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overnight oats

Overnight Oats: Fuel Your Day with This Healthy Meal

Overnight oats are a delicious, nutritious, and effortless breakfast option that you can prepare in advance. Made with rolled oats soaked in milk or yogurt, they become soft and creamy overnight. This no-cook recipe is perfect for busy mornings and can be customized with fruits, nuts, seeds, and sweeteners to suit your taste.

  • Total Time: 5 minutes (plus overnight soaking)
  • Yield: 1 jar of overnight oats

Ingredients

  • 1/2 cup rolled oats

  • 1/2 cup milk (dairy or non-dairy)

  • 1/4 cup Greek yogurt (optional, for extra creaminess)

  • 1 tablespoon chia seeds (for added fiber and texture)

  • 1 tablespoon honey or maple syrup (adjust to taste)

  • 1/2 teaspoon vanilla extract (optional)

  • 1/4 teaspoon cinnamon (optional)

  • 1/4 cup fresh or frozen fruits (e.g., berries, banana slices)

  • 1 tablespoon nuts or seeds (e.g., almonds, walnuts, sunflower seeds)

Instructions

  1. In a mason jar or airtight container, combine the rolled oats, milk, and Greek yogurt.

  2. Stir in the chia seeds, honey or maple syrup, vanilla extract, and cinnamon.

  3. Mix well to ensure all ingredients are evenly distributed.

  4. Cover and refrigerate overnight (or for at least 6 hours) to allow the oats to absorb the liquid and soften.

  5. In the morning, give the oats a good stir. If they are too thick, add a splash of milk to adjust the consistency.

  6. Top with fresh or frozen fruits, nuts, or seeds before serving. Enjoy cold or at room temperature!

Notes

  • For a vegan version, use plant-based milk and skip the yogurt or use a dairy-free alternative.

  • Experiment with different flavor variations like chocolate (add cocoa powder), peanut butter, or tropical fruits.

  • Overnight oats can be stored in the fridge for up to 3 days, making them perfect for meal prep.

 

  • If you prefer a warm breakfast, microwave the oats for 30–60 seconds before eating.

  • Author: Amanda
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Category: Breakfast
  • Method: No-cook
  • Cuisine: International
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 jar
  • Calories: 250-300 kcal
  • Sugar: ~10g
  • Sodium: ~50mg
  • Fat: ~8g
  • Saturated Fat: ~2g
  • Unsaturated Fat: ~5g
  • Trans Fat: 0g
  • Carbohydrates: ~40g
  • Fiber: ~6g
  • Protein: ~10g
  • Cholesterol: ~5mg

Keywords: overnight oats, easy breakfast, meal prep, healthy oats, no-cook oats