Overnight oats are a delicious and nutritious way to start your day. They are easy to make, require minimal effort, and can be customized to fit your individual tastes. Overnight oats are a great way to get your daily dose of fiber, protein, and other essential nutrients. Plus, they can be made ahead of time and stored in the refrigerator for up to five days. Here are five healthy ways to make overnight oats that are sure to keep you full and energized throughout the day.
5 Healthy Ways to Enjoy Overnight Oats
Overnight oats are a delicious and nutritious way to start your day. They are easy to make, require minimal ingredients, and can be customized to fit your dietary needs. Here are five healthy ways to enjoy overnight oats:
1. Classic Overnight Oats
This classic overnight oats recipe is a great way to get started. Simply combine 1/2 cup of rolled oats, 1/2 cup of milk, 1/2 cup of yogurt, and a pinch of salt in a jar or container. Mix together and let sit in the refrigerator overnight. In the morning, top with your favorite fruits, nuts, and seeds for a delicious and nutritious breakfast.
2. Peanut Butter and Banana Overnight Oats
This delicious combination of peanut butter and banana is sure to be a hit. Start by combining 1/2 cup of rolled oats, 1/2 cup of milk, 1/2 cup of yogurt, 1 tablespoon of peanut butter, and a pinch of salt in a jar or container. Mix together and let sit in the refrigerator overnight. In the morning, top with sliced banana and a sprinkle of cinnamon for a tasty breakfast.
3. Chocolate Coconut Overnight Oats
This decadent combination of chocolate and coconut is sure to satisfy your sweet tooth. Start by combining 1/2 cup of rolled oats, 1/2 cup of milk, 1/2 cup of yogurt, 1 tablespoon of cocoa powder, 1 tablespoon of shredded coconut, and a pinch of salt in a jar or container. Mix together and let sit in the refrigerator overnight. In the morning, top with a drizzle of honey and a sprinkle of shredded coconut for a delicious breakfast.
4. Blueberry Almond Overnight Oats
This combination of blueberries and almonds is a great way to get your day started. Start by combining 1/2 cup of rolled oats, 1/2 cup of milk, 1/2 cup of yogurt, 1/4 cup of blueberries, 1 tablespoon of almond butter, and a pinch of salt in a jar or container. Mix together and let sit in the refrigerator overnight. In the morning, top with a sprinkle of sliced almonds and a drizzle of honey for a tasty breakfast.
5. Apple Cinnamon Overnight Oats
This combination of apples and cinnamon is a great way to get your day started. Start by combining 1/2 cup of rolled oats, 1/2 cup of milk, 1/2 cup of yogurt, 1/4 cup of diced apples, 1 teaspoon of cinnamon, and a pinch of salt in a jar or container. Mix together and let sit in the refrigerator overnight. In the morning, top with a sprinkle of chopped walnuts and a drizzle of maple syrup for a delicious breakfast.
These five healthy ways to enjoy overnight oats are sure to keep you full and energized throughout the day. Give them a try and enjoy a delicious and nutritious breakfast!
Learn how to make overnight oats for a convenient and customizable healthy breakfast. Rolled oats soak in your choice of dairy product while in the refrigerator until the grains are softened. Then top it with your favorite combination of fruits, nuts, and sweeteners.
The popularity of overnight oats is on the rise
The moment you wake up, your body needs nourishment. To quickly energize your morning, have a batch of overnight oats ready to start your day. Oats are a source of healthy carbohydrates that can be prepared in various ways. Typically oats are cooked in the microwave, boiled, slow cooker, or instant pot and eaten immediately.
However, this recipe requires no cooking! Pour, stir, and let the whole grains sit until the next morning. Allowing the grains to hydrate over several hours makes the flakes tender enough to eat. You can also mix in any toppings, spices, and nutritional boosters that you can dream up. Make a batch for the entire week so you can grab and go!
Getting in a healthy breakfast
The health benefits of oats are impressive, and they’re a quick and affordable way to add soluble and insoluble fiber, protein, fat, vitamins, and minerals to your diet. According to the USDA FoodData Central, a ½ cup serving (40g) of dried rolled oats provides about 150 calories, 5 grams of protein, 2.5 grams of fat, and 4 grams of fiber (half soluble).
How to make overnight oats
The base recipe is equal parts oats and liquid. That’s it! The base needs to sit for at least 8 hours in the refrigerator until the grains soften, hence the name overnight oats. The longer they hydrate together, the softer the grain will be. Depending on your texture preference, a batch can be enjoyed for 3 to 5 days.
