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
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.
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).
Recipe Video
Recipe Notes
*The best oats for overnight oats are old-fashioned rolled. Do NOT use "instant" or "quick cooking" they will become absolute mush. Do NOT use steel cut, they will be grainy. Use exclusively "old-fashioned rolled oats". Thick or thin, both work.
*Nutritional info for 3/4 cup old fashioned rolled oats and 3/4 cup 2% cow's milk.
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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!