Overnight Oats

Overnight Oats are one of the easiest and healthiest breakfast recipes. Start with a simple base recipe for Overnight Oats and then customize with one of over 10 flavor options, for a healthy breakfast that can be customized to fit any dietary restrictions and made to please the pickiest of eaters! 

Love Oatmeal? Check out Instant Pot Oatmeal, Slow Cooker Oatmeal, and Oatmeal Chocolate Chip Bars.

Overnight Oats

I LOVE oatmeal. In fact we eat it nearly EVERY SINGLE DAY at our house.

More often than not, we are enjoying overnight oats. This simple recipe is perfect for hectic mornings when we are racing off for work or school.

Overnight Oatmeal is my perfect go-to breakfast recipe because:

• Easy to prep
• Full or nutrients and protein to fuel the day
• Made in individual servings
• Perfectly portable
• Ready and waiting for to grab and devour on busy mornings

What are Overnight Oats?

Overnight Oats is simply regular or old fashioned oats that have been soaked in liquid of some sort overnight. After 8-10 hours, the oatmeal is perfectly softened and ready to eat.

Are Overnight Oats Healthy?

Not only is mason jar oatmeal incredibly easy to make, there is also some proof that soaking oats actually makes them better for you.

By soaking the oats, you break down the phytic acid, found in all grains. Phytic acid binds to nutrients making them harder to absorb. Soaking the oats overnight breaks that acid down and helps to increase the absorption of nutrients, like zinc and iron, absorbed better by your body.

Plus, when you add goodies like flax seed and chia seed, your overnight oatmeal becomes a powerhouse of nutrients.

Note and Substitutions for Ingredients

• Oats–regular or quick cooking both work. Just be sure to use gluten free oats for gluten free oatmeal.
• Liquid–dairy, non-dairy milk, juice, or simply water
• Flax Seed–for added healthy fats, fiber, and Omega Fatty Acids.
• Chia Seeds–for texture, healthy fats, and fiber.
• While optional, you can also add in protein powder, for an added dose of protein and/or melted coconut oil, for added healthy fats.

Base Recipe for Overnight Oats

The base for this oatmeal recipe is super simple. For each jar, or serving, of oatmeal you will need the following:

• 1/2 cup liquid
• 1 teaspoon flax seed
• 1 teaspoon chia seeds
• 1/2 cup oats
• 1 scoop protein powder (optional)
• 1 tablespoon melted coconut oil (optional)

Start by adding the base ingredients to a pint size mason jar. Give it a good shake to incorporate all the ingredients and place in the fridge for at least 8 hours.

You can serve the overnight oats plain, or use the ideas for additions to create a an overnight oats recipe that is customized to your tastes or cravings.

Flavor Ideas

To the base recipe, use these ideas to flavor your Overnight Oats. You can make several of one flavor, or make a flavor customized for every person in your family.

