Our Favorite Overnight Oats Recipe Will Simplify Your Mornings (2024)

Whether I'm making classic oatmeal or the ever-popular blended baked oats, versatile oats continue to be a favorite breakfast staple of mine. But, when busy mornings hit, nothing beats overnight oats. They’re an easy, no-bake version of the classic breakfast that only takes a few minutes to prepare. Prep them the night before, tuck them into your fridge to soak, and you’ll have a chilled, creamy, on-the-go breakfast waiting for you in the morning.

The best part? Because these are so fast, you can easily change them up with different flavors and toppings every time you make them. Read on for our tips to make your overnight oats turn out great every time, then have fun making them your own:

The perfect overnight oats ratio:
Our ideal overnight oats ratio is 1:1 of oats to milk, then half the amount of yogurt. So in this recipe, we use 1 c. of oats, 1 c. of milk, then 1/2 c. of plain Greek yogurt. This gives us the perfect Goldilocks consistency we're looking for: not-too-thick, and not-too-thin. Once you've got the ratio down, the possibilities are endless when it comes to getting creative with your milk, mix-ins and toppings.

How to make overnight oats:
—The oats. Old-fashioned rolled oats are the best choice for optimal texture here. Quick oats are already broken down and will turn out much soggier—not ideal for your breakfast! On the contrary, steel-cut oats take much longer to soften and even overnight won't break them down enough to enjoyably eat. Reserve your steel-cut oats for cooking in your Instant Pot instead.
—The milk. Use any type of milk you like, from 2% to non-dairy! I use oat milk most often, just to keep on theme. If you do go non-dairy, try and find an option that is made of as few ingredients as possible (for example, just oats and water with no added oil or gums), so it doesn’t interfere with the texture of your overnight oats.
—The chia seeds. When you soak chia seeds in liquid, they become gelatinous, which helps hold your overnight oats together without ever having to cook them. Additionally, chia seeds add nutrients and protein to your oats. Win-win!
—The yogurt. After testing with and without yogurt, I really preferred how the yogurt thickened the oats. Greek yogurt is my preference (can’t say no to the added protein), but regular yogurt can be used as well. Feel free to sub for non-dairy yogurt or leave it out entirely to keep your oats dairy-free.

Add-ins & toppings:
This is the fun part—once you’ve got your base down, you can feel free to add additional toppings and mix-ins. Some of my favorite toppings include peanut butter and raspberry jam for a PB&J vibe, classic banana and walnuts (à la banana bread), or even a little espresso powder stirred in for an extra pick-me-up, but get creative! Here are some guidelines:
—Don’t skimp on the seasonings. Cold foods like overnight oats need a little added oomph, so the honey and pinch of salt go a long way here. You can feel free to swap the sweetener for something else, but don’t skip them!
—Save some of your mix-ins for the morning. Anything that you want for crunch or texture—like fresh fruit or nuts—should be added into your overnight oats in the morning. Pull your oats from the fridge, give 'em a good stir, then go to town with your toppings.

Overnight oats variations:
Follow our guide above, and you can create any overnight oats combo you can dream of. If you're looking for some more specific inspo however, try our mango overnight oats, applesauce overnight oats, cinnamon roll overnight oats, or .

Storage.
Oats—without toppings—will keep in the fridge for around 5 days, making this a perfect make-ahead breakfast you can store in the fridge all week, then grab when you need it!

Made this recipe? Let us know how it went (and what toppings you used!) in the comments below.

Yields:
2 serving(s)
Prep Time:
5 mins
Total Time:
8 hrs
Cal/Serv:
332

Ingredients

  • 1 c.

    old-fashioned oats

  • 2 tsp.

    chia seeds

  • 1/4 tsp.

    ground cinnamon

  • Pinch of kosher salt

  • 1 c.

    dairy or non-dairy milk

  • 1/2 c.

    plain Greek yogurt

  • 1 tbsp.

    honey

  • Peanut butter, jam, chopped walnuts, fresh fruit, and/or cacao nibs, for topping (optional)

Directions

    1. Step1In a medium bowl or large glass container, combine oats, chia seeds, cinnamon, and salt. Add milk, yogurt, and honey and stir to combine. Cover and refrigerate overnight.
    2. Step2When ready to serve, stir oats and top with desired toppings.
    3. Step3Make Ahead: Oats (without toppings) can be made 5 days ahead. Keep refrigerated.

