If you’ve never made overnight oats, or you tried them but didn’t love them, this post is for you. After 10+ years of meal prepping, this is my go-to overnight oats recipe with the best ingredients (trust me, oats ≠ oats) and the perfect ratio for a texture that's creamy but not gloopy.
I like to think of overnight oats as the low-maintenance cousin of porridge. No cooking needed: you just mix everything in a jar, let it soak overnight, and have breakfast ready when you wake up in the morning.
In this guide, I'll walk you through everything you need to know: which oats to use (and which to skip), the ideal oat-to-milk ratio, how long to soak them, topping inspo, and answers to the most common overnight oat questions.
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To explain it simply, overnight oats are similar to porridge but they don't need to be cooked because the milk absorbs overnight.
The main difference between overnight oats and oatmeal is that the oats are not cooked. Porridge is commonly eaten hot while overnight oats are usually consumed cold (although they can be reheated).
This "no-cook" technique is extremely time-saving because you don't need to wait for the porridge to be cooked. You can simply add all the ingredients to a jar at night and find a ready-to-eat breakfast in the morning. There's no need to say that overnight oats are the perfect make-ahead breakfast for busy mornings.
Which oats to use (this is key)
Old-fashioned rolled oats are the gold standard for overnight oats. They soften up nicely but still keep some texture.
BUT my secret is mixing rolled oats with quick oats (the thin kind you’d use for porridge). I usually go 50/50. This gives the best consistency—creamy, but not mushy. Creamy but not too thick. Trust me, it’s a game-changer.
👉 Don't use steel-cut oats. Those are whole oat groats that were cut into 2-3 pieces. As a result they’re too tough and won’t soften properly unless cooked.
👉 Also skip instant oats (the ones you can microwave to make instant porridge). They turn into a soggy mess (sorry!).
👉 To make gluten-free overnight oats you can simply use gluten-free certified oats. You can easily find both gluten-free rolled oats and quick oats at the store or online (e.g., from Bob's Red Mill).
Best oat to milk ratio
Keep it simple: 1 part oats + 1 part milk.
Add chia seeds and yogurt (you’ll find my go-to serving size right below) and you have the perfect basic overnight oats recipe.
The best overnight oats base recipe
For one serving, mix:
- ½ cup oats (I do ¼ cup rolled oats + ¼ cup quick oats)
- 1 teaspoon of chia seeds
- ½ cup of milk
- 1 pinch of salt (don’t skip it, it makes the oats taste less "flat")
- 2 heaped tablespoons yogurt (plant-based or Greek work great)
If your toppings are simple, add ¼ teaspoon of vanilla extract.
If you want to boost the protein, add 1–2 tablespoons of hemp seeds. One tablespoon namely contains 3 grams of plant protein, and you can barely taste them.
If you have a sweet tooth, add 1–2 teaspoon of your favorite sweetener (e.g., maple syrup, coconut sugar) or ½ mashed banana. But honestly? Most of the time, the toppings do the job.
A note on chia seeds: Unlike most recipes on the Internet, I find that 1 teaspoon of chia seeds is enough to help with binding (no need to add 1 tablespoon—this isn't chia pudding). P.S., flax seeds work too if you run out of chia seeds (been there!).
Check out my overnight oats without chia seed recipe if you don't like the texture after swelling.
A note on yogurt: it makes the oats extra creamy (almost fluffy) and prevents them from being too thick (just like in overnight bircher muesli). Just know the final consistency will vary depending on the type of yogurt. Greek yogurt makes it thicker, regular yogurt keeps it lighter.
Overnight oats essentials
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Gluten-free quick cooking oats
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Buy Now → Make it vegan
Use the same basic recipe and make it with your fave plant-based milk and yogurt. I love soy milk and yogurt for the extra protein, but oat, almond, and cashew all work beautifully.
Pro tip: skip full-fat coconut milk. It’s too thick and will mess with the texture. Coconut yogurt however is great (especially if adding tropical fruits).
Just 2 quick steps
- Start by combining the dry ingredients: oats, chia seeds, and salt.
- Then, add in the wet: milk, yogurt, and vanilla if using. Give it a good stir, cover with a lid, and refrigerate.
Overnight oats topping ideas
Once your overnight oats are soaked and ready to eat, it's time to get creative with the toppings! Here are some of our favorite options:
- Nut butter adds flavor and makes it even creamier (I love hazelnut butter in chocolate overnight oats). My tip: make your overnight oats in an (almost) empty nut butter jar.
- Fresh fruit, whatever's in season.
- Frozen fruits such as frozen raspberries or blueberries. You can add them frozen to the jar (they'll be thawed in the morning). Or you can microwave them for 1-2 minutes and mash them with a fork to make a fruit coulis.
- Fruit purees or apple sauce are my favorites for lots of flavor with minimal effort (P.S. Don't skip the baby food aisle!)
- Jam for a quick flavor boost + sweetness.
- Cocoa nibs for some extra crunch or chocolate chips to make it more indulgent.
Best overnight oats containers
My ride-or-die are these 450 ml Weck jars. They’re the perfect size for one portion (plus leave enough space to add toppings), leak-proof, and great for grabbing on your way out the door.
Frequently asked questions
As the name reveals, overnight oats are usually soaked overnight (6-10 hours). That gives them time to fully absorb the liquid and soften.
But if you're in a rush, 4 hours can work too, especially if using a mix of rolled oats and quick oats (which absorb the liquid much quicker as they're thinner). Otherwise, make a quick raspberry porridge or chocolate banana porridge).
When refrigerated, overnight oats easily last 4-5 days. So you can easily make 4-5 servings during your Sunday meal prep.
No, save those for hot oatmeal. They won’t soak up the liquid the same way as they're much thicker and need to be cooked.
Water is fine if you add yogurt for creaminess. Other options would be orange juice instead of milk, or combine water with applesauce or ½ mashed banana.
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The recipe
Overnight Oats Base Recipe
Ingredients
With chia seeds
- ¼ cup (25 g) old-fashioned rolled oats gluten-free if needed
- ¼ cup (25 g) quick-cooking oats or more rolled oats
- 1 teaspoon chia seeds
- 1 pinch of fine sea salt
- ½ cup (120 ml) milk of choice I use unsweetened soy milk
- 2-3 tablespoons yogurt I use unsweetened soy yogurt
For more protein (optional)
- 1-2 tablespoons hemp seeds
For extra sweetness (optional)
- 1-2 teaspoons maple syrup optional
- ¼ teaspoon vanilla extract
Instructions
Dry ingredients: Add the oats, chia seeds, hemp seeds (if using), and a pinch of salt to a jar.
Wet ingredients: Pour in the milk, vanilla extract (if using), and maple syrup (if using). Stir in the yogurt. Close the jar with a lid and place it in the fridge to set overnight or at least 4 hours.- In the morning, add the toppings of your choice.
Notes
Nutrition
Equipment
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This recipe is so nice and simple. I also love the alternative recipe without chia seeds 😋😋. Cannot wait to try out more recipes.
Thank you Elo.
You're so welcome 😊 Really happy to read this!