OVERNIGHT OATS

GUIDE
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 OVERNIGHT OAT RECIPES
1 2
VANILLA CHOCOLATE
• 1/2 cup old fashioned rolled oats • 1/2 cup old fashioned rolled oats
• 1/2 cup milk • 1/2 cup milk
• 1/3 cup plain yogurt • 1/3 cup plain yogurt
• 1 tsp vanilla • 1 Tbsp honey or maple syrup
• 1 Tbsp honey or maple syrup • 1 Tbsp cocoa powder
• pinch of salt • Pinch of salt

3 4
PEANUT BUTTER BANANA RASPBERRY
• 1/2 cup old fashioned rolled oats • 1/2 cup old fashioned rolled oats
• 1/2 cup milk • 1/2 cup milk
• 1/3 cup plain yogurt • 1/3 cup plain yogurt
• 2 Tbsp seed butter • 1 Tbsp honey or maple syrup
• 1 Tbsp honey or maple syrup • Pinch of salt
• 1 Tbsp jam • 1/2 ripe banana, mashed
• Pinch of salt • 1/2 cup raspberries

5 PUMPKIN SPICED 6
APPLE CINNAMON
• 1/2 cup old fashioned rolled oats • 1/2 cup old fashioned rolled oats
• 1/2 cup milk • 1/2 cup milk
• 1/3 cup plain yogurt • 1/3 cup plain yogurt
• 1/4 cup pumpkin puree • 1 Tbsp maple syrup
• 1 Tbsp honey or maple syrup • Pinch of salt
• 1 tsp pumpkin pie spice • 1/3 apple, chopped small
• Pinch of salt • 1 tsp cinnamon

DIRECTIONS:
1. In a bowl, add the rolled oats, milk, plain yogurt, sweetener (honey or maple
syrup), and a pinch of salt. Add any additional flavor ingredients listed above.
Mix everything together thoroughly.
2. Pour the oats into a container and seal with a lid. Place in the fridge for a
minimum of 4 hours, but preferably overnight to let oats absorb all the liquid.
3. In the morning, take out from the fridge and give a quick stir. Add your favorite
toppings. These oats are eaten cold with a spoon.

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 OVERNIGHT OATS RATIO:

1/2 cup rolled oats + 1/2 cup milk + 1/3 cup yogurt + 1 Tbsp
sweeter + pinch of salt = the best overnight oats

WHAT INGREDIENTS DO YOU NEED FOR OVERNIGHT

OATS RECIPE?
To get the healthiest overnight oats that will provide you with more energy and
avoid that mid-morning sugar crash, here are some recommendations:

• OATS – Whole rolled oats will definitely give you the best results. I don’t
recommend using instant oats because of their lower nutritional quality.

• YOGURT – For the healthiest results, use plain yogurt (flavored yogurt will always
have added sugar). You can use regular yogurt, greek yogurt, skyr yogurt, or a
dairy-free option like cashew yogurt. Each kind of yogurt will give a little
different consistency to the overnight oats. In general, the thicker the type of
yogurt, the thicker the overnight oats will be.

• MILK – You can use any kind of milk you prefer. I used regular milk for this recipe,
but you can also use a dairy-free alternative like almond milk, cashew milk, soy
milk, oat milk or hemp milk.

• SWEETENER – I’m a big maple syrup fan, which is what I used in these recipes.
However, not everyone feels the same way. You can also use honey, stevia, or 1/4
of mashed banana to sweeten your oats.

• FLAVOR ADDITIONS – There are so many flavor additions you can try. Chocolate,
peanut butter and jelly, pumpkin spice, banana raspberry and apple cinnamon
recipes are all included below. Just keep reading to see how to make each of
these delicious flavors.

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 Making overnight oats is really simple and can be done in
four easy steps:

• MIX INGREDIENTS – First, mix all the

base ingredients together in a bowl.
These are the rolled oats, milk, yogurt,
sweetener and pinch of salt. Add in any
flavor additions.

• POUR INTO A MASON JAR – Pour the oat

mixture into an airtight container, my
favorite option is an 8 oz mason jar like I
use in the photos. This is not mandatory,
you can use any container you have as
long as you seal it with a lid or cover with
plastic wrap.

• CHILL OVERNIGHT – Place the overnight

oats in the fridge overnight to let the
oats fully absorb all the liquid.

