Overnight Oats

This easy Overnight Oats recipe makes the perfect healthy breakfast for busy days. Follow the basic 3 ingredient recipe, or add Greek yogurt and toppings to customize it to your likings.

Overnight oats have been one of my to-go breakfasts since 2016. Back in high school, I was always eating them as a pre workout snack before swimming. They’re easy to make, meal prep friendly, healthy and highly customizable.

What are overnight oats?

Overnight oats are a no-cook method of making oatmeal. Instead of cooking them on the stove, oats are soaked in a liquid like milk and yogurt. After chilling in the fridge for at least 2 hours or preferably overnight, they will soften and get creamy without the need for cooking. They’re slightly creamier than the stovetop counterpart.

Besides convenience and meal prepping, the reason why people love overnight oats so much is their versatility. The basic recipe calls for 3 main ingredients, and it makes for a blank canvas for endless customizations. You can add yogurt, mix-ins, toppings, fruit, or anything you’d like. They are usually enjoyed cold, but you can also heat them up in the morning.

Health benefits of overnight oats

• Rolled oats are a whole grain, a great source of soluble fibers to improve digestion, gut health (perfect if you’re constipated) and weight management. Plus, some oats are naturally gluten-free.
• Unlike sugary breakfast cereal, they contain unrefined complex carbs to have energy and mental focus for hours.
• Oats are a powerhouse of nutrients, loaded with B vitamins and minerals like manganese, phosphorus and magnesium.
• If made with Greek yogurt, protein powder or seeds, they’re a complete breakfast with the perfect balance of all macronutrients.

Fact – If your stomach hurts after eating overnight oats, it’s likely due to the fibers. Oats are rich in dietary fiber (beta-glucans), which may cause some discomfort if you eat too much or if you are sensitive to fibers. My tip as a nutrition coach is to increase your fiber intake slowly, in small steps, if you are not used to consuming large amounts of fiber.

Why you will love this recipe

• Quick and easy – Stir oats with milk, a pinch of salt and any mix-in you’d like. Sweeten to taste and refrigerate for minimum 2 hours or overnight. In the morning, you’ll have a healthy breakfast ready to eat.
• Healthy and nutritious – Oatmeal is a balanced breakfast packed with fiber, vitamins, and slow-releasing carbs to keep you full for hours. Adding a source of protein like Greek yogurt and seeds will make the meal more balanced.
• Creamy and satisfying – My foolproof recipe makes overnight oats creamy and satisfying, not too thick or soupy. The secret is following the right oats to liquid ratio and adding a pinch of salt.
• Meal prep friendly – Make it ahead and, in the morning, you’ll have a nourishing breakfast waiting for you. Since they store well, on Sunday you can also make a larger batch for the week. Perfect as a post workout, for school and university, or to bring to the office.

Key ingredients

The base recipe of overnight oats requires 2 main ingredients, rolled oats and milk. A pinch of salt enhances the flavors while maple syrup or honey may be needed for sweetness. Here are the key ingredients along with tips, you can find precise quantities in the recipe card at the bottom.

• Rolled oats – Also known as old-fashioned rolled oats, they yield the perfect texture. Creamy, slightly chewy and more satisfying. Use gluten-free, if necessary. While quick oats become too soft and mushy, steel cut oats won’t soak and get creamy.
• Milk of choice – Whether dairy or dairy-free, any type of milk works. My favorite options are unsweetened almond milk, semi-skimmed milk, macadamia and cashew milk. For a richer taste and texture, use whole milk or coconut milk. Some people also like swapping milk for kefir, buttermilk, or even apple juice.
• Salt – A pinch of salt is key to balance the sweetness and enhance all flavors. You’d better not skip the salt, it makes the oatmeal more satisfying.

Optional ingredients and mix-ins

Rolled oats, milk and a pinch of salt. You now have the perfect starter for customizations. Here are some optional ingredients you may add to simple overnight oats, feel free to mix and match.

• Sweetener of choice – Use pure maple syrup, honey, agave, date syrup, brown sugar or coconut sugar for extra sweetness. As a calorie-free option, stick to monk fruit, erythritol, Splenda or stevia.
• Yogurt – Yogurt adds an extra layer of creaminess and, in case of Greek yogurt, protein. I like 5% fat plain Greek yogurt, but also nonfat or flavored yogurts (best if sugar-free) work. If vegan, use dairy-free yogurt.
• Nut butters – Peanut butter, almond butter, cashew butter and sunflower seed butter (if allergic to nuts) make chilled oats creamier and more satisfying. To keep calories and fats low, use powdered peanut butter like PB2 or PBfit.
• Nuts and seeds – Chia seeds, hemp seeds, flaxseeds, pumpkin seeds, chopped almonds, walnuts or pecans are great. They add healthy fats and a more texture. Just remember to stir them in only before serving, or they’ll get soggy.
• Fruits – Feel free to stir in diced strawberries, blueberries (fresh or frozen), diced apple, kiwi, chopped dates, or your favorite fruit. Try mashing in half ripe banana for a punch of natural sweetness. Although not a fruit, you can also sneak in some pumpkin puree or mashed sweet potato.
• Superfoods – To add flavor and nutritional benefits, I recommend superfoods like maca, matcha, organic açaí, powdered blueberries, goji berries, turmeric, baobab powder, or spirulina.
• Mix-ins – Other delicious ideas are chocolate chips, cocoa nibs, coconut flakes, dried fruits like cranberries or raisins (perfect for oatmeal raisin cookies flavor). If you’d like protein overnight oats, dump in protein powder.
• Toppings – Fresh fruit, a drizzle of nut butter, a sprinkle of granola, or a spoonful of Greek yogurt. Toppings not only boost flavor and texture, but also make your oats look more appetizing and instagrammable (because yes, we eat with our eyes too). Add them right before serving to keep everything fresh and crisp.

