The Basics of Overnight Oats

This popular, convenient, and super-nutritious breakfast dish is now even taking over in your local grocery store at the yogurt aisle! Of course, the homemade version is 100x better, but I will not lie and say I haven't tried the store version out of curiosity. So, why the popularity? Is it because it is super simple and an excellent make-ahead meal prep or snack? Or, maybe it is the perfect hybrid for yogurt and oatmeal fans! Whatever the reason, I am here for it. Including fiber-rich oats and creamy Greek yogurt, is a win-win for me. In a basic overnight oats recipe (like mine below), you're looking at about 10-12 grams of protein and about 4-5 grams of fiber per serving. Oats also provide adequate sources of B vitamins, magnesium, and iron.

And to make a full meal, enjoy it with eggs in the morning or a protein smoothie. Better yet, also try them with a scoop or two of protein powder or protein oats (read more in my recipe notes).

cinnamon overnight oats with apples — Cinnamon overnight oats topped with apples and pecans

How To Make Cinnamon Overnight Oats:

Just like cooking rice, one must find the perfect ratio of solids to liquids. After lots of recipe research and trial and error, the 1:1 ratio seems to be the best for consistency (especially if you are adding in toppings). For a thicker consistency, try reducing the liquid by ¼ cup and adjusting more as necessary based on your preference for consistency. If you are wanting to add yogurt for a creamy consistency, it is recommended to use half the amount of the liquid. For example, if I used 1 cup of oats and 1 cup of milk, I would use ½ cup of Greek yogurt. In these simple steps, you can make this super delicious cinnamon overnight oats recipe and beyond!

Container- a mason jar or Tupperware with a lid

Main Ingredients: 1:1 ratio of oats and milk, half the yogurt

Sweetener- I prefer maple syrup or honey, but if you prefer less refined sugar, fresh fruit or fruit pulp is also delicious!

Additional add-ins: I enjoy using chia seeds to make it more fulfilling (and is a great thickener). And, for flavor, pure vanilla extract and spices, such as ground cinnamon, are my favorites. If you prefer less spice, then try shredded coconut or cocoa powder. For even more nutrition, try ground flaxseed.

Fun toppings- After the overnight oats have soaked, top it off with fresh fruit, nuts/seeds, dried fruit, cacao nibs, and nut or seed butter!

HOW TO STORE IT:

Keep the overnight oats in an airtight container in the refrigerator for up to 5 days. After a few days the overnight oats will soften more, but are still tasty I promise! Want to freeze a large batch? It is recommended to freeze in individual airtight (freezer-friendly) containers for up to 3 months.