• SERVE WITH TOPPINGS – In the morning,

add your favorite toppings including,
b e r r i e s , s l i ce d b a n a n a , s h r e d d e d
coconut, raisins, apple slices, dark
chocolate chips, nut butter and anything
else you like!

OVERNIGHT OATS WITHOUT DAIRY

Don’t like yogourt? Lactose intolerant? No problem – these recipe combination can be
used to create delicious oat base alternatives. Then just add the flavor additions to
create any that you like:

Overnight oats without milk – Instead of milk you can use water. Here’s the recipe
combination: 1/2 cup rolled oats + 1/2 cup milk + 1/3 cup plain yogurt and 1 Tbsp
sweetener (honey or maple syrup).

Overnight oats without yogurt – If you’re not a fan of yogurt, then you can try the chia
seed recipe below.

Overnight oats with chia seeds (Dairy-Free) – Instead of using yogurt, the chia seeds
are used to thicken it up. Here’s the recipe combination: 1/2 cup rolled oats + 1/2 cup
dairy-free milk (almond, cashew, oat, hemp, soy etc) + 2 tsp of chia seeds. Mix together
and add any flavor additions. These will need to chill overnight as well.

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TIPS FOR MAKING THE BEST OVERNIGHT OATS
• Prep ingredients the night before – Overnight oats are really easy to assemble.
But you want to give the oats some time to fully soak up the milk and plain
yogurt, the best time to do that is the night before.

• Eat overnight oats cold – Most people prefer to eat their overnight oats cold – this
is what makes them an easy on-the-go breakfast. This might take a bit of getting
used to. So if you think that eating cold oats is just too weird, you can warm them
up in the microwave. I go over that in the FAQs section.

• Add your favorite toppings. Some toppings I recommend trying are berries,
bananas, apples, oranges, nuts, hemp seeds, sunflower seeds, pumpkin
seeds, sunbutter (it’s nut free), shredded coconut, raisins, and anything else you
feel like experimenting with.

• When you’re ready to eat, stir it up and enjoy. Overnight oats are pretty
straightforward to eat. Take a spoon and stir them up – then take a bite. They’re
wonderfully satisfying and delicious.

• Make your overnight oats enjoyable for your own tastes. Once you try out a few
recipes and learn what you like, start playing around with different combinations.
Be sure to share them in the comments at the end of the post for others to see!
These overnight oats are easily adaptable – try different fruits, nuts or seeds, don’t
be afraid to swap any ingredients out. Or if you want to add some superfoods like
chia seeds or hemp seeds, go for it.

Can I Eat Overnight Oats After 1 Hour?

Nope. The overnight oats won’t be ready yet. They’ll still be runny and the liquid
won’t be properly absorbed into the oats. I recommend a minimum of four hours,
but preferably overnight because that’s where you’re going to get the best results.

How Long Do Overnight Oats Last?

The overnight oats will last about a week in the fridge if stored in an airtight
container. You can meal prep a batch of oats on Sunday night, store in the fridge and
eat for breakfast throughout the week.

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Can You Eat Overnight Oats Hot?
Typically overnight oats are eaten cold. But I get that this might seem strange when
you’re used to eating them warm. I tested this recipe and yes, you can heat it up for
about 1-2 minutes in a microwave-safe container (I recommend pyrex or glass). The
oats will be super chewy and the yogurt and milk will have evaporated. It’s not my
favorite way to eat overnight oats, but it still works. Truthfully though, there’s no
point to making the oats this way when you could just cook them normally and add
toppings afterward.

Can You Use Steel Cut Oats?

You can, but they won’t have the same consistency. Steel cut oats take longer to
cook in general, they have an outer shell. So they will probably be chewier and may
not fully absorb all the liquid. I haven’t tested using steel cut oats yet, but if you do
let me know how it goes in the comments!

Can You Use Instant Pack Oats?

Yes you can, but I don’t recommend it. Here’s why… instant pack oats are quite
different than the whole grain rolled oat version. They’re not the only thing included
in the pack either – many have added salt, sugar and preservatives. For more energy
and to avoid that mid-morning sugar crash, whole rolled oats are a better option.

How Many Calories Do Overnight Oats Have?

Each overnight oats recipe will vary depending on the toppings added, milk used,
yogurt used, etc. But to give you a reference, the base recipe using rolled oats, plain
greek yogurt, 2% milk, and honey will make 1-2 servings (depending on how hungry
you are) and is a total of 342 calories.

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