The Only Basic Overnight Oats Recipe You'll Ever Need

4.0
(3)
3 Reviews

A simple base for an easy breakfast, this recipe requires nothing more than stirring and sitting. Jazz them up with your favorite toppings, whether savory or sweet, to make a breakfast worth waking up for.

By
Jamie Vespa, M.S., RD
Jamie Vespa, M.S., RD

Jamie Vespa is a registered dietitian who worked as a clinical nutrition specialist and as nutrition editor for Cooking Light magazine before devoting herself full-time to her food and nutrition blog, Dishing Out Health.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Overnight Oats recipe in a bowl on a table
Photo: Jennifer Causey
Active Time:
5 mins
Total Time:
8 hrs
Servings:
2
Nutrition Profile:
Diabetes-Friendly Soy-Free Heart-Healthy Vegetarian Egg-Free
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Ingredients

  • 1 cup old-fashioned rolled oats

  • 1 ¼ cups unsweetened nut milk

  • ½ cup plain 2% reduced-fat Greek yogurt

  • 1 tablespoon chia seeds

  • 1 tablespoon flaxseed meal

  • ⅛ teaspoon kosher salt

Directions

  1. Combine ingredients in a bowl. Cover and refrigerate overnight; stir. Divide oat mixture between 2 bowls. Top with one the following topping combinations, if desired.

Originally appeared: Cooking Light

Nutrition Facts (per serving)

258 Calories
9g Fat
34g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 bowl
Calories 258
% Daily Value *
Total Carbohydrate 34g 12%
Dietary Fiber 7g 25%
Total Sugars 3g
Protein 12g 24%
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 1mg 0%
Sodium 250mg 11%
Calcium 206mg 16%
Iron 3mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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