Overnight Oats: A Fiber-Rich Breakfast in Five Minutes
Mix oats, milk and fruit in a jar before bed and breakfast is ready when you wake up. Here is the base recipe and how to vary it.
By Clara Bennett 2 min read
Medically reviewed by Amina Rahal, MD Last reviewed
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Overnight oats are rolled oats soaked in milk or yogurt in the fridge. The oats soften overnight, so there is nothing to cook in the morning. Oats are a good source of beta-glucan, a soluble fiber that helps you feel full and supports healthy cholesterol levels as part of a varied diet.
Why overnight oats work
Preparing breakfast the evening before removes the most common reason for skipping it: lack of time. Because you choose the ingredients, you also control how much sugar goes in, which is often far less than in ready-made breakfast pots.
Ingredients
For one serving:
- 45 g (1/2 cup) rolled oats
- 120 ml (1/2 cup) milk or an unsweetened plant drink
- 60 g (1/4 cup) plain yogurt
- 1 teaspoon chia seeds (optional)
- A handful of berries or half a grated apple
- A pinch of cinnamon
Method
- Put the oats, chia seeds and cinnamon in a jar.
- Add the milk and yogurt and stir well, scraping the bottom.
- Close the jar and refrigerate for at least six hours, or overnight.
- In the morning, stir again, add a splash of milk if it is too thick, and top with fruit.
Overnight oats keep for up to three days in the fridge, so you can prepare several jars at once.
Tips and variations
For more protein, use Greek yogurt or add a spoonful of nut butter. For sweetness without added sugar, mash half a ripe banana into the mix. If you follow a gluten-free diet, choose oats labelled gluten-free, as regular oats are often processed alongside wheat.
Clara Bennett
Senior Health Editor
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