How to make overnight oats

Below you can find a step-by step guide on how to make overnight oats that taste good. To facilitate your understanding, I have also included images and a short video. The printable recipe card can be found at the bottom.

1. Combine. In a mason jar or any glass container, add old-fashioned rolled oats, a pinch of salt, your milk of choice, and sweetener if desired.
2. Mix. Stir everything well using a spoon or fork. Make sure to mix from the bottom up—oats can settle and stick at the bottom.
3. Refrigerate. Cover the container with a lid or seal tightly with plastic wrap or aluminum foil. Refrigerate the oats for at least 2 hours, or overnight for the creamiest result. Store them on a shelf rather than the fridge door to avoid frequent changes of temperature.
4. Serve. Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and dig in!

If adding extra ingredients, mix them in together with oats and milk. But be careful with nuts (like almonds or walnuts), crunchy bits, and fresh fruit. They all work great, but they should be added only after refrigeration to keep them fresh and crisp. Adding them too early might affect their taste and texture (especially fruit, which can oxidize).

Watch the video recipe

Overnight oats ideas

1. Chocolate
   Add 1 tbsp of unsweetened cocoa powder and 2 tsp of chocolate chips to your oats before refrigerating. Sweeten with 2 tsp of maple syrup and stir well to avoid clumps. It tastes like dessert, but it’s secretly a healthy breakfast.

2. Banana peanut butter
   Mash ½ banana into the oats and stir in 1 tbsp of peanut butter and ½ tsp of vanilla extract. In the morning, top with the remaining ½ sliced banana. This one’s creamy, comforting, and naturally sweet—my go-to post workout.

3. Blueberry lemon
   Stir in ½ cup of fresh or frozen blueberries, ½ tsp of lemon juice, and little lemon zest. Add ½ tsp of vanilla extract for a blueberry lemon muffin experience. It’s tangy, refreshing, and tastes like summer in a jar.

4. Apple cinnamon
   Add ⅓ cup of diced apple, ⅓ tsp of ground cinnamon, and ½ tsp of vanilla extract. For extra richness, stir in 2 tsp of peanut butter. This combo is warm, cozy, and perfect for fall (or anytime you need comfort food).

5. Almond joy
   Mix in 1 tbsp of almond butter, 1 tsp of shredded coconut, and 1 tsp of chopped dark chocolate or cacao nibs. Top with 5 finely chopped almonds before serving. It tastes like dessert for breakfast!

6. PB&J
   Mix in 1 tbsp of creamy peanut butter and ½ cup (75 g) of finely diced strawberries or 2 tsp of strawberry jam. Add ½ tsp of vanilla extract to round out the flavors. It tastes delicious and will bring you back to those PB&J sandwiches of childhood.

7. Banana sweetened
   Skip added sweeteners and stir 1 ripe mashed banana directly into the oats. Add ½ tsp of cinnamon and 1 tsp of chia seeds. Like my banana oatmeal recipe, this is naturally sweet and super simple—great if you’re cutting back on added sugar.

8. Savory
   Omit sweeteners and stir in 2 tbsp of plain Greek yogurt or whipped cottage cheese, a pinch of salt, ½ tsp of garlic powder, and 1 tsp of Parmesan cheese or nutritional yeast. Top with 1 hard boiled egg and 1 tsp of pumpkin seeds before serving.

9. Blended overnight oats (Bonus Idea)
   If you don’t the texture of oats, add all ingredients to a blender and blend until smooth. Transfer the mixture to a mason jar and refrigerate overnight. They will taste creamier and so delicious that you won’t guess you’re eating oatmeal.

Dietary adaptations

• Vegan – Use nondairy milk such as unsweetened almond milk, soy, coconut or oat milk. If making vegan overnight oats with yogurt, choose dairy-free yogurt.
• High protein – Add a scoop of protein powder and ¼ cup (60 g) of extra milk to fix the texture (or try my protein overnight oats recipe). As an option, you may also add ¼ cup (60 g) of Greek yogurt.
• Low calorie – To keep calories low, use unsweetened almond milk, cashew milk or skimmed milk as liquid. If adding sweeteners, choose monk fruit, erythritol, stevia, or other calorie-free sugar replacements.
• High calorie – If you are bulking and want to gain weight, use whole milk and include Greek yogurt for extra protein. To increase the calories, mix in other high calorie foods like peanut butter, dates, or chopped walnuts.
• Low carb – Swap ¼ cup (25 g) of the oats with a mix of seeds (chia, flaxseeds, hemp seeds) or chopped nuts. As an alternative, you can also use protein powder. If adding sweeteners, use keto options like monk fruit or stevia.
• Gluten-free – Before mixing them in milk, check that your rolled oats are certified gluten-free. Also read the labels of milk and any extra ingredient you may add, as they can also contain gluten.

Frequently asked questions

More easy healthy breakfasts

• Overnight weetabix
• Overnight oats with yogurt
• Blueberry smoothie
• Protein oatmeal
• Oatmeal breakfast bars
• Microwave oatmeal
• Peanut butter banana smoothie
• Greek yogurt pancakes
• Strawberry oatmeal bars