• Chocolate Cherry: Use dairy or nondairy milk of your choice, 1/4 cup fresh, canned, or frozen cherries, and 1/2 tablespoon chocolate chips.
• Almond Joy: Use coconut milk, 1/2 tablespoon chocolate chips, 1 tablespoon toasted coconut, and 1/2 tablespoon sliced almonds. I find it is best to add the almonds and coconut right before serving.
• Banana Pie : Use dairy or nondairy milk of your choice, 1/2 very ripe banana, 1/2 tsp vanilla extract. Mash banana up into milk well, before adding oats.
• Peanut Butter Banana Pie  (My personal favorite) Use dairy or nondairy milk of your choice, 1/2 very ripe banana, 1 tablespoon peanut butter, 1/2 tsp vanilla extract. Mash banana up into milk well, before adding oats.
• Apple Cinnamon: , 1/2 cup milk or (1/4 cup apple juice and 1/4 cup milk), 1/2 tsp cinnamon, 1/2 tsp vanilla extract, 1/2 apple diced or 1/4 cup apple sauce. Top with chopped walnuts if desired.
• Peanut Butter Cup: Use dairy or nondairy milk of your choice, 1 tablespoon chocolate chips, 1 Tbs peanut butter, and 1/2 tsp vanilla extract.
• Peaches and Cream: Use dairy or nondairy milk of your choice, 2-3 tablespoons plain Greek yogurt, 1/2 tsp vanilla extract, and 1/2 fresh peach diced up or 1/2 cup canned peaches, diced.
• Blueberries and Cream: Use dairy or nondairy milk of your choice, 2-3 tablespoons plain Greek yogurt, 1/2 tsp vanilla extract, and 1/2 cup frozen or fresh blueberries.
• Strawberries and Cream: Use dairy or nondairy milk of your choice, 2-3 tablespoons plain Greek yogurt, 1/2 tsp vanilla extract, and 1/2 cup frozen or fresh strawberries.
• Cinnamon Roll: Use dairy or nondairy milk of your choice, 1/2 tsp vanilla extract, 1/2 tsp cinnamon, 1/4 tsp fresh nutmeg, 1 tablespoon honey, maple syrup, or agave.
• Cinnamon Raisin: Use dairy or nondairy milk of your choice, 1/2 tsp vanilla, 1/2 tsp cinnamon, 2 Tbs raisins. Chopped nuts go well with this variety. So simple, but my kids love this!!
• Pumpkin Pie: Use coconut milk, 2 tablespoons pumpkin puree, 1 tablespoon maple syrup, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1/4 tsp fresh nutmeg, 1/4 tsp ground ginger, 1-2 Tbs chopped walnuts.
• Maple Brown Sugar: Use dairy or nondairy milk of your choice, 1/2 tablespoon maple syrup, and 1-2 teaspoons brown sugar.

More Oatmeal Recipes

• Slow Cooker Peanut Butter and Jelly Oatmeal
• Baked Carrot Cake Oatmeal
• Overnight Strawberries and Cream Steel Cut Oatmeal 
• Instant Pot Steel Cut Oats
• Hot Chocolate Oatmeal

Overnight Oats

Overnight Oats are one of the easiest and healthiest breakfast recipes. This recipe is an easy make-ahead breakfast that can be customized to fit any dietary restrictions and made to please the pickiest of eaters!

4.72 from 7 votes

Print Pin Rate

Course: Breakfast

Cuisine: American

Prep Time: 5 minutes

Refrigeration: 12 hours

Total Time: 5 minutes

Servings: 1

Calories: 188kcal

Author: Kristen Chidsey

Ingredients

• ▢ 1/2 cup liquid
• ▢ 1 teaspoon ground flaxseed
• ▢ 1 teaspoon chia seeds
• ▢ 1/2 cup oats quick cooking or old fashioned
• ▢ 1 scoop protein powder optional
• ▢ 1 tablespoon melted coconut oil optional

Instructions

• Place liquid, flaxseed, chia seeds in a mason jar. Add in protein powder and or coconut oil if using. Secure lid and shake each jar until ingredients well combined.
• Open each jar and add in desired toppings/flavor options.
• Add oats and secure lid once again and shake until ingredients are well combined. 
• Refrigerate overnight or up to 5 days.
• Serve in morning cold or can warm up slightly.

Equipment Needed

• 8 ounce glass jars

Notes

• Nutritional values are based on base oatmeal without protein powder and coconut oil.
• Add in any desired toppings (see post for suggestions)
• Meal prep with overnight oats by making several mason jars worth of overnight oatmeal for the week. Overnight Oats will keep in fridge for up to 5 days. 
• Use any variety of milk you like in this oatmeal. I use unsweetened vanilla almond milk, but regular milk, coconut milk, soy milk all work great.
• 8 ounce or pint sized jars work for these overnight oats. You can double or triple the recipe and use quart sized jars. Just dish out oatmeal in morning into individual bowls.
• Be sure to use certified gluten-free oats if you need your oatmeal to be gluten free.
• Both quick cook and old fashioned oats work in this recipe.
• If you prefer your oatmeal warm, just take the lid off and microwave for 1-2 minutes and then serve.

Nutrition

Calories: 188kcal | Carbohydrates: 29g | Protein: 6g | Fat: 5g | Sodium: 266mg | Potassium: 146mg | Fiber: 6g | Calcium: 46mg | Iron: 2mg

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