Overnight Oats
- Yield
- 4 servings
Stir this together at night and breakfast is waiting when you open the refrigerator. The oats never see heat: cold milk and yogurt soften them slowly while you sleep. Your whole job is the ratio and the seasoning, so the jars come out creamy and spoonable, neither pasty nor soupy.
IngredientsTips are one tap away.
Ingredients
Batches and reset
4 servings · US measures · 1 batch
Batching
Prepare each base batch in a separate mixing bowl. Use one jar per serving and enough refrigerator space for every covered jar. Hydration time does not multiply with the number of batches.
Original recipe: 4 servings.
This nutrition scenario uses whole milk, plain whole-milk yogurt, walnuts and blueberries. Extra milk and additional syrup or salt used to adjust the chilled oats are excluded.
Before you start
- Gather the measured ingredients and containers before mixing. Keep refrigerator space available for the covered jars.
Directions
Read and gather
For the whole recipe
Read through the recipe and gather the equipment. Use the ingredient lines to prepare and measure everything. Clear refrigerator space for the jars to stand upright. The ingredients are measured and refrigerator space is ready.
Whisk the base
For each mixing batch
Whisk the milk, yogurt, 3 tbsp pure maple syrup, vanilla, cinnamon and 1/4 tsp kosher salt in the mixing bowl. The mixture is smooth with no white yogurt streaks or cinnamon clumps.
Stir in oats and chia
For each mixing batch
Stir in the rolled oats until every flake is wet. Sprinkle in the chia seeds while stirring, so they land in moving liquid. Break up any seed clumps with a fork. The mixture is loose and soupy with evenly dispersed seeds.
Let the seeds swell
For each mixing batch
Let the mixture stand until the seeds start to swell, about 5 minutes. Stir well, scraping the bottom of the bowl.
Divide and refrigerate
For each mixing batch
Divide the mixture among the jars, leaving room for toppings. Cover and refrigerate until a spoon pushed into the center finds soft, swollen flakes with a little chew, about 6 hours or overnight.
Put walnuts in the skillet
For each mixing batch
Put the chopped walnuts in a dry 8-inch skillet over medium-low heat. Shake the pan occasionally until the nuts smell toasty and darken a shade. Transfer them to a plate to cool, then cover. The nuts smell toasty and have darkened a shade.
Stir and taste
For each mixing batch
Stir the chilled oats and taste a spoonful. Aim for creamy, mildly sweet oats with a clean yogurt tang. Add pure maple syrup to taste if more sweetness is needed, or kosher salt to taste if the oats taste flat. If needed, loosen the batch with a little extra whole milk, no more than about 1/2 cup for this batch. The oats are creamy and spoonable.
Divide and serve
For the whole recipe
Divide into 4 servings. Add the blueberries and toasted walnuts evenly across the servings. Serve cold. The oats are portioned with the toppings.
About this recipe
Research preview: these details come from our sourced research and haven't been reviewed by our chef yet.
Why it works
Refrigerated soaking softens the rolled oats while the chia seeds swell and thicken the milk and yogurt. Toasted walnuts and fresh blueberries go on at serving so they keep their crunch and freshness.
Associated with
American home cooking, inspired by Swiss Bircher muesli
A Swiss physician served soaked oats to patients around 1900 (Bircher muesli). This milk-and-yogurt version is the modern overnight style that spread in the UK and US.
Taste
- Sweet
- Sour
- Salty
- Bitter
- Savory
- Heat
Clean yogurt tang, maple and cinnamon, toasted walnuts and fresh blueberries. · creamy, spoonable pudding with soft oats, swollen chia and crunchy toasted walnuts · cold
Skill level
Easy
Tagged beginner and no-cook apart from toasting nuts.
Allergens
Contains: milk, tree nuts (walnut)
Oats, yogurt, vanilla extract and maple syrup are packaged products: check each pack. Ordinary oats can carry wheat; choose oats labeled gluten-free if you avoid wheat or gluten.
Diets
Vegetarian: Fits as listed Vegan: Doesn't fit as written Pescatarian: Fits as listed Dairy: See the allergen lines Egg: See the allergen lines Gluten: See the allergen lines
Occasions
Ramadan (suhur before dawn), Catholic Lenten Fridays (abstinence from meat)
Serving and keeping
Best served: The morning after soaking, straight from the refrigerator Stir, loosen with a little milk if needed, then top with blueberries and toasted walnuts.
