Overnight oats for busy mornings

This overnight oats recipe takes about two minutes to make the night before, and breakfast is waiting in the fridge when you wake up. No cooking, no pan to wash, and you can take the jar with you.

Oats are cheap, filling and full of a soluble fibre called beta-glucan, which is linked to healthy cholesterol levels. Soak them in milk and yoghurt overnight and they turn soft and creamy, a bit like a cold porridge or rice pudding. Here is how to make healthy overnight oats, plus plenty of ways to change the flavour.

Basic overnight oats recipe

Makes 1 jar. Prep time: 2 minutes. Chill time: 4 hours to overnight.

Ingredients

• 1/2 cup (40 g) rolled oats (also called old-fashioned or porridge oats)
• 1/2 cup (120 ml) milk, dairy or plant
• 1/4 cup (60 g) plain yoghurt, Greek or regular
• 1 tsp chia seeds or ground flaxseed (optional, makes it thicker)
• A small pinch of salt and a drop of vanilla (optional)
• 1 tsp honey or maple syrup, only if you want it sweeter

Method

1. Put the oats, chia seeds and salt in a jar or small tub with a lid.
2. Add the milk, yoghurt and vanilla, and stir really well. Get right into the bottom so no dry oats are hiding there.
3. Cover and put in the fridge for at least 4 hours, ideally overnight.
4. In the morning, give it a stir. If it is too thick, loosen it with a splash of milk.
5. Add your toppings and eat cold, or warm it in the microwave for a minute if you prefer.

The best ratio for overnight oats

The easy rule is equal parts oats and liquid, counting the yoghurt as part of the liquid. So 1/2 cup oats to about 3/4 cup milk and yoghurt together. That gives you a thick, spoonable texture.

• Want it thicker? Use a little less milk, or add an extra teaspoon of chia.
• Want it looser? Add a splash more milk, either the night before or in the morning.
• Adding chia? Chia soaks up a lot of liquid. For each tablespoon of chia, add about 2 to 3 extra tablespoons of milk.

Make it once with these amounts, then tweak. Everyone likes a slightly different texture, and oats vary a bit between brands.

Which oats are best?

Rolled oats are the go-to for a reason. They soften overnight but still keep a little bite. Here is how the main types compare.

Avoid flavoured instant oat sachets as your base. Many have added sugar.

If you need gluten-free oats, look for oats labelled gluten-free. Oats are naturally gluten-free, but they are often grown and processed alongside wheat, barley and rye. If you have coeliac disease, check with your doctor or dietitian before adding oats, as a small number of people react to oats themselves.

How healthy are overnight oats?

Pretty healthy, as long as you do not turn them into a pudding. Here is what the basic recipe gives you.

• Fibre: 40 g of rolled oats has about 4 g of fibre, and a teaspoon of chia adds a little more. Add berries or a grated apple and you can get to around 7 or 8 g, which is a good chunk of the 30 g a day the NHS recommends for adults.
• Beta-glucan: this is the soluble fibre in oats that forms a gel in your gut. Eating it regularly, about 3 g a day as part of a healthy diet, is linked to lower LDL cholesterol. One bowl gives you part of that, so oats work best as a regular habit.
• Protein: made with milk and Greek yoghurt, the base recipe has roughly 12 to 15 g of protein. More on boosting that below.
• Slow energy: oats are a wholegrain, so they digest more slowly than sugary cereal or white toast.

The thing that makes overnight oats less healthy is sugar. Flavoured yoghurt, lots of honey, chocolate spread and sweetened granola can turn a jar into a dessert. Let fruit do most of the sweetening. A ripe mashed banana, grated apple or a handful of berries goes a long way.

Eight easy overnight oats flavours

Make the base recipe, then stir these in the night before or add them on top in the morning.

