How to Make Overnight Oats

My easy overnight oats recipe is foolproof and with so many variations, it’s never boring!

You all know I’m a breakfast fan! Meal prepping is the key to ensuring you and your family have access to a quick, easy, nutritious and delicious breakfast on busy work and school mornings. Learning how to make overnight oats is so easy and with a little imagination, you can create dozens of different flavor combos to capture seasonal produce all year round and even create some festive holiday concoctions.

Where do I start?

To make overnight oats you need a few basic ingredients and you can customize from there.

Oats
Milk of choice
Plain Greek yogurt, or flavored, or dairy free if desired
Chia seeds (not critical but adds extra fiber leading to a more satisfying meal)
Fruit (in most recipes)
Sweetener such as stevia, monk fruit or allulose (or none if you don’t have a sweet tooth)
Protein powder (whey, collagen, plant-based or other if desired)
Extras like nuts, seeds, chocolate chips, shredded coconut

Can I use quick oats, instant oats or old-fashioned oats?

It’s up to you, they all work. Using instant or quick oats will decrease the amount of time you need to let the mixture sit in the fridge, but if you are making it at night for the morning, it doesn’t really matter. The texture will also vary. Using old fashioned oats will result in a thicker and chewier consistency, instant oats will dissolve more in the liquid.

Use any milk you want!

People always ask me, “Which plant-based milk is the healthiest?” The answer depends on your personal needs, but for the most part, they are similar. Overnight oats can be made with any kind of dairy milk or plant-based milk such as almond milk, coconut milk, cashew milk, oat milk, flax milk, hemp milk or whatever else you find. Each will contribute a unique flavor and a slightly different nutrient profile. It’s important to choose an unsweetened variety if you are watching calorie and sugar consumption. These can range from 25-60 calories per cup vs 90-150 calories for dairy milk.

*Make sure your choice is fortified with calcium and vitamin D. Many organic plant-based milks are NOT fortified and that could be problem if you are not consuming enough dairy sources of these important nutrients.

Are overnight oats raw?

Technically, yes. Which is good because you get some extra benefit from the resistant starch in the oats. No cooking needed, just mix everything together and stick it in the fridge. It couldn’t be easier.

Are overnight oats gluten-free?

If you have Celiac disease, make sure to use certified gluten-free oats. While oats themselves are naturally gluten-free, sometimes there can be cross-contamination in the field if wheat is grown nearby. Of course, what you add to them makes all the difference so check each product like yogurt and nut milk to ensure they are gluten-free before consuming them.

Are overnight oats eaten cold?

That’s entirely up to you. I prefer them cold, but some people like to microwave them for around 30 seconds to take away the chill. As long as you use a microwave-safe jar or bowl, it’s not an issue. Make sure to take the metal lid off if you prepared the oats in a Mason jar!

Can I make overnight oats vegan and dairy-free?

Of course! Simply substitute your favorite plant-based protein powder and plant-based yogurt. You may have to play with the sweetener depending on how much sugar/non-nutritive sweetener is in the yogurt and protein powder.

Are overnight oats good for weight loss?

That depends. Beginning your day with my overnight oats recipes will provide at least 20 grams of protein to help preserve and protect your muscle mass as well as helping to keep you full throughout the morning. The soluble fiber in oats will also assist with satiety and may help with cholesterol and blood sugar control. Ultimately, the total calories matter and my recipes hover around 300 calories for the meal. I’ve seen recipes add 2 Tablespoons of nut butter or lots of nuts and seeds which are healthy but can add hundreds of extra calories.

How long do overnight oats last?

If you make them complete with fruit and toppings, I wouldn’t use it for more than 2 days for the best consistency. If you want to make a larger batch of just the oats, milk, yogurt, chia, protein powder and sweetener, that can last in a storage container or individual jars for 4 or 5 days. Simply add your fruit and toppings when ready to serve it.

Here are a bunch of Overnight Oats recipes you can find on NutritionStarringYOU.com that follow my basic recipe with lots of different variations and add-ins. Let me know which ones are your favorites!!

Learn how to make overnight oats with 12 easy, #proteinpacked recipes you can prepare to be #glutenfree, #dairyfree or with #noaddedsugar. Share on X