Overnight oats: basic recipe, ratios and 7 flavour combinations
Overnight oats are a breakfast you make in five minutes the evening before, and they wait for you ready in the fridge in the morning. The oats soften in liquid overnight without any cooking, so all you need to do in the morning is take out the jar and add some berries or nuts.
In this guide we cover the basic recipe, the right ratios, which liquids work, how long overnight oats keep and seven flavour combinations that keep breakfast interesting all week.
Basic overnight oats recipe
The basic ratio is easy to remember: use roughly two parts liquid to one part rolled oats. Depending on your appetite, 40 to 80 grams of oats, about half to one cup, makes one serving.
Mix the oats and liquid in a jar or bowl, add a pinch of salt and, if you like, spices such as cinnamon, cardamom or vanilla. Put the lid on and refrigerate for at least six hours, ideally overnight. In the morning, stir, add a splash of liquid if needed and pile on your toppings.
Regular rolled oats work best. Quick oats soften faster and give a smoother texture, while large, thick oats stay firmer and need a little more liquid.
Which liquid should you use?
Almost any liquid works as a base. Milk makes the oats soft and rich, yogurt or quark makes them creamy and higher in protein, and oat drink suits a dairy free diet. Many people mix half milk and half yogurt for a thick but not stodgy texture. If you are wondering which plant drink suits you best, read our plant milk comparison.
Thick yogurt or quark needs a little more liquid because the oats absorb moisture. If you add chia seeds, add extra liquid too, as they thicken the mixture a lot.
Why oats make a good breakfast
100 grams of rolled oats contain about 380 kilocalories, almost 14 grams of protein and around 10 grams of fibre. The special fibre in oats, beta glucan, is one of the best researched dietary fibres: the EU has approved a health claim that oat beta glucan lowers blood cholesterol with a daily intake of three grams. Fibre also supports healthy digestion, which we cover in our article on gut health and food.
Overnight oats are safe to eat without cooking because rolled oats are steamed during processing. If you have coeliac disease, choose oats labelled gluten free, as regular oats can contain traces of wheat, barley or rye. Always check the label.
7 flavour combinations for overnight oats
Blueberry and vanilla: milk, a pinch of vanilla and a handful of blueberries.
Apple and cinnamon: grated apple, cinnamon and toasted walnuts.
Banana and peanut butter: a spoonful of peanut butter, cocoa and banana slices in the morning.
Raspberry and chocolate: cocoa powder, raspberries and a little dark chocolate on top.
Mango and coconut: oat drink, coconut flakes and diced mango.
Carrot cake: grated carrot, cinnamon, raisins and a spoonful of quark.
Protein breakfast: half quark and half milk, topped with frozen berries.
How long do overnight oats keep?
Prepared overnight oats keep for two to three days in a closed container in the fridge, so you can easily make several mornings' worth at once. Add fresh fruit such as banana and crunchy toppings such as nuts and granola in the morning, though, so they do not turn soggy. Frozen berries can go in the night before: they thaw overnight and colour the oats beautifully. For tips on storing fresh berries, see our guide on how to keep berries fresh.
Keep the oats in the fridge at all times and do not leave them at room temperature for hours. If they smell sour or show any mould, throw them away.
Overnight oats as a meal prep breakfast
Overnight oats are one of the easiest ways to start with meal prep. On Sunday evening, make three servings in lidded jars and your weekday breakfasts are sorted. The same idea works for dinners: when you plan and cook meals in one go, the week feels lighter. Read more in our guide to meal prep and freezing portions.
A small jar of overnight oats also makes a good snack for work or after school. For more ideas, see our guide to healthy snacks for the working day.
Can you heat overnight oats?
Yes. Although overnight oats are usually eaten cold, you can warm them in the microwave or in a pan in the morning. Add a splash of milk first, as the oats thicken as they heat, and stir now and then. The warm version is especially good on dark autumn and winter mornings. Add your toppings after heating.
Common mistakes and how to fix them
If the oats are too thick, stir in a splash of milk in the morning. If they are too runny, use a few more oats next time or add a spoonful of chia seeds. If they taste bland, a pinch of salt and cinnamon brings out the nutty flavour of the oats, and you need little sugar when sweet fruit or berries are added.
The best thing about overnight oats is that you can adapt them to your taste without an exact recipe. Once you know the basic ratio, you can swap the liquid, spices and toppings depending on what is in the cupboard. If you fancy something different for a weekend breakfast, try a classic Christmas rice porridge.
Breakfast sorted, what about dinner?
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