Overnight Oats Review: A Comprehensive Review and Guide

Table of Contents

We independently research, review, and recommend the best products. Healthcare professionals review articles for medical accuracy. When you buy through our links, we may earn a commission. Read more about our process for evaluating brands and products.

Overnight oats have become an increasingly popular breakfast option over the past few years, and for good reason. This make-ahead meal offers a nutritious, customizable, and grab-and-go breakfast that can be prepared in advance.

So what exactly are overnight oats? As the name suggests, it involves soaking rolled or steel-cut oats in milk or yogurt in the refrigerator overnight, allowing the oats to soften and absorb the liquid. The oats plump up during their overnight soak, resulting in a creamy bowl of oatmeal that can be eaten cold or gently heated.

Overnight oats offer many benefits compared to traditional hot oatmeal or other convenient breakfast options:

  • Nutrition – Oats provide important nutrients like fiber, protein, iron, and magnesium. You can further boost nutrition by adding mix-ins like chia seeds, nuts, or fresh fruit.
  • Customization – There are endless ways to customize overnight oats with your favorite flavors. Mix in different fruits, spices, nut butters – anything you love!
  • Convenience – Make a batch or two on Sunday night and breakfast is ready to grab-and-go all week long. No need to cook, prep, or clean up in the morning.
  • Cost – The basic ingredients – oats, milk, yogurt – are budget-friendly. You can keep additions affordable too.
  • No Cook – Simply combine ingredients and refrigerate. No need to turn on the stove in the morning.

In this comprehensive guide, we’ll dive into everything you need to know about overnight oats including easy how-to steps, creative recipe ideas, nutrition facts, potential downsides, and how they compare to other breakfast options. Let’s get started!

How to Make Overnight Oats

Preparing basic overnight oats is simple and only takes a few minutes. Here’s what you need:

  • Oats – Rolled oats or steel-cut oats both work well. Rolled absorb liquid faster.
  • Liquid – Dairy milk, plant-based milk, yogurt, or a combo.
  • Jar or Bowl – Use a mason jar, bowl with lid, or container with tight seal.
  • Mix-ins – Nuts, seeds, nut butter, protein powder, dried fruit, fresh fruit, spices.

Follow these easy steps:

  1. Add 1/2 cup oats to your jar or bowl.
  2. Pour in 1/2 cup milk, yogurt, or a combo.
  3. Stir in mix-ins of your choice.
  4. Seal the jar or container and refrigerate overnight, at least 6 hours.
  5. Enjoy chilled or heat slightly before eating if desired.

Pro Tips:

  • Use a ratio of 1/2 cup oats to 1/2-3/4 cups liquid. Adjust to reach desired consistency.
  • Mason jars make for easy transport and cute presentation.
  • Overnight oats last 3-5 days refrigerated.
  • Add fresh fruit just before eating if using berries, bananas.
  • Heat in the microwave for 20-30 seconds before eating for a warm bowl.

Now comes the best part – choosing your own overnight oats ingredients!

Overnight Oats Recipe Customizations

One of the best things about overnight oats is the versatility – you can customize them a million different ways! Here are some ideas for ingredients to mix and match:


  • Berries – strawberries, blueberries, raspberries
  • Banana
  • Apple
  • Peach
  • Mango
  • Pineapple
  • Cherries

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Pecans
  • Peanut butter
  • Almond butter
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds


  • Dairy milk – whole, 2%, skim
  • Almond milk
  • Soy milk
  • Coconut milk
  • Oat milk


  • Greek yogurt
  • Skyr yogurt
  • Regular yogurt
  • Kefir


  • Honey
  • Maple syrup
  • Brown sugar
  • Cinnamon
  • Vanilla

Spices and Flavors:

  • Cinnamon
  • Nutmeg
  • Pumpkin pie spice
  • Vanilla
  • Cocoa or cacao powder
  • Peanut butter powder
  • Protein powder

Get creative with your own favorite flavors! The possibilities are truly endless for delicious overnight oats combos.

The Benefits of Overnight Oats

There are many excellent reasons to make overnight oats part of your regular breakfast rotation:


Oats provide important nutrients including:

  • Fiber – 4g per 1/2 cup serving
  • Protein – 5g per 1/2 cup
  • Iron
  • Magnesium
  • Zinc

You can make your oats even more nutritious by mixing in items like:

  • Chia seeds – omega-3s, fiber, protein
  • Greek yogurt – protein, calcium
  • Berries – antioxidants
  • Nut butter – healthy fats
  • Flaxseeds – fiber, omega-3s


With endless ingredient options, you can create a different flavor every day of the week. Tailor overnight oats to your personal tastes and nutrition goals.

Saves Time

Make ahead for grab-and-go convenience. No need to prep, cook, or clean up in the mornings.


The base ingredients of oats, milk, and yogurt are very affordable. You can keep additions budget-friendly too.

No Cook Required

Simply mix and refrigerate. No need to turn on the stove or microwave in the mornings.

Overnight oats offer an easy way to get a balanced, nutritious breakfast even on your busiest mornings. They deliver a host of benefits that make them a great addition to your weekly meal prep.

