Overnight Oats

If you want to wake up to an easy, delicious breakfast, look no further than overnight oats. Starting your day with this healthy dose of fiber and resistant starch will give you sustainable energy and help you feel fuller longer. Plus, soaking your oats overnight provides many health benefits. What I really love about overnight oats is how easy it is to make a big batch, but still enjoy a different breakfast each morning. Just switch up the toppings and you’ve got a new bowl of goodness to start your day each morning.


Overnight Oats

  • Author: Danielle Moore
  • Prep Time: 5
  • Total Time: 5
  • Yield: 2 1x



  1. In a large mason jar, whisk together milk, water, salt and any preferred sweetener, nut butter or spices
  2. Add oats and stir well to coat each oat
  3. Add dried fruit (optional)
  4. Transfer mason jar to the refrigerate and soak overnight
  5. Serve as is or topped with fresh fruit, nut, or a dollop of nut butter


  • Serving Size: 1/2 of recipe
  • Calories: 215
  • Sugar: 1.5
  • Sodium: 294.8
  • Fat: 8
  • Saturated Fat: 1
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 28.5
  • Fiber: 4
  • Protein: 7.5
  • Cholesterol: 0

Keywords: dairy free, egg free, gluten free, oil free, soy free, vegan

What type of oats are best for this recipe? 

Just like Goldy Locks, there’s one oat that’s “just right.” Because instant oats are cut so small, they’ll end up dissolving into a not-so-appetizing sludge. Steel cut oats may not turn into sludge, but because of their shape and thickness, they’ll come out pretty chewy. For this recipe, you want a hearty oat that will take it’s time soaking up the liquid, so rolled oats are “just right!”

Do oats contain glyphosate? 

A recent study from the Environmental Working Group (EWG) found that glyphosate, an herbicide branded by Monsanto as RoundUp, was found in high concentrations in many breakfast cereals, including many popular oat brands. This herbicide has been linked to cancer and other adverse health conditions by the World Health Organization. Lucky for us, the EWG did their research on both conventional and organic brands and found that 365 Everyday Value Organic Oats and Nature’s Path Organic Oats were the two best bets to avoid this dangerous herbicide.

What’s the difference between overnight oats and regular oats? 

At the core of it, the difference is preparation (obvious, right?). Overnight oats are made — well, overnight! That means you won’t be groggily stirring a pot over the stove. Instead you’ll mix it all up, pop it in the fridge and simply serve in the morning.

I also find that overnight oats are much creamier, even when they’re cold. I like that they work as a warm or hot cereal. But the differences don’t stop there. Soaking your oats can help break down anti-nutrients that can inhibit the absorption of important minerals. Soaking also contributes to easier digestion of the oats.

What kind of toppings can I eat with overnight oats?

The combination of toppings for overnight oats are endless. But here are a few ideas:

  • Dried fruit – you’ll want to add your dried fruits, like raisins, currants, or cranberries, before you pop your oats into the refrigerator. Adding them early and letting them sit overnight will allow them to plump up.
  • Nuts – you’ll want to add your nuts, like cashews, almonds, or pecans, when you serve your oats. Simply sprinkle on top and dig in.
  • Nut Butters – you can whisk your nut butters into your milk mixture before adding the oats or simply add a dollop before serving.
  • Fruit – like nuts, you’ll want to add your fresh fruit when you serve your oats. Try fresh blueberries, sliced bananas or chopped apples. 
  • Sweetener – if you do want to add some more sweetness on top of dried or fresh fruit, try small amounts of natural sweeteners like honey or maple syrup. You can also try a sugar alternative like stevia. These can be added to the milk mixture before soaking or simply added before serving.
  • Spices – spices are the way to pack in flavor in this dish. You can can try any combination of ginger, cinnamon, nutmeg, or cardamom. These can be added to the milk mixture before soaking or simply added before serving.
  • Savory – Flip the script and eat your overnight oats with a savory twist. Think olive oil + garlic or ghee + sautéed onions. I know it sounds a little out there, but its a great way to start your day

Can I use coconut milk instead of almond milk? 

While I’m usually a use-whatever-milk-substitute-you-want-to kind of gal, coconut milk isn’t going to fly in this dish. Because coconut milk has a natural tendency to separate and solidify in the refrigerator, you’ll end up with a clumpy mess. Stick with almond milk or try our homemade hemp milk. Or if your diet allows dairy, go for it! Ideal liquid to oat ratio is 2 cups liquid to 1 cup oats to get the coveted creamy porridge consistency. I like homemade the best (get the crazy easy recipe here) but if you’re going for something from the bottle, we highly recommend Elmhurst Unsweetened Almond Milk. The only ingredient, aside from filtered water, is almonds! That means no preservatives, thickeners or emulsifiers.

Recipe compatibility with your diet type

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1–2 times per week
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This recipe has been custom designed for Lean Machine, Mediterranean, Mosaic, Nordic, Okinawan, Trainer and Urban Grazer diet types, learn more.

Danielle Moore

Danielle Moore is a professional recipe developer, Nutrition expert, food photographer and lover of veggies. Read her full bio here.

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