In short: Overnight oats are rolled oats soaked overnight in milk, plant-based drink or yoghurt in the fridge. The basic ratio is 1 part oats to 2 to 3 parts liquid, so about 50 g of oats to 100 to 150 ml. Let it sit for at least four hours and breakfast is ready. The oats keep in the fridge for two to three days. As of October 2026.
Overnight oats are the breakfast for everyone who has no time in the morning. In the evening the oats are prepped in five minutes, and in the morning you simply grab the jar from the fridge and go.
How do you make overnight oats? The basic recipe
The basic recipe works in a jar or a box with a lid and makes one serving.
- Put 50 g of rolled oats, either coarse or fine (about 5 tablespoons), into a jar.
- Pour in 120 to 150 ml of milk or plant-based drink.
- Stir in 2 to 3 tablespoons of yoghurt or quark, and optionally 1 teaspoon of chia seeds.
- Sweeten to taste with a little maple syrup, honey or banana.
- Close the jar and put it in the fridge for at least 4 hours, ideally overnight.
- In the morning, top with fruit, nuts or seeds and eat the oats cold or lightly warmed.
The oats aren't cooked but slowly swell in the cold. The result is creamy and easy to digest.
Practical tips: use a jar with a capacity of about 300 to 400 ml so there's room to stir. If you're lactose intolerant, plant-based drinks and lactose-free milk work just as well. A pinch of salt lifts the flavour, and vanilla, cinnamon or cardamom add aroma without extra calories. If you need to avoid gluten, choose oats labelled gluten-free.
What is the ideal ratio of oats to liquid?
As a rule of thumb, it's 1:2 to 1:3 (oats to liquid). If you like it firmer, stick to 1:2; if you like it runnier, go for 1:3. Chia or flax seeds bind extra liquid, so add a splash more.
| Preference | Oats | Liquid |
|---|---|---|
| Firm and thick | 50 g | 100 ml |
| Creamy (standard) | 50 g | 125 ml |
| Runny, like a porridge drink | 50 g | 150 ml |
| With chia seeds | 40 g plus 1 tsp chia | 150 ml |
Which oats are suitable is covered in the article Oats: Calories, Nutrition and Recipes.
Try the standard ratio first and adjust it after the first time. Coarse oats absorb the liquid more slowly and stay chewier, fine ones get creamier and almost mushy. If the oats are too firm in the morning, stir in a splash of milk or water.
Which overnight oats variations taste best?
With just a few ingredients, you get a new flavour every day. These five combinations work reliably:
| Variation | Ingredients in addition to the basic recipe |
|---|---|
| Berry yoghurt | Blueberries or raspberries, vanilla |
| Apple cinnamon | Grated apple, cinnamon, walnuts |
| Choco banana | Mashed banana, 1 tsp cocoa, almond butter |
| Tropical | Mango, desiccated coconut, lime zest |
| Carrot cake | Grated carrot, cinnamon, raisins, walnuts |
Add delicate fruit such as banana or berries only in the morning if you don't want the pieces to turn mushy. You can stir in apple straight away.
For a more savoury start, pick toppings like nuts, seeds or a pinch of cinnamon. If you want more protein, add a tablespoon of protein powder or quark. If you'd like an easy boost of fruit and veg in the morning, you can drink a glass from our selection of juices alongside.
How long do overnight oats keep?
In a closed jar in the fridge, overnight oats made with milk or plant-based drink keep for about two to three days. With yoghurt and no fruit, up to four days. Stir in fresh fruit, nuts and toppings just before eating so everything stays crunchy.
If you notice a sour smell, mould or a change in consistency, throw the oats away. Freezing is possible, but the texture gets softer afterwards.
Transport the jars chilled where possible, for example in a cool bag, and don't leave them at room temperature for long. If a jar has been unrefrigerated, it's best to eat the oats within two hours.
How well do overnight oats work for meal prep?
Very well: you can prepare three to four jars in one evening and have breakfast sorted until midweek. Use small jars with screw lids that you can take on the go. You'll find more make-ahead ideas in the articles Meal Prep for Beginners and How Does Meal Prep Work?
- Prepare the base and toppings separately, then everything stays fresh.
- Switch up the flavours so it doesn't get boring.
- Label jars with the date.
Are overnight oats healthy and low in calories?
A jar made with the basic recipe has roughly 300 to 450 kcal, depending on the ingredients. Oats provide fibre and keep you full for a long time. With yoghurt, quark or skyr, you get more protein. Calories rise quickly with nuts, syrup, chocolate and nut butter, so cut back there on purpose.
As part of a balanced diet, overnight oats are a good start. If you wonder what else makes a balanced breakfast, you'll find inspiration in the article Healthy Snacks to Go.
For example: 50 g oats (185 kcal), 125 ml low-fat milk (60 kcal), 100 g yoghurt (60 kcal) and half a banana (50 kcal) come to around 350 kcal. A tablespoon of nut butter adds about 90 kcal. For a lighter breakfast, use fewer oats and more fruit.
Matching picks from frank.
A sip of ginger goes well with breakfast: the Organic Ginger Shot Immunity contains ginger and turmeric and can be drunk alongside your oats. If you'd rather have a glass, browse the cold-pressed juices.
You might also like
- Meal Prep for Beginners
- How Does Meal Prep Work? How to Save Time Easily
- Healthy Snacks to Go - 5 Quick and Tasty Snacks
Frequently asked questions about overnight oats
Can you eat overnight oats warm?
Yes, warm the oats briefly in the microwave or in a pot in the morning. They then taste like a creamy porridge.
Which milk is suitable for overnight oats?
Cow's milk, oat, almond or soy drink all work well. Soy drink provides the most protein, oat drink tastes especially mild.
Can I make overnight oats without yoghurt?
Yes, with more milk or plant-based drink the oats turn out just as well. The yoghurt just makes the mixture creamier and higher in protein.
Do you have to soak the oats overnight?
At least four hours is enough. Coarse oats need a little longer than fine ones.
Are overnight oats a good breakfast for weight loss?
Overnight oats can be filling if you keep an eye on the portion. What matters is your total calorie intake over the day.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
