Easy Healthy No-Cook Overnight Oats Recipe

This overnight oats recipe is an amazing no-bake, healthy meal prep meal.

It comes together in just a few minutes, then just has to sit in the fridge overnight so you can wake up to a delicious meal that’s full of fiber, protein, and flavor.

I’ve never been a fan of hot oatmeal, so naturally the idea of cold oatmeal (oat cereal?) never really appealed to me until I recently had something similar while I was traveling. Now I’m hooked on healthy overnight oats!

Overnight oats are super easy to put together the night before you want to eat it and will last in your refrigerator for up to four days. The oats get softer the longer they soak, so play around with the ratio of milk to oats and time soaked to find your perfect recipe.

The base recipe here makes 2 servings of almond butter and banana overnight oats. Check out my other overnight oats recipes for more ideas.

How to Make Overnight Oats

Step 1: Choose a container

Grab a jar or bowl with a tight-fitting lid. A pint-sized mason jar (the smaller one) works great, as does any bowl or container with a lid.

Step 2: Layer your ingredients

When using a jar to make 1-2 servings of overnight oats, I prefer to layer the recipe like a parfait with fruit, seeds (chia, hemp, or flax), and/or nut butter at the bottom, then add a layer of oats, and repeat until you have about 1/2 inch to an inch of room at the top of your container. Layering in a jar helps you have a delicious mixture of flavors and textures in each bite.

To make overnight oats, layer from the bottom like this:

• a few pieces of sliced or chopped fruit
• 1/2 teaspoon seeds (chia, hemp, flax, etc.)
• 1 teaspoon nut butter or nuts (almond butter, peanut butter, sun butter, etc.)
• 1/4 cup or more of whole rolled oats
• then repeat until the jar is almost full, leaving room for the milk
• pour in your milk mixture (see below), cover, and refrigerate overnight

Ingredient Tips:

• Good ‘ol almond butter and banana overnight oats are always a delicious choice (in the recipe card below), and Apple Pie Overnight Oats makes for a wonderfully delicious and healthy choice when apples are in season.
• Always leave room for the milk! You need room for the liquid and your oats will expand a bit as they soak, so always leave a bit of room at the top of the jar or bowl you are using.
• If you want to make a larger batch for multiple people or to serve breakfast, then check out my Family-Style Overnight Oats recipe to make this in a large bowl.
• Whether you’re making a single serving or a large family meal, blueberries make a wonderful addition to top off your healthy overnight oats if you happen to have any around.
• I buy my maple syrup, honey, whole rolled oats, cinnamon and tons of other pantry staples on Thrive Market, a healthy online grocer that eliminates the middle-men to bring us the best prices. Here’s my partner link for 40% off your first order if you need it!

Step 3: Add the Milk & Flavorings

After your ingredients are layered, pour in the milk of your choice and let it soak in.

Any milk works. You can use non-dairy milk (such as almond milk, oat milk, rice milk, or cashew milk) or cow’s milk or goat’s milk works. Water even works in a pinch.

I prefer to use all unsweetened ingredients and then add a natural sweetener like honey or pure maple syrup to control the amount of sugar. If you use maple syrup be sure to read the label and only use 100% pure maple syrup, no other ingredients should be listed on the ingredients label. A little sweetness is all you need; the vanilla extract also adds an extra gourmet flavor.

Mix your unsweetened milk with any sweetener you want (if desired) and also add your vanilla extract, cinnamon, or any other flavorings you plan to use. Ground cardamom is also a great addition.

After you’ve poured in the milk, cover it and put it in the fridge.

Voila! In the morning you’ll have wonderful overnight oats.

Tips for Perfect Overnight Oats

Incorporate these tips to create healthy, flavorful, and customizable overnight oats using ingredients that enhance both taste and nutrition:

• Choose Your Base Wisely: Start with steel-cut oats for a chewy texture, rolled oats for a creamy consistency, or quick oats for a softer, faster option. For gluten-free diets, opt for certified gluten-free oats.
• Make It Dairy-Free: Use plant-based milk such as almond milk, oat milk, or soy milk to keep the recipe dairy-free while maintaining a creamy texture.
• Make It Gluten-Free: While oats are naturally gluten-free, cross-contamination can occur during storage. Ensure you use certified gluten-free oats if gluten sensitivity is a concern.
• Layer for Flavor and Texture:
  • Add Greek yogurt to the mix for a protein boost and a creamy texture (if not dairy-free).
  • Use fresh or frozen strawberries for a burst of natural sweetness.
  • Top with chocolate chips for a touch of indulgence or pecans and walnuts for crunch and healthy fats.
• Mix with the Perfect Liquid: Experiment with different types of milk:
  • Coconut milk for a tropical flavor.
  • Stir in a dash of vanilla extract and spices like nutmeg to elevate the flavor profile.
• Boost the Nutrition:
  • Add a scoop of protein powder to increase protein content.
  • Sprinkle in chia seeds or flaxseeds for extra fiber and omega-3s.
• Sweeten Naturally:
  • Use a drizzle of honey or pure maple syrup for natural sweetness.
  • Stir in a spoonful of fruit preserves (jam or jelly) to complement fruity variations.
• Use Fresh or Frozen Fruit: Both options work great in overnight oats:
  • In summer, berries, cherries, and peaches are wonderful.
  • In fall, chopped apples add a warm, seasonal twist. (See my Apple Pie Overnight Oats here.)
  • Use banana slices year-round or frozen berries during the winter for convenience.
• Customize for Storage: Store your oats in a mason jar or another airtight storage container for easy grab-and-go breakfasts. They’ll last up to four days in the refrigerator.
• Experiment with Toppings:
  • Try berries, bananas, or apples for fresh fruit options.
  • Mix in spices like cinnamon or cardamom to warm up the flavors.
• Plan Ahead for Healthy Breakfasts: Meal-prep multiple jars at once so you always have a healthy, ready-to-eat option for busy mornings.
• Balance Texture with Taste: To ensure the oats achieve the perfect creamy texture, leave a little room for them to expand while soaking. Add a pinch of salt to balance the sweetness of the honey or sweetener you use. Stir well before serving to distribute the flavors evenly.

These tips make your healthy breakfast recipes nutritious, delicious, and easy to prepare!

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