What are Overnight Oats?
Overnight oats is no-cook oatmeal that has been soaked in liquid such as milk. Instead of having to cook your oats, you can actually eat them raw by soaking them in milk or water for at least 2 hours or overnight.
After a few hours of soaking, the texture of the oats will become soft and chewy and will be quite similar to classic oatmeal.
You can eat overnight oats cold or hot, whichever you prefer.
OTHER COMMON INGREDIENTS
- Milk: milk is our preferred liquid to make overnight oats and very essential. You can use any kind of milk you want such as cows milk, almond milk , coconut milk, oat milk, etc.
- Chia seeds: Chia seeds are not only a great source of antioxidants, fiber, and omega-3’s, but they help thicken your overnight oats and make them extremely creamy and satisfying.
- Greek yogurt: Greek yogurt is such an amazing, tangy add-in for overnight oats that really enhances the flavor and makes them extra creamy. Oh, and it’s a great post of extra protein.
- Vanilla extract: You can’t go wrong with vanilla. We almost always add a teaspoon of vanilla extract to all overnight oatmeal recipes!
- Honey or maple syrup: All natural sweeteners are key when it comes to overnight oats. Ditch the table sugar or brown sugar for something more natural like honey or maple syrup.
- Fresh/Dried Fruit: In many of our recipes you’ll find the oats flavored with fresh and dried fruit. Try blueberry, banana, or lemon!
BASE OVERNIGHT OATS INGREDIENTS
To make overnight oats, you will need rolled oats and milk. I always add chia seeds, yogurt, and a smidge of maple syrup to my base recipe to make them more creamy and tasty.
- Rolled oats: Make sure to use old fashioned rolled oats for the best texture. And remember to look for certified gluten-free oats if you’re gluten-sensitive or celiac.
- Milk: You can use dairy or dairy-free milk (like almond milk, oat milk, or cashew milk), and yes, even water works. It just depends how creamy you’d like it.
- Yogurt: A simple Greek yogurt or dairy-free yogurt makes provides extra creaminess, protein, and that perfect touch of tangy flavor.
- Chia Seeds: These magical little seeds will gel up in the oats to make it creamy and thick. Plus, they’re loaded with health benefits and give a nutrient boost.
- Maple Syrup: Natural sweeteners like maple syrup or honey blend in beautifully. You can always add as little or as much as you’d like.
HEALTH BENEFITS OF OVERNIGHT OATS
If you're looking for a healthy breakfast option, overnight oats are a great choice. They're high in resistant starches and prebiotics, which are good for your gut health. Overnight oats are also quick and easy to make.
- It’s a nutritional powerhouse! Aside from being rich in fiber, protein, and antioxidants, oats contain a wide range of vitamins and minerals that promote a happy and healthy gut.
- Have digestion problems? No problem. Soaking your oats overnight helps to break the starches down and reduce phytic acid. That means it’s easier to digest and to absorb the oats’ nutrients more efficiently. Perfect for those of us with gluten sensitivities!
- Contains a higher dose of resistant starch. Resistant starch is a natural carb that helps with things like digestion, weight loss, and increasing feelings of fullness. Luckily, cooled starchy foods (like overnight oats) have a higher amount of resistant starch compared to cooked ones.
- Time and money savers. Oats are one of the best ingredients when you’re looking to eat healthy on a budget. Best of all, prepping overnight oats takes less than 5 minutes!
HOW TO MAKE EASY OVERNIGHT OATS
To make one serving of overnight oats, simply place the desired amount of oats in a jar, add your favorite toppings, and fill the jar with milk. Then, screw on the lid and place the jar in the fridge overnight. In the morning, the oats will be softened and ready to eat!
- Stir it all together. In a small jar, stir together the oats, milk, yogurt, chia seeds, and maple syrup.
- It’s soaking time. Place the jar in the fridge to let the oats soak for at least 2 hours, though overnight is best.
- Add toppings and serve. The next morning, add your favorite toppings and enjoy! Alternatively, you can scoop the oats out into a bowl and add toppings from there.
To make more of this recipe, simply multiply the ingredients by 2, 3, or 4.
- Stir together. In a large mixing bowl, stir together the oats, milk, yogurt, chia seeds, and maple syrup.
- Cover and soak. Cover the bowl with a lid or plastic wrap and let it soak overnight in the fridge.
- Serve individually. Scoop out a portion (1-cup) from the bowl into a serving glass or bowl. Then add your favorite toppings!
BEST Overnight Oats Recipe (+ 8 Overnight Oats Recipes)
If you're looking for an easy and delicious recipe for overnight oats, this tutorial will show you how to make them.
INGREDIENTS
- 1 cup rolled oats
- 1 tablespoon chia seeds
- ½ cup nonfat Greek yogurt*
- 1 cup milk of choice (I used unsweetened almond milk)
- 1 teaspoon vanilla extract
- 1–2 tablespoon sweetener of choice (honey or maple syrup)
INSTRUCTIONS
- Place all ingredients into a large glass container and mix until combined.
- Cover and place into the refrigerator for at least 2 hours or overnight.
- Eat with your favorite toppings including nut butter and berries.
