Overnight oats - what's the big deal?

I have made overnight oats multiple times a week for years, so I know all the tips and tricks. And I'll share them with you in this post.

What are overnight oats?

Overnight oats are a delicious and healthy breakfast option and are gaining popularity because of their convenience, versatility and their ability to be meal prepped.

Overnight oatmeal is made by soaking oats in milk or yoghurt overnight (or for a minimum of 4 hours), which softens the oats giving them a texture similar to stove-top oats. This makes them easy to eat. Overnight oats do not have to be made the night before, the term 'overnight oats' just has a better ring to it than '4 hour oats'.

You can mix-and-match many options, just like you would stovetop oatmeal, and you can even heat overnight oats. Overnight oats can sometimes be 'mushy' and many don't like this texture but LOVE stovetop oats. My tip if this is you? Heat your overnight oats in the microwave with an extra splash of milk or water, and they taste exactly like porridge.

Blended overnight oats. If you're not a fan of hot or cold oats, try blending them first. This creates a smoothie like texture that can be had immediately, or you can leave it to set a little longer overnight for a thicker texture.

Overnight oats vs. chia pudding. Chia pudding is made similar to overnight oats where you let the chia seeds soak in milk or yoghurt overnight. I find chia pudding gives a firmer and squishier texture, while overnight oats are mushier. I actually like to combine the two together so that my tastebuds can enjoy a mix of textures.

Overnight oats ingredients

My go-to overnight oats recipe includes a 1:2 rolled oats and milk ratio (usually ½ cup oats, 1 cup milk), 1 tablespoon chia seeds and 1 tablespoon nut butter. Then of course, any toppings and flavours I want.

But, you're not limited to this and can adjust according to your nutritional preferences and needs. I have included some options below.

Overnight oats with protein powder. If you want to increase your protein intake, adding protein powder is an easy way to do this. As protein powder is a dry ingredient, you may need to adjust the liquid quantity slightly. To make sure you're getting an even spread of the protein powder without the gross taste, I would suggest mixing the protein powder with the milk first, and then adding the oats and other ingredients.

Can you use frozen fruit. Frozen fruit is one way to keep the costs down. I regularly use frozen fruit in my overnight oats as a topping. I would add all the ingredients for the overnight oats into the jar first (including the liquid) and then add the fruit on top. When I'm ready to eat, I'll mix it all up.

Overnight oats with chia. Like rolled oats, chia seeds will absorb and expand with the liquid being added. I find that it reduces the 'mushy' texture of the overnight oats by creating some variability. In addition, there are many nutritional benefits to chia seeds. It's a source of fibre and omega-3 fatty acids making you feel fuller for longer and can boost your energy levels.

Overnight oats with yoghurt. Adding yoghurt can boost the protein, calcium and probiotics of your overnight oats as well as increase the creamy texture of it. If you want to avoid the additional sugars often found in yoghurts, use plain or Greek yoghurt. If using Greek yoghurt, keep the milk ratio as is. If using other yoghurts (which are runnier), you could decrease the amount of milk to 1:1 with the oats.

Overnight oats without yoghurt. A lot of people claim that yoghurt is necessary for overnight oats, but I don't think so. While I will often add in a dollop of Greek yoghurt to my overnight oats, my partner is dairy-free and doesn't like the taste or texture of dairy-free yoghurts. Often, I'll make his without, and when I run out of yoghurt, I make do with the milk (then, I would usually add protein powder or other protein sources to boost).

Overnight oats toppings. The possibilities are endless for overnight oats toppings. Here are some of my favourites:

• Fruit (frozen or fresh)
• Nuts and seeds (adds an extra crunch)
• Biscuits and chocolate (for a sweet option)
• Cereal (if you're looking for a carb-loaded version)
• Yoghurt.
• Vegetables (like shredded zucchini or carrot).
• Spices (like cinnamon).

Overnight Oats Recipes

Passion mango overnight oats

PB&J overnight oats

Strawberries & cream overnight oats

Orange creamsicle overnight oats

Peach & raspberry overnight oats

Gingerbread overnight oats

Biscotti overnight oats

Snickers overnight oats

Banana bread overnight oats

Oreo overnight oats

Meal prep overnight oats

Meal prep overnight oats is my go-to breakfast option when I don't have time in the morning. You can make them up to 5 days in advance, you can mix-and-match your flavour combinations easily, and they take about 5 minutes to prepare a week's worth.

Here are my top tips for meal prepping overnight oats:

Use airtight containers. You can use a normal plastic or glass meal prep container. Or you can be really fancy and use a jar. They don't have to be specific overnight oats jars, you can re-use jars from sauces you purchase at the shops to save you some money.

Apart from re-using jars, here are my favourite options for overnight oats containers.

Label the containers. If you know you're not going to have them 5 days in a row, or there's a few people you're making them for, I would suggest labelling the containers to know when they were made so you're not eating oats that are past their prime.

Mix it up. The best thing about overnight oats is that they are so easy to make. If you're one to get bored with breakfast options, mix it up with different flavours. Make them with different fruits, nuts, or flavours. This will keep it interesting.

You could also mix it up by blending a couple in a blender before storing them away. This will give the overnight oats a smoothie texture.

Store correctly. Store your overnight oats in the fridge for up to 5 days.

If you're after more information about meal prepping breakfasts (or lunches and dinners), check out my Meal Prep for Beginners post, or you can purchase my Meal Prep Basics E-Book.