Step-by-step guide on how to make overnight oats that are quick, healthy and delicious, with answers to virtually any question you've ever had about overnight oatmeal. Plus, 5 yummy make-ahead recipes for overnight oats, including yogurt, apple pie, blueberry, chocolate, and banana cream pie flavours.
If you’re struggling to fit a healthy homemade breakfast into your busy morning routine, overnight oats could be the solution you’ve been waiting for. To help you start with your new healthy habit of meal prepping your breakfast for the whole week ahead, here is the ultimate guide on how to meal prep overnight oats.
This guide comprises of two parts:
- Find answers to every question about (vegan) overnight oats you’ve ever had
- Get weekly breakfast meal prep plan, with 5 recipes for overnight oats
Overnight oats are incredibly flexible, which means you can easily find the perfect version for your tastes. Whether you’re a fan of creamy banana, apples and cinnamon, coconut, or classic berries with yogurt, you’re bound to find an overnight oatmeal recipe that will suit your tastes. My favourite overnight oats recipes include:
- Banana Overnight Oats
- Banana Peanut Butter Overnight Oats
- Basic Peanut Butter Overnight Oats
- Blueberry Overnight Oats with Yogurt
- Chocolate Overnight Oats
- Overnight Steel Cut Oats with Coconut
- Raspberry Overnight Oats
- Traditional Bircher Muesli
- Yogurt Overnight Oats
Why You Should Make Overnight Oats
- They’re usually 10 ingredients or less
- Take 5 minutes to make
- Are perfect for meal prepping
- No cooking required
- Are gluten free
- Can be eaten hot or cold
- Can be vegan
- Are super easy to customise
How to Make Overnight Oats
The basic components are oats and liquid of choice. With that, you can do anything you want: sweeten, add fruits, nut butter, chopped nuts or any kind of topping.
The only thing you should keep in mind is that the oats to liquid ratio should always remain pretty much the same.
The golden rule for liquid to oats ratio is 2:3, which means:
- Two parts liquid
- One part rolled oats
For example, you will need to mix ½ cup of rolled oats with ¾ cup of liquid.
These are the basic steps to make overnight oats:
- Add rolled oats to a container, and add any other dry ingredients you’re using for this recipe (such as cocoa powder, coconut or chia seeds).
- Add liquid of choice, such as almond milk, soy milk, coconut milk or even yogurt.
- Sweeten with maple syrup, agave syrup, honey or any other sweetener of your choice. This is completely optional and depends on your personal preference for sweetness.
- Seal the lid and pop the oats in the fridge.
- Take them out the following morning and top with fresh fruits, nut butter, chocolate chips, and more.
- Eat straight from the jar - which means virtually no dirty dishes.
Which Oats Should I Use?
Oats are an excellent source of fibre, vitamins and minerals, such as manganese, phosphorus and magnesium, and higher in protein than most grains. But some types are healthier than others. Here's a breakdown of three of the most common types of oats:
- Rolled oats, also known as regular or old-fashioned oats, are made when oat groats are steamed and then rolled into flakes. They are what you will most often find in oatmeal and overnight oatmeal recipes, cookies and other baked goods.
- Quick oats, also known as instant oats, are a step further from rolled oats. They’re steamed longer and rolled into thinner flakes, which results in a fluffier texture. These only require 30 minutes of soaking, and can be cooked in the microwave in just one to two minutes.
- Steel cut oats, sometimes also called Irish oatmeal, act and look a bit differently. They are not rolled, but cut into small pieces, which makes them a lot coarser and harder to cook.
Most often, overnight oats are made with rolled oats.
What Liquid Can I Use?
The great thing about overnight oats is that you can make them with virtually any milk or yogurt you want, as long as you stick to the right liquid to oats ratio. This includes dairy milk and yogurt, as well as plant-based alternatives, such as almond, soy, coconut, rice, or hemp milk or yogurt.
How Long Can I Keep Overnight Oats in the Fridge?
Up to a week, but they’re best the next morning, which is why I decided to prepare this weekly meal prep plan that can’t go wrong. You will mix all the dry ingredients at the beginning of the week, and then add the liquid ingredients (including fruits, nut butter and liquid sweeteners) the night before. Right before digging in, you can top your overnight oats with fresh fruits, berries, maple syrup, nut butter, or any other favourite topping.
This way you get the best of both worlds - breakfast made a week ahead, and freshly made overnight oats every morning.
Can I Reheat Them?
Yes, overnight oats can easily be reheated either in the microwave, or on the stovetop. If you’re using the stovetop method, simply pour the oats into a pot, and stir constantly to prevent them from sticking.
