Overnight oats recipe (basic ratio plus 5 flavors)
Quick answer: stir together 1/2 cup rolled oats, 1/2 cup milk, 1/4 cup Greek yogurt and 1 tablespoon chia seeds in a jar, cover and refrigerate for at least 4 hours or overnight. Eat it cold or warm. It keeps up to 4 days in the fridge, so you can make several jars at once.
Base recipe (1 serving)
| Ingredient | Amount |
|---|---|
| Rolled (old-fashioned) oats | 1/2 cup (40 g) |
| Milk, dairy or plant | 1/2 cup (120 ml) |
| Greek yogurt, plain | 1/4 cup (60 g) |
| Chia seeds | 1 tbsp |
| Sweetener, optional | 1 tsp honey or maple syrup |
| Pinch of salt | optional, brings out flavor |
Method
- Add everything to a jar or container with a lid and stir well, making sure no dry oats are left at the bottom.
- Cover and refrigerate for at least 4 hours, ideally overnight.
- In the morning, stir, loosen with a splash of milk if it is too thick, and add toppings.
The oats soften by soaking instead of cooking, which gives a creamy, pudding-like texture.
Which oats work best?
Rolled oats are best. Quick oats turn mushy, and steel-cut oats stay very chewy unless soaked longer and with more liquid. See how they compare in oatmeal nutrition facts.
Five flavor ideas
| Flavor | Add to the base |
|---|---|
| Peanut butter banana | 1 tbsp peanut butter, 1/2 mashed banana |
| Berry | 1/2 cup mixed berries, fresh or frozen |
| Apple pie | 1/2 grated apple, 1/2 tsp cinnamon, 1 tbsp chopped walnuts |
| Chocolate | 1 tbsp cocoa powder, 1 extra tsp sweetener |
| Tropical | 1/4 cup diced mango, 1 tbsp shredded coconut |
Nutrition (base recipe with 2% milk and nonfat Greek yogurt)
About 300 calories, 16 g protein, 40 g carbohydrate, 8 g fiber and 8 g fat, before sweetener and toppings. Adding peanut butter adds about 95 calories per tablespoon. See peanut butter nutrition.
How long do overnight oats last?
Up to 4 days in a sealed container in the fridge. Add fresh fruit such as banana on the day you eat it so it does not brown. Keep them cold; do not leave them out for more than 2 hours.
Can you eat overnight oats warm?
Yes. Microwave for 1 to 2 minutes, stirring halfway, and add a splash of milk.
Frequently asked questions
Are overnight oats healthy? Yes. They are a whole grain breakfast with fiber, and the yogurt and chia add protein and more fiber. Watch added sugar.
Do you need chia seeds? No, but they thicken the mixture and add fiber. Without them, use a little less milk.
Can you use water instead of milk? Yes, but the result is less creamy and lower in protein.