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Healthy Overnight Oatmeal

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Healthy Overnight Oatmeal is a nutritious and delicious breakfast. This recipe is quick, easy, and a perfect meal prep idea! Customize it with your favorite toppings and flavors.

Close up of two glass jars with overnight oats with spoon topped with strawberries, blueberries, and blackberries next to strawberries, blueberries, and oats on a wooden board next to yellow and white striped towel

Are your mornings hectic, like mine? Honestly, the last thing I need is my oatmeal boiling over while I’m distracted. Healthy Overnight Oatmeal is a helpful solution!

It’s a lot to juggle getting everyone up and dressed, serving breakfast with the *right* spoon, filling water bottles, packing lunches, locating backpacks, and of course, asking, “WHERE ARE YOUR SHOES?!” 

Overnight oats are as easy as cold cereal, but wholesome and filling. (Does anyone else feel like their kids are hungry AGAIN five minutes after eating a bowl of cereal?!)

This is an awesome meal prep idea! Bonus – my recipe makes a travel-friendly, single portion for mornings on the go.

top view of glass jar of overnight oats with spoon lifting oats out with raspberries, blackberries, and oats in background on wooden board

WHAT ARE OVERNIGHT OATS?

Healthy overnight oatmeal is the no-cook method for making oatmeal! Instead of cooking oats in the microwave or on the stovetop, you soak the oats in milk. 

The oats absorb the liquid and create a soft consistency, comparable to cooked oatmeal. Overnight oats are traditionally served cold, but you can warm them up. 

This recipe is very versatile. Customize it according to your preferences and dietary needs!

Overnight oats in glass jar with spoon topped with strawberries, blueberries, and blackberries next to strawberries, blueberries, and oats on a wooden board with bowl of strawberries behind

HOW TO MAKE HEALTHY OVERNIGHT OATS

  • Add oatmeal (not quick oats), almond milk, pure maple syrup, vanilla, and ground cinnamon to a glass jar.
  • Stir and cover.
  • Refrigerate overnight
  • Serve cold or warm with extra toppings, such as berries and granola.

Customize this recipe with your favorite toppings such as berries, bananas, and your favorite nut butter! This recipe will never get old if you switch up the toppings.

This recipe works with any kind of milk. I like unsweetened almond milk the best because it yields a slightly thicker consistency than cow’s milk. This is an excellent, dairy-free recipe!

You can use any kind of sweetener. I like pure maple syrup, which is not the same as pancake syrup.

What’s the difference between pure maple syrup and pancake syrup?

Pure maple syrup is simply maple tree sap that has been boiled down to a thick consistency. It’s one ingredient and a healthy sweetener option.

Pancake syrup is usually corn syrup, maple extract, and other artificial flavoring and fillers.

Two glass cups of chia pudding and overnight oats with spoon topped with strawberries, blueberries, blackberries, and granola next to blueberries, strawberries, and oats on a wooden board

HEALTHY OVERNIGHT OATMEAL VARIATIONS

  • Protein Overnight Oats: Add protein powder to the recipe with an additional 2 tablespoons of almond milk.
  • Vegan Overnight Oats: Don’t use honey as a sweetener. Sweeten with sugar, monk fruit, or another vegan sweetener. 
  • Chia Overnight Oats: Add ½ tablespoon of chia seed to the recipe with an additional 2 tablespoons of almond milk. You can also make the chia pudding separately, then mix or layer them in the same bowl (pictured above).

If you like chia seeds, check out my delicious chia seed pudding!

top view of two glass cups of chia pudding and overnight oats with spoon topped with strawberries, blueberries, blackberries, and granola next to blueberries, strawberries, and oats on a wooden board

WHICH OATS SHOULD I USE FOR OVERNIGHT OATS?

I recommend using rolled oats, not quick oats or steel cut oats. Plain, old fashioned oats soak up the milk to create the ideal consistency. Gluten free oats also work for this recipe.

WHAT’S THE TEXTURE OF OVERNIGHT OATS?

The texture is comparable to regular, cooked oatmeal. The oats are soft with a pudding or porridge consistency. 

I think overnight oats are slightly thicker and creamier than cooked oatmeal. The yummy texture is due to the oats soaking extra long in milk. 

ARE OVERNIGHT OATS COLD OR WARM?

Traditionally, overnight oats are served cold because you store the oats in the fridge overnight before serving. However, you could easily warm up this recipe, if that’s your preference.

How to warm up overnight oats

I think you should try this recipe cold! But if you’d like to warm up your healthy overnight oatmeal, simply microwave for 30-60 seconds.

Top view of two glass jars with overnight oats with spoon topped with strawberries, blueberries, and blackberries next to strawberries, blueberries, and oats on a wooden board next to yellow and white striped towel

OVERNIGHT OATS HEALTH BENEFITS

Overnight oats are nutrient dense and satiating. This no-cook method maintains the nutrients, instead of cooking them down like regular oatmeal.

Overnight oats are a rich source of fiber, keeping you fuller longer. The starches in the oats break down as they soak, which makes it easier to digest!

The health benefits are a great reason to try overnight oatmeal, not to mention it’s convenient and delicious!

If you’re looking for more convenient oatmeal ideas, check out my Instant Pot Oatmeal, 5 Ways!

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About Lisa

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Graphic of The Best Healthy Overnight Oats with two pictures of a jar of oatmeal with fresh berries.
Close up of two glass jars with overnight oats with spoon topped with strawberries, blueberries, and blackberries next to strawberries, blueberries, and oats on a wooden board next to yellow and white striped towel

Healthy Overnight Oatmeal

Yield: 1 serving
Healthy Overnight Oatmeal is a nutritious and delicious breakfast. This recipe is quick, easy, and a perfect meal prep idea! Customize it with your favorite toppings and flavors.

Ingredients

  • 1/2 cup old fashioned oatmeal (not quick, instant, or steel cut oats)
  • 1/2 cup unsweetened vanilla almond milk
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon ground cinnamon

Instructions

  1. Add oatmeal (not quick oats), almond milk, pure maple syrup, vanilla, and ground cinnamon to a glass jar.
  2. Stir and cover.
  3. Refrigerate overnight.
  4. Serve cold with extra toppings, such as berries and granola.

Notes

    • *An earlier version of this recipe incorrectly noted the measurement for the almond milk as 3/4 cup. The correct amount is 1/2 cup.
    • Customize this recipe with your favorite toppings such as berries, bananas, and your favorite nut butter! This recipe will never get old if you switch up the toppings.
    • This recipe works with any kind of milk. I like unsweetened almond milk the best because it yields a slightly thicker consistency than cow's milk. This is an excellent, dairy-free recipe!
    • You can use any kind of sweetener. I like pure maple syrup, which is not the same as pancake syrup.
    • I recommend using rolled oats, not quick oats or steel cut oats. Plain, old fashioned oats soak up the milk to create the ideal consistency. Gluten free oats also work for this recipe.
    • Traditionally, overnight oats are served cold. if you would like to warm them up, simply microwave for 30-60 seconds.
    • You may scale the recipe to make a larger batch. However, I prefer to make them into individual portions in small mason jars or plastic/glass containers.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 162Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 9mgCarbohydrates: 29gFiber: 3gSugar: 13gProtein: 4g

Did you make this recipe?

Tag me @tried_tested_true on Instagram!

Cindy

Tuesday 15th of March 2022

I can't seem to locate the recipe for chia seed pudding.

Lisa Childs

Wednesday 16th of March 2022

It's coming in 2 weeks! Keep an eye out as new recipes come out on Tuesdays :)

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