Hey there! Today I’m going to give you three delicious reasons to get out of bed this morning! Overnight oats are hands down the easiest breakfast for when I have a busy schedule. They are 99% of the time my number one breakfast obsession, for when I want a healthier day pick me up. The best part is you can have different flavored oats each morning just by switching up a few add-ins and toppings!  

What to expect: This post will teach you how to make a basic overnight oats recipe. You’ll also find some nutrition tips along with five super delicious overnight oats flavors to get you through the week!

I have made these flavored oats for my family - some who initially hated oats, before trying these– and the one most repeated feedback I got was “It’s like having dessert for breakfast!”

What Are Overnight Oats?

Overnight oats are a no-cook method of making oatmeal. So, instead of cooking oatmeal on the stovetop or microwave, you soak the rolled oats in milk. That soaking process softens them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it’s ideal if you soak them overnight…hence the name overnight oats!

Bottom Line: Overnight oats are as easy as stirring together a couple of ingredients in a jar, placing them in the fridge, and enjoying the next morning. That’s it! There’s no cooking, baking, and you don’t even get any extra dishes dirty. It’s a total winner all around.

Base Recipe for Overnight Oats

The following is a list of 6 basic ingredients for the overnight oats base recipe

• Rolled oats - Make sure to use plain old-fashioned oats, also known as rolled oats
• Milk - You can use dairy/plant-based milk. Alternatively, you can use water instead
• Chia seeds - Acts as a binding ingredient and helps give the overnight oats a thick creamy consistency
• Honey – Acts as a natural sweetener
• Vanilla extract – It enhances all the flavors you will add to your oats (optional)
• Cinnamon – Helps regulate blood sugar levels (optional)

Tip: Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids.

3 Easy Flavor Variations

The base recipe is delicious and filling all on its own. But if you’d like to spruce it up, you can add a variety of toppings and mix-ins, including yogurt, fresh fruit, nuts, seeds, spices, jams, and more. That being said, here are 3 flavors that will get you out of bed excited for breakfast!

Base recipe for plain overnight oats

• ½ cup rolled oats

• ½ cup milk

• 1 teaspoon chia seeds

• 1 teaspoon honey

• ½ teaspoon vanilla extract (optional)

• Pinch of cinnamon (optional)

1. Honey apple overnight oats

Base recipe + 1/2 cup diced apples

Suggested toppings: ¼ cup yogurt + apple pieces + 1 tbsp. peanuts + pinch of cinnamon

Tip: Yogurt is a good source of probiotics and peanuts are a good source of healthful fats, protein, and fiber.

2. Rum n' raisin chocolate overnight oats

Base recipe + 1 tbsp. cocoa powder + 1 tbsp. raisins

Suggested toppings: ¼ cup  yogurt + grapes + chocolate shavings

Tip: Cocoa is packing with anti-oxidants, helps reduce inflammations, and improves brain function. 

3. Carrot cake overnight oats

Base recipe + ¼ cup grated carrots + 1 tbsp. raisins 

Suggested toppings: ¼ cup yogurt + 1 tsp. peanuts + pinch of cinnamon

Tip: Raisins are high in fiber, antioxidants, iron, calcium, and natural sugars. Best part? This recipe tastes just like carrot cake and is currently my favorite of the bunch!

How Long Do Overnight Oats Last?

When stored in an airtight container in the fridge, overnight oats should last for up to 5 days. They will soften more the longer they sit, so I find they’re best on days 1-3, but they’re still safe to eat on day 5. Overnight oats are great for meal prepping, which is one of the reasons I included them in my low-calorie breakfast eCookbook that you can access by clicking here! Feel free to make a whole batch for the week. I like prepping them in wide-mouthed 500 ml mason jars.

Bonus: These overnight oats recipes are weight-loss friendly and muscle-gain friendly, it all depends on your portion sizes. Without the toppings, they go for 350-400 calories per serving.

Extras:

• These recipes contain a lot of protein, fiber, whole carbs, and healthy fats too, which makes them a well-balanced weight-friendly breakfast.
• You can use any yogurt, fruits or nuts you prefer based on the overnight oats flavor you're having
• You can warm them up or eat them cold straight out of the jar.

Tip: If you don’t own a refrigerator yet or forgot to prep your overnight oats before bed just throw the ingredients in a skillet over medium heat on the stove or microwave for 3-5 minutes. Serve with your favorite toppings and enjoy!

If you try any of these recipes, don’t forget to leave a comment below! It helps others who are thinking of trying out the recipes. If you happen to take some photos, share them on Instagram and tag @smodernhealth