NUTRITION FACTS
The serving size for this food is 1/2, it has 270 calories, 11 grams of sugar, 6 grams of fat, 44 grams of carbohydrates, 7 grams of fiber, and 12 grams of protein.
8 Healthy Overnight Oats Recipes
- Maple French Toast Overnight Oats
- Peanut Butter and Jelly Overnight Oats
- Moose Tracks Overnight Oats
- Neapolitan Overnight Oats
- Coconut Latte Overnight Oats
- Chocolate Covered Strawberry Overnight Oats
- Peanut Butter Chocolate Chip Cookie Dough Overnight Oats
- Vanilla Strawberry Overnight Oats
WAYS TO MAKE OVERNIGHT OATS EXCITING
Now it's time to add toppings and mix-ins! You can use whatever you want, there's no right or wrong way to make overnight oats. Be creative! If you need some inspiration, here are some of my favorite flavor combinations.
- Fresh fruit: Make the most of seasonal fruits, including blueberries, raspberries, strawberries, bananas, peaches, pears, and apples. You can also blend them into a puree or make a chia seed jam to stir in.
- Dried fruit: Raisins, cranberries, goji berries, and chopped dates lend a chewy texture and fruity flavors.
- Nuts and Seeds: Sliced almonds, chopped pecans or walnuts, hemp seeds, sunflower seeds, pepitas, and toasted sesame seeds add a subtle crunchy texture.
- Extra Flavor: Sprinkle on coconut flakes or cacao nibs. They’ll taste amazing with banana, strawberry, or tropical flavors.
- Spices: Stir in cinnamon, nutmeg, turmeric, cardamom, or ginger to spice things up a bit!
- Yogurt: Mix in any type of yogurt for extra creaminess. Plus, it’ll add extra protein and a probiotic boost.
- Nut Butter: Choose your favorite nut butter (I always love almond butter), and stir it in or drizzle it on top. It too will provide a protein boost.
- Protein Powder: Still want an even bigger protein boost? Feel free to add protein powder or collagen powder.
HOW TO STORE AND MEAL PREP
Overnight oats will save you time whether you're making one serving or enough for five days worth of breakfast.
- To Store: Overnight oats will keep for up to 4 days in the fridge. If you have fruit toppings or fruit mix-ins, I recommend no more than 3 days, as the fruit is likely to go bad first.
- For Freezing: Yes, you can freeze overnight oats! Similar to my meal prep chia pudding, overnight oats will stay good for several months in the freezer.
THE BEST JARS TO USE
Although it might look like it in pictures, you don't want to fill your jar so full that it's difficult to mix everything together without making a mess. I recommend using a 16-ounce jar if you plan to add toppings, and a 12-ounce jar if you're just making the base recipe with a small amount of mix-ins.
- Mason Jars: Traditional mason jars are perfect for overnights oats. The pint-sized jars are 16-ounces, and the screw top lid is secure and super easy. You can also get 16-ounce wide mouth jars if you prefer.
- Weck Jars: While I normally love Weck Jars for so many things (like chia pudding), if you plan to “grab and go” with your overnight oats, you might lose the clips. But if you’re careful, the 1/4 liter mold jar is the perfect size for the base recipe at 12.5-ounces.
MORE EASY, MAKE-AHEAD BREAKFAST IDEAS
If you want to switch things up from eating overnight oats every day, try making one of these easy and delicious recipes! They're perfect for meal prepping.
- Loaded Breakfast Casserole: Bake, slice into squares, and store in the fridge or freezer.
- Chia Seed Pudding: Did you know you can also freeze chia pudding?
- Breakfast Egg Muffins: These bites are customizable and can be stored in the fridge or freezer.
- Sweet Potato Toast: Prep slices for the week for a veggie-heavy breakfast! It will keep in the fridge for 5 days.
- Paleo Pancakes: And when you’re feeling for good ol’ pancakes, these ones store well in the fridge and freezer!
Overnight Oats FAQ
We are always asked questions about overnight oats, so we have provided all the information you need below!
If you prefer warm oats, you can always heat them up. Overnight oats are meant to be eaten cold, but they become soft and easy to digest overnight, making them delicious eaten cold!
I like to eat my overnight oats with more of a chewy consistency, but you can always add more milk to thin things out.
This is how much milk you should use for rolled oats.
Overnight oats will last in the fridge for 3-5 days.
Overnight oatmeal is a good choice for breakfast because it contains whole grains and fiber.
If you don't want to use milk, you can use any kind of dairy-free milk or water.
Whole oats are a good food to eat when trying to lose weight. They contain a lot of fiber, which helps regulate digestion and makes you feel fuller for longer periods of time.
It only takes about 5 minutes to prepare overnight oats, and then they have to soak for about 2 hours before you can eat them. We recommend preparing your overnight oats before you go to bed, so that you can wake up to a already-made breakfast!
You can use quick-cooking oats instead of rolled oats.
If you haven't tried steel cut oats before, you're in for a treat. They have a delicious, chewy texture, and are perfect for a hot breakfast on a winter morning. Here's a quick and easy recipe for steel cut oats that you can make ahead of time, so you can enjoy a hot, hearty breakfast without all the work.