Our Favorite Overnight Oats Recipe Will Simplify Your Mornings (3)

Our Favorite Overnight Oats Recipe Will Simplify Your Mornings (5)

Our Favorite Overnight Oats Recipe Will Simplify Your Mornings (8)

Makinze Gore

Senior Food Editor

Makinze is currently senior food editor at Delish, where she develops recipes, creates, and hosts recipe videos and is our current baking queen. She is our expert pie crimper, believes you should always have the ingredients for chocolate chip cookies on hand, and everyone needs to know a perfect roast chicken recipe.

Our Favorite Overnight Oats Recipe Will Simplify Your Mornings (2024)

FAQs

What happens to your body when you eat overnight oats everyday? ›

According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.

Is it okay to eat overnight oats every morning? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

What happens to your stomach if you eat oatmeal every day? ›

Besides satisfying hunger, oatmeal's fiber content can also make you more regular in the bathroom. According to Sheth, oatmeal is prebiotic and can help feed the gut bacteria. "The fiber in oatmeal, specifically beta-glucan, can help things move through the digestive system and keep you regular," she says.

Are overnight oats actually healthy? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

Do oats cause gut inflammation? ›

Their results have outlined that oats are a valuable source of nutrients without gut inflammation, but other aspects, such as noninflammatory associated symptoms and the benefits of modulating the gut microbiome, have not been studied.

Is there a downside to eating oatmeal? ›

The Cons of Oatmeal

Oats contain antinutrients such as phytic acid, which can hinder the absorption of certain minerals like iron, zinc, and calcium. Soaking or fermenting oats before consumption can help reduce the phytate content and improve nutrient absorption.

Do overnight oats spike blood sugar? ›

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

Should overnight oats be refrigerated? ›

Basic Overnight Oats Recipe

The container should be thoroughly cleaned before adding the ingredients. Store in the refrigerator overnight or for at least six hours and up to two days. When ready to eat, add milk to thin oats to desired consistency and top with fruit, nuts, or other mix-ins.

Does oatmeal clean your colon? ›

Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.

What happens to your body when you eat oatmeal every day for a month? ›

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Is oatmeal good or bad for belly fat? ›

While oatmeal can't target specific areas like belly fat for weight loss, its high content of fiber and complex carbohydrates may keep you full for longer. This might support overall weight loss.

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

What kind of oatmeal is best for overnight oats? ›

The Best Oats for Overnight Oats: Old-fashioned oats, also known as rolled oats, become tender and creamy when soaked. Quick-cooking oats, which are smaller, can end up pasty and steel-cut oats, which are sturdier, stay quite firm even after soaking.

Do you eat overnight oats cold? ›

Overnight oats are, by definition, served cold in the morning. Overnight oats are oats that are soaked in a liquid overnight so that the oats can absorb the liquid - no heating up necessary. The liquid can really be anything. It can be milk, a milk-alternative like almond or soy, or water.

Will I gain weight if I eat overnight oats everyday? ›

Overnight oats are primarily made from rolled oats, which are packed with beneficial nutrients. Fiber, in particular, plays a crucial role in weight loss. It helps with digestion, provides a feeling of fullness, and can reduce overall calorie intake. Oats are an excellent source of complex carbohydrates and fiber.

Is it OK to eat oats every night? ›

There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.

What happens to overnight oats after 5 days? ›

They're definitely best on day one and two, when they are soft but still have retained some of that toothsome chew, but five days is the max. Over time, you'll find that the liquid will separate from the oats while the container sits in the fridge — just give it a quick stir to reincorporate everything before enjoying.

References

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