Delicious Overnight Oats Recipes to Try

Now that you know the basics, it’s time for the fun part – trying out delicious overnight oats combinations! Here are just a few recipe ideas to inspire your breakfasts:

Berry Overnight Oats

  • 1/2 cup oats
  • 1/2 cup milk of choice
  • 1/4 cup yogurt
  • 1/2 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey (optional)

Peanut Butter Banana Overnight Oats

  • 1/2 cup oats
  • 1/2 cup milk of choice
  • 1 tbsp peanut butter
  • 1/2 banana, sliced
  • 1 tbsp chia or hemp seeds
  • Dash of cinnamon

Pumpkin Pie Overnight Oats

  • 1/2 cup oats
  • 1/2 cup canned pumpkin puree
  • 1/2 cup milk of choice
  • 1 tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • 1/4 cup pecans

Apple Cinnamon Baked Oats

  • 1/2 cup oats
  • 1/2 cup applesauce
  • 1 egg
  • 1/4 cup milk
  • 1 tsp cinnamon
  • 1 tbsp sweetener (optional)
  • Bake at 350F for 20-25 min

Piña Colada Overnight Oats

  • 1/2 cup oats
  • 1/2 cup light coconut milk
  • 1/4 cup pineapple chunks
  • 2 tbsp shredded coconut
  • 1 tbsp chia seeds

Get creative with your own favorites! The possibilities are endless for overnight oats recipes.

Nutrition Facts for Overnight Oats

One of the biggest benefits of starting your day with overnight oats is the nutritional profile. Here are some key nutrition facts:

  • Calories – A 1/2 cup serving of basic overnight oats is around 150 calories. This will vary based on your add-ins.
  • Carbs – Oats are a high-carb food, with about 27g carbs per 1/2 cup uncooked oats. The carbs are mainly fiber and complex carbs.
  • Protein – You’ll get around 5-7g protein from a 1/2 cup of oats, plus more if you add Greek yogurt or protein powder.
  • Fat – Overnight oats are very low in fat on their own. You can add healthy fats with nuts, nut butter, or seeds.
  • Fiber – A 1/2 cup of oats delivers 4g of dietary fiber. Pair with fruit and chia seeds for even more.
  • Sugar – Plain oats have less than 1g sugar. Use healthy sweeteners like fruit or maple syrup.

Compare overnight oats nutrition to boxed cold cereals, which often have more sugar and less fiber and protein. Overnight oats provide a nutritional jumpstart to your morning.

The Potential Downsides of Overnight Oats

While they offer many benefits, overnight oats may not be for everyone. Here are a few potential downsides to consider:

  • Texture – Some people strongly prefer the hot, creamy texture of cooked oatmeal vs. the cold, wet texture of overnight oats.
  • Planning Required – You do need to think 1-2 days ahead to prepare overnight oats. It doesn’t work as well for spontaneous mornings.
  • Can Get Soggy – If soaked for too long or with too much liquid, overnight oats can become mushy or slimy in texture.
  • Short Shelf Life – Overnight oats last 3-5 days max in the fridge before the oats start to break down.
  • Repetitive – While customizable, eating any one food every day can get boring over time.

As with any food, overnight oats aren’t for everyone. Some may dislike the texture or feel limited by having to prepare them in advance. Try adjusting the liquid or oats ratio if you experience sogginess. Overall, they offer a very nutritious and convenient breakfast option.

Overnight Oats vs. Other Make-Ahead Breakfasts

How do overnight oats compare nutrition-wise and for convenience to other popular grab-and-go breakfast options? Here’s an overview:

Overnight Oats vs. Chia Pudding

Both make-ahead options using soaked seeds/grains. Chia pudding contains less protein and fiber than oats. Can customize both with different flavors. Chia pudding needs 4+ hours to set up.

Overnight Oats vs. Yogurt Parfaits

Parfaits offer more protein from Greek yogurt. Oats provide more fiber. Both are highly customizable with mix-ins. Oats require less assembly in the morning.

Overnight Oats vs. Breakfast Sandwiches

Sandwiches can contain more protein from eggs. Overnight oats offer more fiber and nutrients. Sandwiches take more hands-on prep in the morning.

Overnight Oats vs. Smoothies

Smoothies offer the convenience of drinking your breakfast. Overnight oats provide more lasting energy and fullness from the fiber. Both can pack in fruits, protein, etc.

Overnight Oats vs. Pancakes or Muffins

Baked breakfasts need more morning prep. Oats are much higher in nutrition – fiber, protein, etc. But pancakes or muffins may appeal more to some tastes.

Overnight oats shine for their balance of nutrition, customization, and grab-and-go convenience. Evaluate your own needs and preferences when choosing the best breakfast for your mornings.

Conclusion and Summary

Overnight oats have surged in popularity for good reason – they offer an easy, nutritious, and satisfying breakfast. The make-ahead convenience is perfect for busy mornings when you want to grab breakfast on the go.

Some key benefits of overnight oats include:

  • Packed with nutrition – fiber, protein, vitamins from oats and mix-ins
  • Endlessly customizable to your tastes with fruits, nuts, spices, etc.
  • Make ahead for a quick breakfast – just grab from the fridge
  • More economical than packaged oatmeal or cereal
  • No cooking required – just combine and soak

While the texture or advance planning may not appeal to everyone, overnight oats are worth trying for their stellar nutrition and convenience. Take advantage of the countless flavor combos to keep your breakfasts exciting. Overnight oats are sure to become a weekday morning staple.

Mark Sisson

Mark Sisson

My focus is primarily serious chronic conditions… Cancer, FA, RA, MS, Lupus, Lyme, Heavy Metal Detox, Diabetes, Cardiovascular, Hormonal Imbalance, Hypo/Hyperthyroid, Candida, etc., but I have seen the entire spectrum of health challenges, as well as advising those who wish to maintain their health…