This useful guide will teach you how to make overnight oats. Learn everything you need to know, from how long to soak them, which containers to store them in, and more.
If you’re new to the concept of overnight oats, welcome!
And if you’re already a loyal fan, you’re in the right place to master the art of overnight oat-making.
Overnight oatmeal is one of the easiest healthy breakfast options out there. With nothing but oats, liquid, and a bit of time, you’ll have a delicious ready-made porridge which you can enjoy cold or warm.
As an added bonus, this breakfast offers plenty of healthy benefits: it's high in fibre and usually relatively high in protein, depending on the other ingredients you add.
Ready to try this easy breakfast for yourself? Read on for everything you need to know to master the art of everyone’s favourite meal prep breakfast.
What Are Overnight Oats?
Overnight oats are oats that are soaked for at least a few hours with liquid, then refrigerated.
Typically, people make overnight oats the day before they plan on eating them. The oats are commonly made in the evening, then soaked while you sleep before being enjoyed for breakfast the next morning.
Learning how to prepare overnight oats is easy: oats, liquid and any other add-ins are combined in a container, then refrigerated and left to soak for at least a few hours.
A typical overnight oats ratio uses 1 part oats to 1 part liquid, but this can vary depending on what other ingredients are included. Ingredients such as yogurt, protein powder, and chia seeds can change the oats-liquid ratio, depending on how absorbent they are.
Different liquids are also absorbed differently, depending on how viscous they are. Milk, plant based milk, water, juice, and even protein shakes can be used as the liquid component of overnight oats.
When it comes to the oats themselves, certain types of oats work better than others. In general, we think rolled oats are the best oats to use for overnight oats. Because the oats are not cut into smaller pieces, they create a nice texture when soaked. Quick oats follow closely as the second-best option. Though they have less texture, and thus may turn out more 'mushy', they are more absorbent and require less soaking time.
Yes, but you may want to add extra ingredients to balance the flavour and nutritional profile.
Yes! They are slightly more absorbent than rolled oats, but are still a delicious option for making overnight oats.
Yes, you can use instant oatmeal for overnight oats. However, we much prefer the flavour/texture you get from using rolled oats or quick oats.
Unless you’re pre-cooking or pre-soaking your overnight oats, we don’t recommend using them for overnight oats. They are less absorbent and might not work well with most overnight oats recipes.
Are Overnight Oats Healthy?
They’re delicious and easy to make, but are overnight oats actually good for you?
In general yes — but be mindful of how you make them. While oats are high in fibre (a nutrient that most people could use more of), it’s important to consider what kinds of toppings you add to your overnight oats.
WebMD explains: ‘Overnight oats can be healthy . . . 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.’
Overall, however, the nutritional makeup of plain overnight oats is pretty impressive!
Here’s the nutritional breakdown of very basic overnight oats, made with ½ cup oats and ½ cup whole milk:
Overnight Oats Nutrition Facts
Yes. According to LifeMD, the high fibre content makes overnight oats a good choice for people who are trying to lose weight. The fibre in oats makes you feel fuller for longer, which 'helps to control your appetite, naturally reducing your calorie intake. Over time, this can help you lose weight and maintain a healthy body mass.’
Yes, in general, oats can cause blood sugar to spike, but ‘including some protein and healthy fat can lessen the impact, says Lingo.
Overnight oats are generally just as healthy as oatmeal, but can have more protein, thanks to the addition of milk, yogurt and chia seeds.
How to Make Overnight Oats (Step-by-Step)
The classic base recipe for overnight oats using a 1:1 ratio of oats to liquid is:
- Add ½ cup oats to a jar or sealable container.
- Add ½ cup liquid (typically milk) to the jar or container.
- Put on the jar lid/seal container, and transfer to the fridge.
- Refrigerate overnight, allowing the oats to soak in the liquid.
- Once the liquid is partially absorbed and a porridge-like consistency is reached, remove from the fridge and enjoy.
Since they’re so easy to make, overnight oats are a great meal-prep option. Whether you prepare a single jar or overnight oats for the entire week, it’s a great make-ahead breakfast.