Do I Have to Use a Jar?
No, you can use any lidded container you like. What’s important is that you’re able to seal the container tightly.
Can I Use Steel Cut Oats?
Steel cut oats require a bit more soaking, which is why it’s not possible to simply swap steel cut oats with rolled oats in any recipe. If you’re looking for a great overnight steel cut oats recipe, I recommend these coconut overnight oats.
Can Yogurt Overnight Oats Be Vegan?
Of course, it all depends on what kind of yogurt you use. You can opt for your favourite soy, coconut, almond or any other non-dairy alternative. Vegan yogurt can even be probiotic, and you can read more about how to spot vegan probiotic yogurt here.
Is Overnight Oatmeal Really a Healthy Breakfast?
Overnight oats have only two basic ingredients: rolled oats and milk. They’re homemade, which means you can easily control what ingredients you’re using, and always opt for real food. In my book, this makes overnight oatmeal a healthier breakfast than most. Overnight oats are:
- High in fibre
- Low in fat
- Low in calories
- Gluten free
- Easily vegan
Are There Any Downsides?
Oats are high in carbs, so if you’re following a keto diet, overnight oats are pretty much not an option for you. Because this is such a versatile recipe, oats can also turn out to be higher in calories, fat and sugar than what you’d want. To avoid this, make sure not to use too much nut butter, maple syrup or other sweeteners, and other tempting add-ins.
5-Day Meal Prep Plan
The beauty of this meal prep plan is that you can get the bulk of the work done on a Sunday evening (or whenever suits you best), and then spend no more than 5 extra minutes on your breakfast the night before.
Oats we’re making today are:
- Basic yogurt overnight oats, with 4 easy-to-find ingredients and virtually no toppings needed. This is the healthiest option of the five.
- Apple pie overnight oats, with the classic apple, cinnamon and raisin combo.
- Blueberry pie overnight oats, with a generous serving of fresh blueberries.
- Chocolate chip cookie overnight oats, with cocoa in the base and chocolate chips in the topping.
- Banana cream pie overnight oats are a sweeter, more indulgent version of yogurt overnight oats, with a banana cream filling and nutty topping.
For full recipes click on the images or scroll to the bottom of the page.
Yogurt Overnight Oats
Ingredients:
- Rolled oats
- Soy yogurt
- Almond milk
- Maple syrup
At the start of the week: Measure ⅓ cup of rolled oats into a jar or container. Store at room temperature.
The night before: Add in yogurt, almond milk and maple syrup, and stir very well. Seal the lid and refrigerate overnight.
Before digging in: Top with banana slices, peanut butter or more maple syrup.
Apple Overnight Oats
Ingredients:
- Rolled oats
- Raisins
- Agave syrup
- Almond milk
- Apple
At the start of the week: Measure ⅓ cup of rolled oats and a tablespoon of raisins into a jar or container. Store at room temperature.
The night before: Add in agave syrup, almond milk and grated apple, and stir very well. Seal the lid and refrigerate overnight.
Before digging in: Top with apple slices, cinnamon, peanut butter, or more syrup.
Blueberry Overnight Oats
Ingredients:
- Rolled oats
- Soy yogurt
- Almond milk
- Maple syrup
- Blueberries
At the start of the week: Measure ⅓ cup of rolled oats into a jar or container. Store at room temperature.
The night before: Add in yogurt, almond milk and maple syrup, and stir very well. Seal the lid and refrigerate overnight.
Before digging in: Top with fresh blueberries and more maple syrup.
Chocolate Overnight Oats
Ingredients:
- Rolled oats
- Cocoa powder
- Chia seeds
- Almond milk
- Agave syrup
At the start of the week: Measure ⅓ cup of rolled oats, cocoa powder and chia seeds into a jar or container. Store at room temperature.
The night before: Add in almond milk and agave syrup, and stir very well. Seal the lid and refrigerate overnight.
Before digging in: Top with fresh berries, chocolate chips, melted chocolate, or more syrup.
Banana Overnight Oats
Ingredients:
- Rolled oats
- Soy yogurt
- Almond milk
- Banana
- Vanilla extract
- Maple syrup
- Walnuts
At the start of the week: Measure ⅓ cup of rolled oats into a jar or container. Store at room temperature.
The night before: In a medium bowl, mix soy yogurt, almond milk, mashed banana, vanilla extract and maple syrup. Transfer to the jar with rolled oats, and mix well. Seal the lid and refrigerate overnight.
Before digging in: Top with sliced banana, chopped walnuts and more maple syrup.
You can find the original 5 recipes below:
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