Creamy, no-cook overnight oats made with rolled oats, milk and your favourite toppings — ready to eat straight from the fridge. This easy overnight oats recipe is the perfect healthy breakfast meal prep for the whole week.
Overnight oats have become one of the most searched and prepared breakfasts globally — and for good reason. Soaking rolled oats in liquid overnight transforms them from raw grain to a creamy, ready-to-eat breakfast with virtually no morning effort. The cold-soaking also makes oats easier to digest. The base recipe is infinitely customisable.
Serves 1
Add oats, milk, yogurt, chia seeds, sweetener and vanilla to a jar or bowl. Stir well until fully combined.
Cover and refrigerate for at least 6 hours, or up to 5 days. The oats absorb the liquid and soften completely.
Give the jar a stir after 1 hour — the chia seeds can clump at the bottom.
In the morning, stir and add a splash more milk if too thick. Top with fresh fruit, nut butter, granola or anything you like. Eat cold or microwave 2 minutes for warm oats.
Use rolled oats, not instant — instant oats turn to mush overnight.
The ratio is roughly 1:2.5 oats to liquid (including yogurt). Adjust to preferred thickness.
Make 5 jars on Sunday for a week of effortless breakfasts.
Peanut butter banana overnight oats: add 1 tbsp peanut butter and top with sliced banana.
Chocolate overnight oats: add 1 tbsp cocoa powder and top with dark chocolate chips.
Keeps refrigerated for up to 5 days — ideal for weekly meal prep. Don't freeze.
Overnight oats are a modern evolution of Swiss muesli, invented by physician Maximilian Bircher-Benner around 1900. He soaked oats overnight in water and mixed them with fruit and nuts for hospital patients. The current overnight oats trend emerged around 2010, driven by healthy eating culture and social media.
At least 6 hours — most people make them the night before. They're also fine after 8 hours or even 2 days, becoming progressively creamier.
Yes — overnight oats are high in fibre, protein (especially with yogurt and chia) and slow-release carbohydrates. They keep you full for hours.
No — you can microwave them for 2 minutes for warm oats. Both versions taste great.
Quick oats work but become mushier than rolled oats. For the best creamy-but-textured result, use old-fashioned rolled oats.
Per serving (350g / 12.3 oz) · 1 servings total
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