Overnight Oats

There are several types of oats, depending on how they’re processed. Overnight oats are typically made with rolled oats or old-fashioned oats, not quick oats that absorb water quickly. These oats are steamed, rolled, and flattened into flakes. The flakes dry out and become shelf-stable, so they can last in your pantry for quite a bit of time.

What you add to the oats can boost the nutrition of the meal as well. Fruit is a great option to add flavor and nutrients. You can add the fruit of your choice that’s fresh, canned, or frozen.

Oats contain more protein than many grains. But you can add even more protein to them by stirring in protein powder or adding chia seeds. 

Overnight oats can be healthy, especially based on how you prepare them. Nutritious ingredients like nuts, fruits, or seeds will improve the nutritional content. But adding certain toppings can drive up the sugar content. Too much sugar isn’t good for you and can make your oats less healthy.

When you swap between fruits and other healthful ingredients, that can diversify the vitamins, minerals, and other nutrients in your diet.

How to Make Overnight Oats

To make overnight oats, start with oats and the liquid of your choice, ideally some type of milk. 

Put the oats in a microwave-safe bowl with a cover if you intend to heat them up. Mason jars also work well if you want to make a few small batches or different recipes for overnight oats.

You can put the liquid and oats in the fridge like that, or mix in fruit and other ingredients (like spices) and then set the mixture in the fridge. You can also add fruit and other toppings the next morning. But if you use chia seeds, they need to soak in the liquid overnight or they’ll be hard.

The next day, you can eat the overnight oats cold or heat them in a microwave for 1 minute.

Generally, you can leave overnight oats in the fridge for a few days depending on the ingredients you use and their expiration dates.

Overnight oats with yogurt

In addition to the milk, you can stir yogurt into your overnight oats. Some people just use a teaspoon or two of yogurt, while others may opt for more. This can add more protein to the meal.

Vegan overnight oats

You can substitute a plant-based milk like almond milk or oat milk in place of traditional milk to make sure your oats are vegan. Add other vegan ingredients and enjoy a delicious meal free of animal products.

Overnight oats with chia seeds

Chia seeds are a good addition to overnight oats. They contain fiber, protein, omega-3 fatty acids, and antioxidants, as well as and other vitamins and minerals like magnesium, calcium, and phosphorus to support optimal health. In fact, 2.5 tablespoons of chia seeds includes 5 grams of protein, 10 grams of fiber, and 9 grams of fat — 8 grams of that are heart-healthy fats. Remember, the chia seeds will be hard unless they stay in the liquid overnight, so mix them in before putting your oats into the fridge to sit.

Overnight Oats Recipes

With overnight oats, the options are endless. You can likely find a recipe that suits your taste. Try other mixtures of flavors and ingredients to come up with a recipe you like.

Peanut butter overnight oats

Ingredients:

• 1/3 cup old-fashioned oats
• 1/3 cup skim milk (or milk of your choice)
• 1/4 cup fat-free plain Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon peanut butter

Instructions:

Mix the oats, milk, yogurt, and chia seeds in a bowl or a Mason jar. Put the cover on the jar and leave it in the refrigerator for at least 2 hours or overnight. Add a jelly twist by putting strawberries or raspberries on top of the oatmeal before serving. If you don’t have peanut butter, you can opt for a peanut butter protein powder.

Overnight pumpkin oats

Ingredients:

• 1/3 cup old-fashioned or quick-cooking oats
• 1/3 cup pumpkin puree
• 1/3 cup nonfat milk
• 1/2 teaspoon cinnamon
• 2 teaspoon packed brown sugar

Instructions:

Put all of the ingredients into a small container and stir until they’re combined completely. Seal the container tightly with a lid. Place in the refrigerator overnight, and serve in the morning.

Overnight oats with protein powder

Ingredients:

• 2 tablespoons chia seeds
• 2 tablespoons rolled oats (not steel cut)
• 1 tablespoon hemp seeds (optional)
• 3/4 cup liquid of choice such as almond milk or milk
• 1 teaspoon optional flavorings (cinnamon, ginger, turmeric, cardamom, cocoa powder, bee pollen, vanilla extract)
• 1/2 cup fruit of choice (sliced banana, blueberries, blackberries, raspberries, diced mango, diced pineapple, sliced kiwi, diced apple, diced pear, diced peach, pitted cherries, etc.)
• 2 tablespoons toppings of choice (peanut butter, almond butter, Greek yogurt, chopped walnuts, cacao nibs, chopped almonds, goji berries, raisins, unsweetened dried cranberries, dates, shredded unsweetened coconut)
• 1 serving protein powder

Blueberry overnight oats

Ingredients:

• 1/2 cup low-fat milk (or less for thicker oatmeal)
• 1/4 cup Greek yogurt, fat-free
• 2 teaspoons honey
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla extract
• 1/2 cup uncooked rolled oats
• 1/4 cup raspberries, frozen

Instructions:

Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a bowl or a jar with a lid. Fold in oats and raspberries. Cover and refrigerate overnight.

Banana overnight oats

Ingredients:

• 1/3 cup old-fashioned oats
• 1/3 cup skim milk
• 1/4 cup fat-free vanilla Greek yogurt
• 1 tablespoon chia seeds
• 1/4 cup sliced bananas
• 1 tablespoon chopped walnuts
• 1/4 teaspoon cinnamon

Instructions:

Mix all ingredients in a bowl or a Mason jar. Cover and refrigerate for at least 2 hours or overnight. 

Takeaways

Overnight oats can be a nutritious meal or snack that can be eaten hot or cold and taken on the go. They’re easy to prepare, and there are many flavors and ingredients you can include to customize the recipe.

Overnight Oats FAQs

Are overnight oats actually healthy?

Overnight oats can be a healthy meal depending on the ingredients you use. Almost all oats are whole grain, which is high in fiber. You can also add protein, fruit, nuts, and seeds to boost the nutrition content.

What’s the rule for overnight oats?

Generally, you leave oats soaked in milk overnight and add other ingredients in to customize the flavor you want. Eating them the next morning or when all ingredients are guaranteed to be fresh is important.

What not to add in overnight oats?

Overnight oats can be soaked in water, but most recipes feature some form of milk. If your goal is to keep the sugar content low, try not to add too many sugary toppings.

What kind of oats are used for overnight oats?

Use old-fashioned or rolled oats and not steel-cut oats. Don’t use quick oats, which are thinner pieces that absorb water more quickly — those could become too mushy if they soak overnight.

Is eating oats at night good for weight loss?

Some research indicates that foods rich in beta-glucan, a type of fiber found in oats, can reduce body weight and ease hunger.

Why put chia seeds in overnight oats?

Chia seeds add some texture to overnight oats, but they also are loaded with nutrients. They have a lot of omega-3 fatty acids, which are good for heart health and can reduce triglyceride levels (if those are too high, it puts you at risk for cardiovascular events like stroke). They’re also high in fiber, which can improve heart health, lower cholesterol levels, help with gut health, and help you feel fuller longer. 

Do you eat overnight oats cold?

You can eat the oats cold if you prefer them that way, or you can heat them up.

What to use instead of chia seeds in overnight oats?

If you don't want to use chia seeds, you don’t have to — just leave them out. You can also add flax seeds if you’re looking for another nutritious seed and some texture similar to chia seeds.