Overnight oats are the easiest healthy meal prep breakfast ever! Let them work their magic while you sleep and enjoy a hearty filling meal every morning.
Rolled oats and your favorite milk is all that it takes to make these super easy overnight oats. Oatmeal is a great addition to any meal plan because of the fiber and protein it provides.
Overnight oats are a blank canvas ready for you to flavor any way you like. Try any one of my delicious combinations or create your own. For a crowd, a toppings bar will please everyone.
Are overnight oats healthy?
We know that oats are healthy because of all the fiber, protein, omega 3 fatty acids and other nutrients they contain.
Overnight oats is oatmeal that is never cooked. You allow it to sit in the liquid long enough to soften the oats. This provides some extra nutritional benefits. They are easier to digest. Not exposing the oats to heat but allowing the oats to soak allows extra time for breaking down the starches.
Plus you can make a whole batch of these at one time and keep them in the refrigerator until you are ready to eat them. They will last for at least a week, making it super easy to start your day right.
What kind of oats are best for overnight oats?
You always want to use old fashioned rolled oats in this recipe. Rolled oats are lightly processed. The oat is removed from the hull. Then it is steamed and rolled flat. Because of this, they will absorb more water than other varieties of oats. In this overnight oats recipe, you will end up with a smooth creamy texture.
Instant oats may sound appealing, but because they are cut so small, they will practically dissolve in the liquid. You’ll be left with nothing but mush.
Steel-cut oats will absorb the milk, but will end up grainy and very chewy.
How do you do overnight oats?
With one minute of prep time in the evening, you can make a hearty breakfast for the whole family.
- Put the oats and milk in a container. Use a one to one ratio for the best absorption. Don’t add anything else yet!
- Stir or shake
- Let it sit in the refrigerator overnight (at least six hours)
- Add toppings and sweeteners right before you eat it.
You can use any milk you prefer in these oats. My favorite is coconut milk because of its rich creamy flavor. However, feel free to try:
- Cow’s milk
- Almond milk
- Coconut milk (my favorite)
- Cashew milk
- Yogurt
- Water (but it won’t be as creamy)
You’ll want to add some sweetener in the morning before eating these. Any of the following work great:
- Maple syrup
- Honey
- Coconut sugar
- Stevia
- Raw sugar
What toppings can I use?
When you are ready to eat, you can add as many healthy toppings as you like. One of my favorite ideas for these overnight oats is create unique flavor combinations. The mixes in the picture are as follows:
- Mango, Blueberry, Peanuts
- Strawberry, Chocolate Chips, Sunflower Seeds
- Pineapple, Mango, Desiccated Coconut
- Pear, Pomegranate, Sliced Almonds
- Banana, Peanuts, Chocolate Chips
- Apple, Pecans, Cinnamon
- Blackberries, Pecans, Desiccated Coconut
- Banana, Strawberries, Hazelnut Butter
- Raspberries, Chia Seeds, Sliced Almonds
Overnight Oats
Ingredients
- 3/4 cup old-fashioned rolled oats see notes
- 3/4-1 cup milk ANY milk
Instructions
- Add oats & milk to a sealable container and give a quick stir, OR seal an give a quick shake.
- Place in the refrigerator overnight or for at least 6 hours.
- Sweeten with maple syrup, honey, coconut sugar, or any other sweetener if desired and top with fruit, nuts, nut butter, seeds, chocolate chips, desiccated coconut, spices, extracts in any combination. The sky is the limit. Topping suggestions above in the blog post.
- Overnight Oats last in the fridge for as long as your milk lasts (check the expiration date and remember when you opened it. Most milk will last up to 1 week once opened).
Herb Egg Muffins
Artisan Bread (fail-proof step by step instructions)
8 Healthy Meal Prep Bowls in 1 Hour
Mirabella says
Hi Lorena,
Do your oats equal “zarte Haferflocken” in Germany?
And is the coconut milk you use the white high fat one in the can that you usually use for cooking or rather the transparent “Kokosdrink” which is more like sweet water?
Viele Grüße aus Deutschland
Mirabella
Lorena Grater says
Hi Mirabella, no, “zarte” would be more like the “quick-cooking” here. You need “kernig”. And you can use either canned (higher in calories) or you can use carton coconut “milk” not coconut water (lower in calories). If you can’t find carton coconut milk use canned and water it down 50/50 with water.
Joan A. says
What size wecks do you use?
Lorena Grater says
250ml
Jen says
Hi Lorena,
Love the glass containers you used for the overnight oats. Can you please share where to get them? Thank you.
Jen
Lorena Grater says
Hi Jen, they are from the brand “Weck”. I buy them at my local hard-ware store but you can find them online as well I think.
Pegg says
Overnight oats are great and a regular part of my breakfast rotation. Mine include oats, milk, vanilla yogurt, frozen blueberries and cinnamon. Sometimes I use applesauce instead of the blueberries. This is one of the best breakfasts for keeping you full until Lunch!
Laura says
I add chia seeds and cinnamon — delicious!
Gertrude A. Olea says
How delicious it looks! There are no words! I will surely do the same)
Eugene says
We are oatmeal fans but prefer ours warm in the morning. We have been using steel cut in slow cooker overnight which makes it creamy. Will try this new recipe but wonder how toheat before serving.
Lorena says
You can heat it either in the microwave or in a water bath :)
Sandra Young says
I always put in all my add-ins right at the beginning also. Nothing is stirred until the day of use and I’ve never had an issue. Just take it out the day I want it, give it a stir and I’m good to go!