Overnight Oats

How to Make Overnight Oats

at a glance
Prep Time 5 minutes
Servings 1 serving

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These easy overnight oats are really meal prep friendly and make for the perfect grab-and-go breakfast option.

Small mason jar with overnight oats topped with blueberries next to a plate with blueberries and a sprinkle of blueberries on the counter next to it.

Overnight Oats

While breakfast is arguably the most important meal of the day, the brisk pace of the morning can sometimes make enjoying a balanced breakfast incredibly difficult. These overnight oats are a great solution to the morning time hustle and a great option for starting your day off right! 

Overnight oats are oats that have soaked overnight (or over several nights) and are ready to eat the following morning without having to heat or boil any liquid to cook the oats. 

While the definition of “healthy” varies from person to person, oatmeal does provide antioxidants, helps to control blood sugar levels, and contains a bounty of dietary fiber, making it a really balanced morning meal.

What ingredients do you need for basic overnight oats?

Top down view of overnight oat ingredients on and gray and white marble surface.
  • ½ cup of old fashioned rolled oats
  • ½ cup of your milk of choice
  • 1 tablespoon of chia seeds
  • 1 tablespoon of maple syrup

Ingredient Modifications

  • Add spices – stir in a pinch of seasonings – cinnamon, nutmeg, turmeric, and/or cardamom add warmth and earthiness.
  • Add protein powder – stir in a scoop of protein powder, plus a little extra milk, for an extra boost of protein. Get the scoop on our very favorite protein powders here.
  • Add toppings – top with fruit (strawberries, blueberries, banana, etc.), shredded coconut, granola, nut butter, hemp hearts, cacao nibs, jam, chopped nuts…let your imagination run wild!

Supplies Needed to Make this Recipe

How to Prepare Overnight Oats

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  1. Prep your oats – the night before you’re ready to enjoy your oats, add the oats, chia seeds, milk, and maple syrup to a mason jar or resealable container and stir to combine. Seal and transfer to the fridge to set overnight.
  2. Stir, top, and enjoy – when you’re ready to enjoy, stir the oats and garnish with desired toppings!

Overnight Oats Add-Ins + Variations

There are so many great ways to enhance your overnight oats. Here are some ideas:

  • Add protein – stir in a scoop of protein powder, a spoonful or two of your favorite nut butter, flax seeds, or Greek yogurt.
  • Add texture – stir in some chopped nuts (pecans, almonds, walnuts, and peanuts are all great options), granola, dark chocolate chips, or cacao nibs. 
  • Add citrus – add some lime or lemon juice, plus the zest of either, to your mix for a delicious tartness.
  • Carrot cake inspired – stir in some shredded carrots, cinnamon, and raisins for a carrot cake take on your overnight oats. 
  • Tropical inspired – use coconut milk, crushed pineapple, and shredded coconut flakes for a tropical twist on breakfast. 
Top down view of gray and white countertop with fixings for overnight oats including plate with blueberries, small mason jars with overnight oats, chia seeds, spoons, linen napkins, and dry oats.
egg muffins on a plate with one pulled off the plate

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Overnight Oats Frequently Asked Questions

Q What are rolled oats?
A

Rolled oats are made through a process of dehusking an oat grout, steaming it, and rolling it into a flake. This is how they get their flat shape. 

Q Can I use non-dairy milk?
A

Yes! This recipe is really versatile and works well with all dairy-free milks. 

Q Are overnight oats gluten-free?
A

They can be! Oats themselves are inherently gluten-free, but can sometimes become contaminated if they are processed in a facility that is not dedicated gluten-free, so if you need to avoid gluten for dietary reasons, make sure you purchase oats that are certified gluten-free.

Q How long can overnight oats stay in the fridge?
A

Stored in an airtight container, overnight oats are good for up to 5 days in the fridge. 

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Creamiest Overnight Oats Recipes

By: Lindsay Bare
No ratings yet
Prep Time: 5 mins
Servings: 1 serving
These easy overnight oats are really meal prep friendly and make for the perfect grab-and-go breakfast option.

Ingredients  

Instructions

  • The night before you're ready to enjoy your oats, add the oats, chia seeds, milk, and maple syrup to a mason jar or resealable container and stir to combine. Seal and transfer to the fridge to set overnight.
  • When you're ready to eat your overnight oats, stir them, garnish with desired toppings, and enjoy!

Nutrition Information

Nutrition Facts
Creamiest Overnight Oats Recipes
Amount per Serving
Calories
340
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
3.2
g
20
%
Cholesterol
 
12.2
mg
4
%
Sodium
 
56.9
mg
2
%
Carbohydrates
 
51.7
g
17
%
Fiber
 
8.5
g
35
%
Sugar
 
13
g
14
%
Protein
 
11
g
22
%
Vitamin A
 
6
IU
0
%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe Notes

  • Add spices – stir in a pinch of seasonings – cinnamon, nutmeg, turmeric, and/or cardamom add warmth and earthiness.
  • Add protein powder – stir in a scoop of protein powder, plus a little extra milk, for an extra boost of protein.
  • Add toppings – top with fruit (strawberries, blueberries, banana, etc.), shredded coconut, granola, nut butter, hemp hearts, cacao nibs, jam, chopped nuts…let your imagination run wild!
Meet the Author
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Lindsay Bare

Lindsay relishes in making the Fed & Fit vision come to life! She believes in sweating every day, putting her toes in the grass, baby snuggles are the best medicine, and dessert can come first.
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