Skip to content
Chances are, you have seen overnight oats trending in viral videos over the past few years. There are endless ways to make overnight oats, so your tastebuds will never get bored. The main base of overnight oats includes old-fashioned (regular or gluten-free) and milk (dairy or dairy-free). All you have to do is combine the two ingredients and let them sit in the fridge overnight to get a creamy and soft texture. You can eat them cold as is, or you can pop them in the microwave if you prefer hot oats, like oatmeal.
Building Nutritious Overnight Oats
Overnight oats make a great breakfast (or any meal of the day) as they’re nutritious, very easy to make, and super versatile. To make it even more filling and nourishing, more foods can be added to the base, such as yogurt, chia seeds, flax seeds, and protein powder.
Some Popular Toppings Include:
- Granola
- Cinnamon/Nutmeg
- Goji Berries
- Coconut Flakes
- Fresh Fruit
- Nut Butters
- Dried Fruit
- Hemp Hearts
- Nuts
- Cacao Nibs
The list goes on and on. It’s important not to overdo it on toppings, as it can increase sugar and calorie intake. Overnight oats are also very affordable, as they primarily consist of oats and milk. Oats are high in protein compared to most grains and have about 5 grams of protein per half cup. If you’re trying to increase your protein intake, adding Greek yogurt or protein powder makes a great option.
Health Benefits of Overnight Oats
Many individuals opt for oats when trying to lose weight or curb their appetite. Oats are rich in fiber and have 4 grams of fiber per half cup, which helps you stay fuller longer. About 95% of American adults and children fail to meet the recommended daily intake of fiber, which can lead to serious health problems. Oats are considered heart-healthy, as they can help prevent insulin level spikes and lower blood sugar levels. They also ferment in the gut, which may support a healthy digestive system and help avoid constipation. Adding chia seeds and flax seeds to overnight oats increases the fiber amount, which is beneficial for digestion.
Here are some fun overnight oats recipe ideas:
- Snickers
- Banana Cream Pie
- Peanut Butter & Jelly
- Strawberry Banana
- Chocolate Protein
- Apple Pie
- Latte
- Lemon Blueberry
How Long Do Overnight Oats Take?
It takes at least 2 hours for the oats to absorb the liquid properly, but most people tend to leave them overnight for a softer texture. The flavors continue to develop the longer the oats are stored.
How Long Do Overnight Oats Last?
Overnight oats should be stored in airtight glass containers to maintain freshness. The best quality will be available from 1–3 days for optimal texture and flavor, but it will remain safe to eat for up to 5 days. It also depends on what you add to the oats. If you add fresh fruit to them, make sure to check that the fruit isn’t spoiled or mushy.
Can I Meal Prep Overnight Oats?
Of course! They are one of the easiest meals to meal prep. You can create it however you like, with different recipes, or keep to one main one. Rotate different flavors each week or throughout the week.
Here is a recipe we enjoy:
Peanut Butter Banana Overnight Oats
Ingredients:
- 1 cup old-fashioned rolled oats
- 1 cup milk of choice (kefir, almond milk, regular milk, etc.)
- 1 ripe banana, mashed (⅓ –½ cup)
- 2 tablespoons creamy peanut butter
- 1 tablespoon pure maple syrup
- 1 tablespoon flax meal or chia seeds (or ½ tablespoon of each)
- ½ teaspoon pure vanilla extract
- Pinch of fine salt
- For optional toppings: sliced bananas, peanut butter, chopped nuts, etc
Instructions:
- In a bowl, whisk together all of the ingredients except for the toppings.
- Divide among three jars or containers.
- Seal and refrigerate for at least 4 hours or overnight.
- Add toppings just before eating.
This recipe has 290 calories, 10 grams of fat, 40 grams of carbohydrates, 12 grams of sugar, and 12 grams of protein.
Overnight oats are perfect for any diet, whether gluten-free, vegan, high-protein, or low-sugar. Besides being perfect for breakfast, they are also ideal for a midday snack, post-workout fuel, a dessert alternative, and a kids' lunchbox treat.
Conclusion
Overnight oats are more than just a trendy breakfast—they’re a convenient, nutritious way to fuel your day. They create a healthy and wholesome meal that is both delicious and filling, helping to curb hunger. With endless flavor combinations and the ability to prep ahead, they fit seamlessly into any lifestyle. Whether you're looking for more fiber, protein, or simply something quick and delicious, overnight oats are a satisfying and straightforward option.