1. Berries and honey: a handful of fresh or frozen berries and a small drizzle of honey. Frozen berries thaw overnight and turn the oats pink. More ideas in our guide to berries every day.
2. Apple pie: half a grated apple, 1/2 tsp cinnamon and a few chopped walnuts.
3. Banana and peanut butter: half a mashed banana stirred in, 1 tbsp peanut butter swirled on top.
4. Chocolate: 1 tbsp cocoa powder, half a mashed banana for sweetness, and a few raspberries.
5. Mango and turmeric: chopped mango, a pinch of ground turmeric and a pinch of cinnamon. It tastes a bit like a mango lassi. Read more about turmeric if you are curious.
6. Carrot cake: 2 tbsp grated carrot, a few raisins, 1/2 tsp cinnamon and some chopped walnuts.
7. Tropical: pineapple, a little desiccated coconut and a squeeze of lime.
8. Pumpkin spice: 2 tbsp pumpkin puree, 1/2 tsp mixed spice and a few pumpkin seeds.

Toppings that add crunch are best added in the morning, so they stay crunchy. Think nuts, toasted seeds or a small spoon of granola.

How to make high-protein overnight oats

If you find oats leave you hungry by mid-morning, the fix is usually more protein. A few easy ways:

• Use Greek yoghurt or skyr instead of regular yoghurt, and use more of it, up to 1/2 cup.
• Use dairy milk or soya milk. Almond and oat drinks are much lower in protein.
• Stir in 1 tbsp peanut butter or another nut butter.
• Add 1 tbsp chia, hemp or pumpkin seeds.
• Add a scoop of protein powder if you already use one. You will need a bit more milk.

With Greek yoghurt, milk, peanut butter and seeds, a jar can get to 20 g of protein or more. Brands vary, so check the labels if you are counting.

How long do overnight oats last?

Overnight oats keep for about 3 to 4 days in a covered container in the fridge, which makes them great for batch prep. Make three or four jars on Sunday and you are sorted until Thursday.

• Keep them in the fridge, not on the counter, as they contain milk and yoghurt.
• They get softer each day. If you like more texture, eat the older jars first or add extra oats to later ones.
• Add soft fruit like banana and berries on the day if you can. Firmer fruit like grated apple holds up fine.
• Keep nuts, seeds and granola separate until you eat, so they stay crunchy.
• If a jar smells sour or looks off, throw it out.

Can you eat overnight oats warm?

Yes. Overnight oats are made to be eaten cold, but if you prefer something warm on a chilly morning, tip them into a bowl and microwave for 1 to 2 minutes, stirring halfway. Add a splash of milk first, because they thicken when heated.

And yes, eating soaked oats without cooking is safe. Rolled oats are already steamed and heat-treated when they are processed, so they do not need cooking.

Overnight oats are one of the easiest ways to build a balanced breakfast: wholegrain carbs from the oats, protein from milk and yoghurt, fibre and fruit on top, and a little fat from nuts or seeds. If you like the make-ahead approach, the same idea works at lunchtime with a prepped bowl. And for a cosy drink to go with breakfast, try our golden milk.

Overnight oats questions people ask

Are overnight oats healthy?

Yes, they are a healthy breakfast for most people. Oats give you wholegrain carbs and fibre, milk and yoghurt add protein, and fruit adds vitamins. Just go easy on added sugar, sweetened yoghurt and chocolate spreads.

Do overnight oats need to be soaked overnight?

Not quite. Rolled oats need at least 4 hours in the fridge to soften. Quick oats are ready in 1 to 2 hours, while steel-cut oats need a full night.

Can I use water instead of milk?

You can, but the oats will be less creamy and lower in protein. A mix of water and yoghurt works if you do not drink milk, or use soya milk for a dairy-free option with similar protein.

Are overnight oats good for weight loss?

They can fit well into a weight loss plan because they are filling and high in fibre. Keep the portion to about 1/2 cup of oats, use plain yoghurt, and let fruit do the sweetening instead of honey or syrup.

Are overnight oats better than cooked oats?

Neither is clearly better. They have the same basic nutrition, so pick the one that suits your morning. Overnight oats win on convenience; hot porridge is nicer on a cold day.

Do I have to use chia seeds?

No. Chia makes the oats thicker and adds a little fibre, protein and healthy fat, but the recipe works fine without it. Ground flaxseed does a similar job.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet or taking supplements.