This post contains affiliate links. Purchasing via affiliate links supports Dietitian Debbie Dishes at no additional cost to you.
Overnight oats are the epitome of an easy breakfast meal prep option. Not only are they super easy to whip up in large batches and taste better over time, but the options for different flavors and toppings is basically endless! Plus, oatmeal is dirt cheap so all the more reason to learn how to make a good batch of overnight oats. I’ve had my fair share of boring and bland batches of overnight oats, but I’m here to save you from that. Here is what you need to know about making a better batch of overnight oats.
Table of contents
How do you make overnight oats?
I love how simple it is to make overnight oats. You don’t need to cook the oats before putting them in the fridge overnight. Instead, you just combine your oats with your liquid ingredients and let them sit overnight in the fridge where they will soften and form almost a pudding-like texture. They are great for meal prepping for breakfast for the week since they keep well in the fridge for up to 5 days. Here’s what you’ll need to make overnight oats at home:
- Old Fashioned Oats: Although it is faster to cook up a batch of quick-cooking rolled oats when making hot oatmeal, choose regular old fashioned rolled oats for overnight oatmeal. Since your oats are going to be sitting in liquid for several hours, you want to obtain that perfect balance between too mushy and too chewy. If you use quick cooking oats, you’ll end up with mush and hardier oats like steel cut oats are too chewy.
- Milk: To make these vegan, I use plant-based milk for my overnight oats. I typically use soy milk because it is higher in protein than other non-dairy milks, but you can use any plant-based milk you prefer like almond, hemp, oat, rice, or cashew.
- Yogurt: To make your overnight oats extra creamy, add some yogurt. Any type of yogurt will do, but I like to use a plant-based yogurt like the plain almond yogurt from Kite Hill.
- Chia Seeds: I know, chia seeds are still kind of a trendy superfood that I’m not sure has been made mainstream yet but it is so necessary for overnight oats! Using chia seeds takes your overnight oats to another level by making them more pudding-like. You can substitute ground flax seed if you prefer.
- Maple Syrup: Add a touch of sweetness to your overnight oats with some maple syrup. You can easily skip the maple syrup if you want to make the recipe sugar free.
- Salt: It may seem counterintuitive to add a pinch of salt to your overnight oats, but I promise you that a dash of salt takes your overnights oats from meh to Y-U-M!
- Flavoring: Let your creativity run wild with all kinds of different flavor combinations! My favorite is the blueberry muffin overnight oats recipe below.
How long do overnight oats take? Do you have to soak them overnight?
For the best results, you should try to let your oats soak for at least 4 hours but preferably overnight for the best texture/consistency. Since you aren’t cooking the oats, you want to give them enough time to soak up the milk and soften. If you meal prepped your oats, you may find them to be thicker after 2-3 days so just stir in a splash of milk to thin them out again.
Do you eat overnight oats hot or cold?
Either way! I like to eat them cold and just simply grab a jar and spoon as I am heading out the door to work. You can heat them up if you prefer warm oats. Just pop it into the microwave for about 60 seconds, stir, and eat.
Are overnight oats healthy?
Yes! Whole grains, like oats, have been noted to lower the risk of chronic diseases like heart disease, type 2 diabetes and colorectal cancer. In addition, many studies have noted that a diet higher in whole grains (at least 3 servings/day) is associated with a lower BMI. (1) The 1/3 cup of oats in the recipes below provides 3 grams of fiber, 4 grams of protein, and is a good source of phosphorus, selenium, and magnesium. The chia seeds are important for creating a pudding like texture for these recipes as well as adding another 3 grams of protein and 4.5 grams of fiber. A breakfast that is high in fiber and protein like these overnight oats will fill you up and keep you feeling full until lunchtime.
What jars do you use for overnight oats?
You can make these recipes in any jar that can hold at least 2 cups of liquid. However, if you want to step up your overnight oat game, I liked these Weck 1/2 liter jars (affiliate link) since they have a wide top which makes it easier to add toppings and eat out of with a spoon. I also like these wide mouth Ball jars (affiliate link). Rather than the metal lid and ring, we bought a set of these reusable plastic lids (affiliate link) for our jars.
Tropical Overnight Oats
No need for a tropical vacation when you make a batch of this tropical overnight oats recipe! Unsweetened shredded coconut is added to the base recipe and topped off with tropical fruit. Pineapple, mango, and banana are good sources of vitamin C which protects against cell damage from free radicals, supports healthy skin, and enhances the body’s absorption of iron (2).
Tropical Overnight Oats
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats not quick-cooking
- 2/3 cup unsweetened plain soy milk (can use any non-dairy milk)
- 1/3 cup unsweetened plain almond milk yogurt (can use any non-dairy yogurt)**
- 1/4 cup unsweetened shredded coconut
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1 tablespoon chia seeds
- Pinch of sea salt
Topping:
- 1/4 cup fresh or frozen chopped mango
- 1/4 cup fresh or frozen chopped pineapple
- 1/4 banana sliced
- 1 tablespoon toasted coconut chips
Instructions
- In a large mouth, 1 pint jar, add the oats, milk, yogurt, coconut, maple syrup, vanilla, and chia seeds. Stir well with a spoon.
- Top with mango and pineapple and cover with lid. Chill in the refrigerator overnight.
- When ready to eat, top with coconut chips.
Notes
Nutrition
Make this recipe?
Share it with me on Instagram @dietitiandebbie and tag me #dietitiandebbie
Apple Cinnamon Overnight Oats
Although I try not to play favorites, this apple cinnamon version might be mine! This one takes a little extra time since you cook the apples in a small saucepan before serving, it is totally worth it. You can either cook the apples to night before and serve chilled in the morning or if you have the time you can make the apples in the morning and serve warm over the oats. The humble apple is a good source of soluble fiber in the form of pectin. Pectin helps lower “bad” LDL cholesterol and as a prebiotic it supports gut health by feeding beneficial gut bacteria.
