How to Make Vegan Overnight Oats (Plus 4 Easy Overnight Oatmeal Recipes)

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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.

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).

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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.

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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.

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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.

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