Make ahead: The soaked base is made ahead by design. Add the blueberries and walnuts the morning you eat it so they stay fresh and crisp.
Storage: Keep covered in the refrigerator at 40 °F or below. Do not leave it out for more than 2 hours: it is made with milk and yogurt and has no cooking step.
Leftovers: Cover and refrigerate untopped portions; eat within 3 days.
Food safety
- Nothing is cooked except the walnuts, so use pasteurized milk and yogurt and keep the oats refrigerated while they soak.
- Do not leave the oats out of the refrigerator for more than 2 hours, or 1 hour above 90 °F.
- Rinse the blueberries under running water just before topping.
- Walnuts are a tree nut, and this selected recipe includes them.
We make no cross-contact statement for home kitchens. Ordinary oats can carry wheat or barley; check packaged ingredient labels.
Nutrition notes
note: Added sugars about 9 g per jar, about 18% of the 50 g Daily Value.
note: Dietary fiber about 7.5 g per jar (27% of the 28 g DV), in the FDA 'high (20% DV or more)' range for a nutrient content claim (estimate only; a label claim needs a lab or database analysis per reference amount).
For your food tracker
Fields for MyFitnessPal and other trackers
- Recipe url
- https://isthebestrecipe.com/breakfast/overnight-oats
- Name
- Overnight Oats
- Servings
- 4
- Recipe yield
- 4 servings
- Recipe ingredient
- about 2 cups whole milk, about 1 cup plain whole-milk yogurt, 3 tbsp pure maple syrup, 1 tsp vanilla extract, 1/2 tsp ground cinnamon, 1/4 tsp kosher salt, about 2 cups old-fashioned rolled oats, 2 tbsp chia seeds, about 1/4 cup walnuts roughly chopped, about 1 cup fresh blueberries
- Nutrition information
- Nutrient 1008
- 404.64
- Nutrient 1003
- 13.08
- Nutrient 1004
- 15.71
- Nutrient 1005
- 54.85
- Nutrient 1079
- 7.63
- Nutrient 1093
- 231.51
- Nutrient 1258
- 4.65
- Nutrient 1253
- 20.16
- Nutrient 1087
- 292.13
- Nutrient 1089
- 2.51
- Nutrient 1092
- 516.17
- Nutrient 1264
- 0.58
- Nutrient 1275
- 0.05
- Nutrient 1265
- 2.38
- Nutrient 1266
- 0.84
- Nutrient 1268
- 5.41
- Nutrient 1269
- 2.95
- Nutrient 1270
- 1.18
- Nutrient 1103
- 20.74
- Nutrient 1292
- 5.53
- Nutrient 1293
- 4.13
- Nutrient 1187
- 29.65
- Nutrient 1177
- 29.65
- Nutrient 1277
- 0.02
- Nutrient 1090
- 107.11
- Nutrient 1091
- 395.60
- Nutrient 1098
- 0.36
- Nutrient 1101
- 2.56
- Nutrient 1104
- 286.25
- Nutrient 1007
- 2.88
- Nutrient 1162
- 4.07
- Nutrient 1165
- 0.36
- Nutrient 1166
- 0.58
- Nutrient 1178
- 0.78
- Nutrient 1167
- 1.33
- Nutrient 1095
- 3.14
- Nutrient 1109
- 0.64
- Nutrient 1051
- 202.87
- Nutrient 1062
- 1693.17
- Copy action wording
- Copy recipe and estimated nutrition
Sources
- Muesli (Wikipedia (English), 2026-09-24)
- Food Allergies (major food allergens under FALCPA and the FASTER Act) (U.S. Food and Drug Administration, 2026-03-11)
- Regulation (EU) No 1169/2011, Annex II: Substances or products causing allergies or intolerances (legislation.gov.uk (The National Archives) rendering of the EU text, 2011-10-25)
- Danger Zone 40°F - 140°F (USDA Food Safety and Inspection Service)
- Leftovers and Food Safety (USDA Food Safety and Inspection Service)
- Preventing Listeria Infection (U.S. Centers for Disease Control and Prevention, 2025-01-31)
- Selecting and Serving Produce Safely (U.S. Food and Drug Administration, 2024-03-05)
- Daily Value on the Nutrition and Supplement Facts Labels (U.S. Food and Drug Administration, 2024-03-05)
- 21 CFR 101.54 Nutrient content claims for 'good source,' 'high,' 'more' (Legal Information Institute, Cornell Law School (reproducing the eCFR))
- Sodium in Your Diet (U.S. Food and Drug Administration)
Make it the best
Copy this recipe and make it your own. Change amounts, swap ingredients, rewrite steps. The original stays as it is.