The best oats to use
I recommend using two types of oats, old-fashioned rolled oats (top choice) or instant/quick oats. The thicker flakes will give more contrast for a soft and chewy texture, while the chopped grains will become much softer and porridge-like, especially over several days. Quick oats will soak up moisture within a few hours, whereas old-fashioned take at least 8 hours to hydrate.
Avoid using steel-cut oats. The oat groats are pebble-like in shape and stay hard and chewy even after soaking. It requires cooking to tenderize. If you prefer this variety, I have different methods you can try!
What to pour
Any milk product works great for this recipe to give it a creamy texture. If you’re looking for a dairy-free option, use oat, nut milk, hemp, soy, coconut, or cashew milk are great options. I prefer unsweetened types so that I can limit added sugars. Water is also a flavor-neutral option, but I enjoy the richness that comes from milk.
Make a big batch or individual portions
This recipe can be scaled up or down for easy meal prep. You can use a small bowl or large container with a lid to feed a family the next day. Alternatively, individual portions can be made. Just place ½ cup oats and ½ cup milk into a glass cup.
An eight-ounce mason jar or small plastic container also works great, providing enough room to add fruit and nut toppings later. If you like to pile on the extras, use a pint jar, which also gives plenty of space for mixing.
Eat cold or warm
There’s no cooking required, so feel free to enjoy overnight oats right away like a muesli breakfast bowl. If you want to warm it up, heat the mixture in a pot over medium-low heat or simply microwave in 15-second intervals until warmed through. You can also add milk to make the consistency less thick.
- Protein: Greek yogurt, protein powder, or nut butter.
- Fiber: Chia seeds, flaxseeds, or oat fiber.
- Spices: Ground cinnamon, nutmeg, ginger, cardamom, or vanilla extract.
- Chocolate: Cocoa powder, cocoa nibs, or mini chocolate chips.
- Nuts: Almonds, walnuts, cashews, or pecans.
- Fruit: Chopped apples, sliced bananas, strawberries, blueberries, raspberries, blackberries, or dried fruit in small amounts.
- Sweetener: Pure maple syrup, honey, or brown sugar.
Best overnight oats recipes to try
Since the base is very neutral in flavor, here’s where I had fun and got creative! To boost the taste and nutrition in each serving, I created four recipes for you. Let me know which one’s your favorite in the comments section below.
An island getaway for your tastebuds! Diced kiwi, pineapple, strawberry, and shredded toasted coconut. Add some diced mango if it’s in season, and use coconut milk for the base.
Chocolate lovers, this one’s for you! The oats are topped with blackberries, diced strawberries, raspberries, cocoa nibs, mini-chocolate chips, and chopped pecans. Add 1 to 2 tablespoons of cocoa powder to the base for an extra chocolatey flavor.
Peanut butter and jelly
A wholesome twist on a childhood classic! Strawberry jam, creamy peanut butter, and roasted peanuts on top. I recommend using banana milk if you haven’t tried it yet.
Almond extract and chia seeds are added to the oat base and topped with almond butter, blueberries, bananas, sliced almonds, cinnamon, and a drizzle of honey. Use almond milk for the base.
When overnight oats absorb water and soften, they do not expand like cooked oats. A 2-cup batch increases to about 2 ½ cups, only about 25% in volume. Cooked oats approximately double in volume as the grains swell when heated, giving a sticky porridge-like consistency. Don’t be tempted to eat double the serving size to match the volume. The calories will certainly increase as well.
Pin this recipe to save for later
Overnight Oats Base
In a medium bowl, add oats and milk and stir to combine. Cover and refrigerate for at least 8 hours or overnight. Alternatively, evenly divide the oats and milk (½ cup each) into smaller containers or jars for individual portions.
Evenly divide overnight oats into bowls. Top with yogurt, kiwi, pineapple, strawberry, and toasted coconut.
Evenly divide overnight oats into bowls. Top with blackberries, strawberries, raspberries, cocoa nibs, chocolate chips, and pecans.
Add almond extract and chia seeds to the oats base. Evenly divide overnight oats into bowls. Top with almond butter, bananas, blueberries, almonds, cinnamon, and honey.
- Meal Prep: Toppings can be added to individual containers or jars right after making the oat base. Use 8 to 16-ounce jars or containers.
- Using Quick/Instant Oats: Soak for at least 3 hours. The texture will be softer and thicker.
- Storing: Overnight oats can be refrigerated in an airtight container for 3 to 5 days. If adding the fruit, nuts, and other toppings in advance, only store them for 2 to 3 days.
Overnight Oats (5 Ways!)
Amount Per Serving
Calories from Fat 63
% Daily Value*
Saturated Fat 3g15%
Vitamin A 198IU4%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?
Tag me on Instagram. I’d love to see how it turns out!