight is a shelf stable option that you pour your preferred liquid into where as MUSH overnight oatmeal cups are pre-mixed, refrigerated, and ready to eat. The Oats Overnight brand does allow for more customization and travel convenience.
Flavor options: Oats Overnight has significantly more flavor options than both MUSH and Brekki which can appeal to different dietary needs or preferences.
Nutrition: Oats Overnight calories are slightly higher in calorie, generally closer to 300 calories per serving, but is also much higher in protein with some products containing over 20 grams. The protein source is mainly coming from a protein powder mixture.
Availability: Because it is on the shelf, Oats Overnight is more readily available at a variety of stores including Walmart and Amazon.
Texture: MUSH is a spoon ready product with a much thicker texture. In contrast, Oats Overnight has an almost drinkable texture and is offered in portable bottles.
Ingredients: Oats Overnight also has a longer ingredients list, including protein powder, where as MUSH cups have around 6 ingredients or less.
Price: Oats overnight does tend to be slightly more expensive but both brands do offer subscription offers on their website which could bring down the cost.
So which one should you buy? Honestly, this is going to be personal preference and really comes down to what you want to get out of your breakfast. Here are a few things to consider:
If your main goal is to minimize added sugar in your diet, the MUSH cups mostly had no added sugar which is much lower than both the competitor brands.
If you simply want the shortest number of ingredients, MUSH Overnight oat cups win. However, I personally love some of the ingredients in Brekki and Oats Overnight which include flax seeds and chia seeds… so a shorter ingredients list isn’t always better or more nutritious.
If you want spoon thick products that is more in line with the traditional texture of overnight oatmeal, then I would go for either Brekki overnight oat cups or the MUSH overnight oat cups which can be found in the refrigerated section.
If you are looking for the best option for kids, I would recommend MUSH first then Brekki. MUSH has the lowest added sugar and also a protein content that is more appropriate for kids but Brekki is also a good option. With the protein powder, I would not recommend Oats Overnight for kids.
If you want a thinner textured product that is drinkable and portable then I would recommend trying Oats Overnight. You also have the option to add your own milk preference, which is a plus.
If your goal is to eat more protein at breakfast then Oats Overnight is the highest protein option and the one that I would recommend.
Overall, these three overnight oatmeal companies are great and it really depends on what you want out of your oatmeal cup… higher protein, lower added sugar, shorter ingredients, etc. Remember that you can always pair these oat cups with other foods, like eggs or fruit, to balance out the macronutrients!
So… is MUSH Overnight Oatmeal healthy?
The real question to answer here is, “is oatmeal healthy?” because oats are the base of all of these ready to eat overnight oat companies, like MUSH, and tend to get mixed reviews as far as their health benefits go.
From a registered dietitians perspective, oatmeal is a fantastic (and science backed) way to fuel your body and jumpstart your day. I recommend including oats in your diet because they:
Are whole grain and rich in fiber: Most people are falling short on health promoting whole grain and fiber consumption so adding oats to your diet through oatmeal, baked oat bars, or even blending them into a smoothie is a great way to boost your intake of both of these!
Can help you manage weight and appetite: Oats are high in fiber which slows down digestion and keeps you fuller for longer (bonus points if you pair it with protein). This can ultimately help people consume fewer calories throughout the day, feel less hungry, and manage weight easier.
Can lower cholesterol and protect heart health: Thought to be associated with the specific type of fiber that oats contain, beta glucan, regular consumption of whole oats (the less refined, the better) has been shown to lower LDL-cholesterol, triglycerides, and total cholesterol.
Can promote gut health: Oats are rich in prebiotic fiber which research has shown can help promote a healthy gut microbiome and keep your gut bacteria happy. Beyond that, beta glucan and supported gut health can also strengthen your immune system as well.
Beyond it’s evidence based health benefits, oatmeal can also be served in a variety of ways and acts as the perfect vehicle for you to include other nutritious foods like fresh berries, chia seeds, nuts, milk, and yogurt in your diet regularly. If you want oat inspiration, check out some of my popular recipes:
The Pros of MUSH:
Convenient and portable: While these do have to be refrigerated, MUSH overnight oat cups are truly grab and go because they are pre-mixed and sold in individual portions. All you need is a spoon!
Simple ingredients: Of the included ready-to-eat oatmeal cups, MUSH has the shortest ingredients list which could appeal to many people.
Note that some of the ingredients included in other oatmeal cups are nutritious foods like chia seeds and flax seeds… sometimes a longer ingredient list is not always a bad thing.
No protein powder: If you want to get your protein content from natural food source, the protein source in MUSH overnight oat cups comes from the milk, oats, and sometimes peanuts.
No added sugar: This to me is the biggest selling point of MUSH and very impressive for an oatmeal company! They have one cup that has 2 grams of added sugar (still very low) but the rest of them are all 0 grams of added sugar.
Calorie content: I have this written in both the pro’s and the con’s list because it could go either way. If you are looking to lower your calorie intake this year, these MUSH cups come in under 300 calories on their own which I would consider low for a meal.
Whole grains: MUSH cups are made with whole grains and can be an easy way for people to increase both their fiber and whole grain intake!
Potential Cons of MUSH:
Low protein content for a meal: Each MUSH cup averages between 5-15 grams of protein and I recommend having 20+ grams of protein per meal.
If you want to use MUSH cups in a meal, I would recommend pairing them with a protein containing food like a hardboiled egg to get the protein content up over the 20 gram mark.
Cost: While comparable to other ready to eat oatmeal cups, of course the cost of buying MUSH is going to be much higher than buying a large container of overnight oats and making your own ready to eat overnight oatmeal. If you need recipes, I have tons for you to try on the blog!
Calorie content: I included this as a consideration on both the pro’s and con’s list because calorie needs at meals vary per individual.
Each MUSH cup averages between 200-300 calories which could be appropriate for some but would not be very satisfying or filling for many others. (more appropriate for a snack).
Some contain peanuts: This is worth noting for anyone who has a peanut allergy. Peanuts are the protein source in the higher protein cups so I would not recommend these for you if you are allergic.
Cooking more at home can feel intimidating. If your goal after reading this review is to start eating breakfast more often OR to start including more oatmeal in your diet then you should check out my Guide to Overnight Oats which gives 10 balanced overnight oatmeal recipes!
The takeaway:
As a registered dietitian, I’m constantly looking for ways to encourage people to 1) eat breakfast 2) eat more fiber and 3) do both of these things consistently. While you can certainly make overnight oats at home (and for a lot cheaper), MUSH Overnight Oats are a convenient option I would recommend!
What I like about the MUSH Oatmeal cups are their simple and nutritious ingredients, the fact that they have no added sugar, their convenient packaging, and that they offer many allergen friendly options for those with dietary restrictions or preferences. The protein content also makes them kid friendly!
What I would change about the MUSH oatmeal cups, or think about adding if an adult were to eat MUSH for breakfast, is to increase the protein content to create a more filling meal. Also note that the protein source in MUSH protein cups is peanuts and peanut butter… allergen alert!
Overall, MUSH cups have this dietitians stamp of approval as a convenient and nutritious breakfast option. Pair them with a meal prepped hard-boiled egg and some freshly washed berries and you have a satisfying breakfast that will keep you full all morning long!
Liked this review? Check out some of my other deep dives:
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Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!