Nutrition Values
Estimated nutrition
Overnight Oats
4 servingsOne serving is one equal share of the selected recipe yield.
- Protein
- 13 g
- Carbohydrates
- 55 g
- Fiber
- 8 g
- Total fat
- 16 g
- Saturated fat
- 4.5 g
- Sodium
- 230 mg
- Calcium
- 292 mg
- Iron
- 2.5 mg
- Potassium
- 516 mg
Some ingredients don’t have nutrition data yet.
Estimated · Per serving · 400 kcal
Some ingredients don’t have nutrition data yet.
| Macro | Grams | Share |
|---|---|---|
| Carbohydrate | 54.85 g | 53.11% |
| Fat | 15.71 g | 34.23% |
| Protein | 13.08 g | 12.66% |
Whole milk, plain yogurt, walnuts and blueberries; no extra milk, syrup or salt adjustments
Nutrition details
Whole milk, plain yogurt, walnuts and blueberries; no extra milk, syrup or salt adjustments
- extra whole milk: not included
Main nutrients
Per serving
- Calories
- 404.64 kcal
- Protein
- 13.08 g
- Carbohydrates
- 54.85 g
- Fiber
- 7.63 g
- Total fat
- 15.71 g
- Saturated fat
- 4.65 g
- Sodium
- 231.51 mg
Vitamins and minerals
Per serving
- Calcium, Ca
- 292.13 mg
- Iron, Fe
- 2.51 mg
- Potassium, K
- 516.17 mg
- Selenium, Se
- 20.74 µg
- Folate, food
- 29.65 µg
- Folate, total
- 29.65 µg
- Magnesium, Mg
- 107.11 mg
- Phosphorus, P
- 395.60 mg
- Copper, Cu
- 0.36 mg
- Vitamin A, IU
- 286.25 IU
- Vitamin C, total ascorbic acid
- 4.07 mg
- Thiamin
- 0.36 mg
- Riboflavin
- 0.58 mg
- Vitamin B-12
- 0.78 µg
- Niacin
- 1.33 mg
- Zinc, Zn
- 3.14 mg
- Vitamin E (alpha-tocopherol)
- 0.64 mg
Other nutrients
Per serving
- Cholesterol
- 20.16 mg
- SFA 14:0
- 0.58 g
- MUFA 16:1
- 0.05 g
- SFA 16:0
- 2.38 g
- SFA 18:0
- 0.84 g
- MUFA 18:1
- 5.41 g
- PUFA 18:2
- 2.95 g
- PUFA 18:3
- 1.18 g
- Fatty acids, total monounsaturated
- 5.53 g
- Fatty acids, total polyunsaturated
- 4.13 g
- MUFA 20:1
- 0.02 g
- Manganese, Mn
- 2.56 mg
- Ash
- 2.88 g
- Water
- 202.87 g
- Energy
- 1693.17 kJ
Incomplete data
Unknown source coverage is not zero.
Calculation details
An estimate, not a laboratory analysis or regulatory nutrition label.
Calculated from retained ingredient source mappings; independent review pending.
Estimated from protein and carbohydrate at 4 kcal/g and fat at 9 kcal/g. This is not a breakdown of reported Calories; food-specific factors and carbohydrate composition can differ. Rounded percentages may not total exactly 100%; segments use exact shares.
Per serving: calculated macro energy 413.12 kcal; reported Calories 404.64 kcal. Difference: 8.48 kcal.
Use in MyFitnessPal
Use the selected recipe amounts and servings when creating your recipe in MyFitnessPal. Its ingredient matches may give different estimates.
Your notes
Kept on this device.Return: https://isthebestrecipe.com/breakfast/overnight-oats