While many opt to make their oats over the stove, for those who need a grab-and-go breakfast in the mornings there may be an easier option. Overnight oats are the “breakfast for grownups who get things done,” the New Yorker satirized in 2019: “The only rule of overnight oats is that there are no rules, except that you have to use jam jars and arrange banana slices on top in a circle.”
Overnight oats might be the butt of breakfast jokes, but they're seriously convenient, especially if you’re willing to forgo the aesthetics and just throw a bunch of ingredients into a container or jar.
How to make overnight oats
Overnight oats are made with oatmeal that's been softened by soaking in liquid overnight rather than being cooked on the stove. They’re often eaten cold with fruit or nuts as toppings.
The breakfast dish is much older than you might think – Swiss physician Dr. Maximilian Bircher-Benner created “muesli” in the early 1900s by soaking oats in milk or yogurt with fruit overnight. He intended it to be a cold, nutritious meal for his patients.
The recipe for overnight oats is straightforward – one part oats to two parts liquid. The fun part comes with the customization. You can make overnight oats one at a time or prepare a larger batch and store it in the refrigerator for up to 5 days. Use this simple recipe to start:
- In a mason jar, combine 1 part oats and 2 parts milk
- Add your desired amount of maple syrup or honey for sweetness
- Mix all ingredients thoroughly
- Seal the jar with a lid and refrigerate overnight
- Customize with toppings like nuts and fruits
Adding a scoop of yogurt can add extra protein and thickness to your oats.
Healthiest oatmeal:What to include in the healthiest bowl
Overnight oats recipes
Using the classic overnight oats recipe, add in any of these topping combinations. Note that any fruit you add to the oats while they sit overnight may get mushy. If that’s not for you, keep the fruit out until the next morning.
- Apple cinnamon: Cook down apple chunks or leave them raw and add to overnight oats with cinnamon
- Fruit medley: Add blueberries, raspberries and strawberries
- Chunky monkey: Add bananas, peanut butter and dark chocolate chips
- Chocolate PB: Add unsweetened cacao powder, dark chocolate chips and a spoonful of peanut butter
- Almond joy: Add almonds, shredded coconut and chocolate chips
- Piña colada: Add pineapple and coconut flakes
- Peanut butter and jelly: Add peanut butter and any flavor of jam or jelly
- Carrot cake: Add shredded carrots and walnuts
You can also try one of these USA TODAY-backed recipes:
Pumpkin pie
- In a mason jar, combine 1 part oats and 2 parts milk.
- Add 1 to 2 tablespoons of pumpkin puree, depending on your desired pumpkin flavor intensity
- Sprinkle in a dash of pumpkin spice
- Add maple syrup to taste for sweetness
- Mix all ingredients thoroughly
- Seal the jar with a lid and refrigerate overnight
- Customize with toppings like walnuts or almonds
Berries and bee pollen
- Add ½ cup oats, 1 tablespoon hemp hearts, 1 tablespoon nut butter, 1 teaspoon vanilla extract, ½ teaspoon agave and a dash of cinnamon to a container and mix
- Stir in ¾ cup milk of choice
- Stir in berries
- Store in fridge overnight (for 8 hours or up to 7 days)
- Remove from fridge and top with berries and bee pollen
Are overnight oats healthy?
Yes – oatmeal of any variety is a healthy source of protein, fiber, iron, folate, copper, zinc and B vitamins. It also contains beta-glucan, a soluble fiber with several health benefits. One study found that eating 3 grams of beta-glucan soluble fiber from whole oats daily modestly decreased blood cholesterol levels. Beta-glucan's ability to prevent sharp rises in blood sugar and insulin levels after eating makes it a healthy option for diabetics.
But because it’s a carbohydrate, it might not keep you full for very long on its own, experts previously told USA TODAY. Look to toppings for extra nutrients – greek yogurt can add extra protein, as can nuts and peanut butter, which will also provide healthy fats and fiber. Fruit will boost the meal’s fiber and vitamin content.
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FAQs
A bowl of overnight oats might help to strengthen your immune system. The inclusion of beta-glucan in oats aids in increasing the activity of our body's white blood cells (WBCs), which are responsible for defending us from sickness. Because oats are high in zinc and selenium, they help fight infections.
Is oats overnight a healthy breakfast? ›
Overnight oats offer a convenient and healthful breakfast option packed with nutrients, fibre, and versatility. Whether you're looking to boost your morning routine with a nutritious meal or explore new flavours, overnight oats can be a delicious and satisfying choice to kick-start your day on the right note.
Do overnight oats help you lose weight? ›
Weight management: Oats have high fiber content, which can make you feel fuller for longer. This helps to control your appetite, naturally reducing your calorie intake. Over time, this can help you lose weight and maintain a healthy body mass.
What liquid should you use for overnight oats? ›
But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight. The mug on the left is the overnight oats after two nights of soaking.
How many times a week should you eat overnight oats? ›
Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like.
Why shouldn't you eat oatmeal every day? ›
Blood sugar spikes
Oats, despite being a complex carbohydrate, can cause rapid spikes in blood sugar levels, especially when consumed in large quantities. This can be a concern for individuals with diabetes or those aiming to regulate their blood sugar levels.
What is the secret to overnight oats? ›
Add Twice as Much Milk as Oats
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
Do you eat overnight oats warm or 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.
Are overnight oats better than eggs? ›
Eggs = More Protein
According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
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."
Overnight oats are the more nutritious option, but that doesn't mean that this meal is for everyone.
Is adding peanut butter to oatmeal healthy? ›
In terms of getting a shot of potassium, the peanut butter in the oats provides you with that. Peanut butter is a good source of healthy fats and protein. For those trying to build muscle and enjoy faster recovery sessions post-workout, this is good news. The outer bran layer of oats is rich in fibre.
What is the basic formula for overnight oats? ›
The base “recipe” for overnight oats is so simple! I recommend a 1:1 ratio of rolled oats to milk, plus half as much yogurt. So for 1/2 cup of oats, I use 1/2 cup of milk + 1/4 cup of yogurt (or an additional 1/4 cup of milk).
Do you stir overnight oats before putting in the fridge? ›
In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.
Do overnight oats have to be in a glass jar? ›
You can definitely make overnight oats in a plastic container. Plastic jars tend to be more durable than glass, especially when dropped, making them a popular choice for families. They're also lightweight and inexpensive.
Is it OK to eat oats every night? ›
Hot or cold oatmeal might help prepare your body for sleep and keep you full throughout the night. Oats contain magnesium as well as melatonin, the sleep hormone. Consider making a batch of overnight oats with dried fruits and seeds for a simple nighttime snack option.
What happens to overnight oats after 5 days? ›
How Long Overnight Oats Last. Overnight oats can be stored in an airtight container for up to five days in the refrigerator. The caveat is that they'll continue to soften the longer they sit — which might be a bonus if you like your oatmeal on the super-creamy side.
How long does it take for overnight oats to work? ›
Or do I have to wait overnight? Waiting overnight allows the oats and chia seeds to fully hydrate and soften the oatmeal. We recommend waiting four to five hours for the best experience, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.
Do overnight oats cause bloating? ›
When simply soaking oats overnight without cooking them, they are more likely to be troublesome to your digestion than cooked oats. That means you're more likely to experience those GI symptoms like bloating, flatulence, and stomach cramps.