Meal Prep Overnight Oats
These meal prep overnight oats are so easy, and make five days' worth of breakfast. Just grab them from the fridge, add your desired toppings, and you're good to go.
How to Store Overnight Oats (and How Long They Last)
The first — and most important — factor when it comes to storing overnight oats is refrigeration. Because overnight oats often include perishable ingredients like milk, it’s essential that you keep them in the fridge while they soak.
While most people eat their overnight oats straight from the fridge and cold, they can also be warmed in a pan or microwave and enjoyed hot.
When it comes to soaking time, overnight oats should generally be left to sit for at least 4 hours if using rolled oats or 45 minutes if using quick oats.
Once soaked, overnight oats can last up to 3 days before being eaten, but always make sure you check them for signs of spoilage before digging in. If you wait longer than 3 days, your oats may develop an odd texture and not taste nearly as delicious.
Overnight oats can last up to 3 days. If your recipe is really simple (containing no fruit or yogurt), you can stretch this to 5 days, though it may impact the texture slightly.
Yes, overnight oats can go bad! This typically takes the form of an unappetising texture and/or sour smell. Adding ingredients (like fruit and yogurt) can accelerate how quickly overnight oats go bad.
According to One Pot Wellness, overnight oats can be frozen for up to 3 months. Check out the full guide here.
Best Containers for Overnight Oats
When it comes to overnight oats, it’s generally best to use single-serve containers so that you can easily grab-and-go.
In terms of which types of containers we like best, our preference is either recycled or new glass jars. While you can use plastic containers, we find they don’t last as long as glass alternatives. They’re also less sustainable and prone to absorbing odours, which is not ideal long-term.
The perfect overnight oats jar size should allow you to comfortably fit all your ingredients, plus allow room for extra toppings. We love reusing old peanut butter jars as containers for overnight oats, but there are also some great overnight oat jars on Amazon and other homewares stores, such as Victoria’s Basement.
Overnight Oats Toppings & Flavours
The beauty of overnight oats is that there are endless flavour possibilities. By mixing and matching overnight oats toppings, you can create endless options to keep your healthy breakfasts feeling exciting.
Flavours We Love
Topping Ideas
A few popular overnight oats toppings include:
- Fresh fruits (berries, sliced banana, kiwi etc.)
- Nut butter (peanut butter, almond butter)
- Shredded coconut
- Dried fruit (raisins, goji berries)
- Cacao nibs
- Honey
- Seeds/nuts (chia seeds, hazelnut, flax seeds, cashew)
Overnight Oats for Everyone
Thanks to how customisable they are, overnight oats are perfect for people with all types of food preferences.
Whether you’re trying to find an easy breakfast for a toddler or trying to find meal prep ideas that fit your dietary restrictions, overnight oats can fit the bill.
Here are a few ways you can adapt overnight oats for different types of eaters:
- Overnight oats for toddlers: Keep the flavours simple and the servings smaller, like in this recipe
- Vegan overnight oats: Make sure any ingredients or toppings you add are plant based (such as plant based milk and yogurt)
- Gluten-free overnight oats: Use gluten-free rolled oats and ensure you don’t add any other toppings that include gluten
- Dairy-free overnight oats: Use a non-dairy liquid like plant-based milk, coconut milk, or fruit juice
- High-protein overnight oats: Add Greek yogurt and/or protein powder to your oats to boost the protein content
FAQs
Add yogurt to the mix with your overnight oats ingredients. We like adding at least one tablespoon for a less yogurt-y option or up to the same amount of oats/liquid for a more yogurt-y option.
Simply add chia seeds to your oats and liquid mixture. You may need to add extra liquid, as chia seeds are very absorbent. As a general rule of thumb, you should add twice as much extra liquid as you do chia seeds (For example, 2 teaspoons extra liquid for 1 teaspoon chia seeds.)
No, it's not recommended to make overnight oats with granola. The oats in granola are usually toasted and will not soak up liquid as easily.
Making overnight oats in a jar allows you to easily take your meal-prepped breakfast on the go. Not only is it convenient, but it's also a great way to reuse old jars.
Feeling inspired? Check out more healthy breakfast recipes!
3