How to Make Overnight Oats

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.

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.

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:

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

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.