Apple Cinnamon Overnight Oats
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats not quick-cooking
- 2/3 cup unsweetened, plain soy milk can use any non-dairy milk
- 1/3 cup unsweetened vegan yogurt can use any non-dairy yogurt
- 1/2 teaspoon vanilla extract
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- 1/4 teaspoon ground cinnamon
- Pinch of sea salt
Topping:
- 1 teaspoon coconut oil
- 1/2 medium apple chopped
- 1/2 tablespoon maple syrup
- 1/4 teaspoon cinnamon
- 1 tablespoons golden raisins
- 1 tablespoons chopped walnuts
Instructions
- In a large mouth 1/2 liter jar, add the oats, milk, yogurt, vanilla, maple syrup, chia, cinnamon and salt. Stir well with a spoon. Cover jar and refrigerate overnight.
- In a small saucepan over medium heat, melt the coconut oil. Add the apple, maple syrup and cinnamon. Stir well with a wooden spoon until apple is coated in oil and cinnamon. Cover and let cook for 7-10 minutes, stirring occasionally with a spoon until apples are tender.
- Add cinnamon apples to oats and sprinkle with golden raisins and walnuts to serve.
Notes
Nutrition
Make this recipe?
Share it with me on Instagram @dietitiandebbie and tag me #dietitiandebbie
Blueberry Muffin Overnight Oats
Coffee shop blueberry muffins can be deceivingly unhealthy. Make this blueberry muffin overnight oats recipe instead! You’ll reap the benefits of all the fiber and protein in the oats as well as the antioxidants from the blueberries. Anthocyanins, a compound which is most abundant in blueberries and other purple hued produce, has been the focus of many research studies for its potential to reduce the risk of cardiovascular disease, cognitive decline and cancer.
Blueberry Muffin Overnight Oats
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats not quick-cooking
- 2/3 cup unsweetened plain soy milk (can use any non-dairy milk)
- 1/3 cup unsweetened plain almond milk yogurt (can use any non-dairy yogurt)
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- 1/4 teaspoon ground cinnamon
- Dash of nutmeg
- Pinch of sea salt
- 1/2 cup fresh or frozen blueberries
Topping:
- 1/4 cup fresh blueberries
- 1/4 cup chopped almonds
- 2 tablespoons toasted coconut chips
Instructions
- In a large mouth 1/2 liter size jar, add the oats, almond milk, yogurt, maple syrup, chia, cinnamon, nutmeg and salt. Stir well with a spoon. Cover and chill in the refrigerator overnight.
- Puree blueberries in blender until smooth. Stir into oats with a spoon to create swirls. Top with additional blueberries, almonds, and coconut chips.
Notes
Nutrition
Make this recipe?
Share it with me on Instagram @dietitiandebbie and tag me #dietitiandebbie
Chocolate Peanut Butter Overnight Oats
No roundup of overnight oat recipes would be complete without one recipe for the classic combination of chocolate and peanut butter. To add a bit of crunch, I also added some chopped salted peanuts which really puts this recipe over the top. Although it may taste like dessert, this chocolate peanut butter overnight oat recipe is still loaded in healthy nutrients. Chocolate is a good source of flavonols which act like antioxidants in our body to protect against cell damage and may also help promote vascular health. (3) Choose dark chocolate over milk chocolate and cocoa powder that has not undergone Dutch processing to get the most flavonols.
Chocolate Peanut Butter Overnight Oats
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats not quick-cooking
- 2/3 cup unsweetened plain soy milk (can use any non-dairy milk)
- 1/3 cup unsweetened plain almond milk yogurt (can use any non-dairy yogurt)
- 2 tablespoons natural cocoa powder
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- Pinch of sea salt
Topping:
- 1/2 banana sliced
- 1 tablespoon all-natural peanut butter
- 1-2 tablespoons chopped salted peanuts
- 1-2 tablespoons chopped dark chocolate
Instructions
- In a large mouth 1/2 liter jar, add the oats, milk, yogurt, cocoa, maple syrup, chia and salt. Stir well with a spoon. Cover and chill overnight in the refrigerator.
- Top oats with sliced banana, peanut butter, peanuts and chocolate to serve.
Notes
Nutrition
Make this recipe?
Share it with me on Instagram @dietitiandebbie and tag me #dietitiandebbie
Reader Interactions
FREE Healthy 7-Day Vegetarian Meal Plan!
When you subscribe to the newsletter.
Comments & Reviews
Just purely asking. Is it really healthy to eat a 800-ish calorie breakfast? 🙁
Everyone’s nutrition needs vary so for some, an 800 calorie breakfast could be what they need. I think you were referencing the apple cinnamon oats. It looks like there was an error in the original calculations and I have corrected that. It actually provides around 500 kcals.
I am unclear as if we cook the oats or just let them soak overnight, What are the non dairy yogurt? AS I have a strong intolerance to milk. I use Almond milk (unsweetened)for all my cooking an baking. Marie-France
Hi! No need to cook the oats, you just let them soak overnight and they will soften by morning. There are tons of non-dairy based yogurt options in the store now. A couple of my favorites are: Forager brand which is made from cashews OR Kite Hill brand yogurt made from almond milk. Other brands also make yogurt from soy milk, coconut milk, etc. Any of them will work well for this recipe!
These all look absolutely delicious – especially the blueberry muffin version. I love making overnight oats (with rice and buckwheat flakes instead of oats since they don’t agree with me) during college…so convenient!