Healthy Overnight Oatmeal in a Jar

I used to be that person who’d skip breakfast because I “didn’t have time” in the morning. My kids would watch me rush around with just coffee in hand, shaking their heads. It wasn’t until my friend Sarah mentioned making overnight oats that I realized I was doing mornings all wrong.

The beauty of overnight oatmeal in a jar is right there in the name – you make it the night before! No morning rush, no excuses. Just grab your jar from the fridge and go. And unlike my previous attempts at meal prep that ended up forgotten in the back of the fridge, this one’s actually good enough that I look forward to eating it.

What Kind of Oats Should I Use?

Old-fashioned rolled oats are your best bet for overnight oats, as they soak up just the right amount of liquid while maintaining a pleasant, chewy texture. Quick oats tend to get too mushy when soaked overnight, while steel-cut oats stay too firm and won’t soften enough in the fridge. If you’re shopping at the grocery store, look for containers labeled “rolled oats” or “old-fashioned oats” – they’re actually the same thing. While instant oatmeal packets might be tempting, it’s best to avoid these since they’re usually pre-sweetened and can turn quite gummy when soaked.

Options for Substitutions

This simple breakfast recipe is super adaptable! Here’s what you can swap if needed:

• Rolled oats: While old-fashioned rolled oats work best for overnight oats, you can use quick oats in a pinch – just know they’ll be softer in texture. Skip steel-cut oats though, as they won’t soften enough overnight.
• Milk: Any milk works great here! Use dairy milk, almond milk, oat milk, soy milk, or coconut milk. Each will give a slightly different flavor, with coconut milk making it extra creamy.
• Maple syrup: You can swap this with honey, agave nectar, or even mashed banana for natural sweetness. If using banana, add it in the morning to prevent browning.
• Vanilla essence: Out of vanilla? Try a pinch of cinnamon, nutmeg, or pumpkin pie spice. You can also skip it altogether – the oats will still taste good!
• Toppings: The topping options are endless! Try dried fruit, seeds, coconut flakes, chocolate chips, or granola. Just add crunchy toppings in the morning to keep their texture.

Watch Out for These Mistakes While Making

The biggest mistake when preparing overnight oats is using the wrong type of oats – instant or steel-cut oats won’t give you the right texture, so stick to old-fashioned rolled oats for that perfect, creamy consistency.

Getting the liquid-to-oat ratio wrong can make your breakfast either too soupy or too dry – start with a 1:1 ratio of oats to milk, then adjust to your preference after your first try (some people prefer a 1:1.25 ratio for creamier results).

Adding fresh fruit the night before can lead to mushy, brown results, so it’s best to wait until just before serving to add your fresh toppings, though dried fruits can go in overnight.

For the smoothest results, give your jar a good shake before refrigerating, and another gentle stir in the morning to redistribute any settled ingredients – this simple step makes a big difference in the final texture.

What to Serve With Overnight Oats?

Overnight oats are pretty much a complete breakfast on their own, but there are some great ways to round out your morning meal! I like to serve mine with a warm beverage like coffee or tea, since the oats are nice and chilled. For extra protein, you could add a side of hard-boiled eggs or Greek yogurt – this helps keep you full until lunch. Some folks also like to pair their overnight oats with a small glass of fresh-pressed juice or a fruit smoothie for an extra boost of vitamins in the morning.

Storage Instructions

Keep Fresh: Your overnight oats will stay good in the fridge for up to 5 days, which makes them perfect for weekly meal prep. Just keep them sealed tight in their mason jar or container. The oats might get a bit softer as the days go by, but many people actually prefer this texture!

Prep Ahead: You can mix up several jars at once and line them up in your fridge – talk about easy breakfast meal prep! I recommend adding toppings like fresh fruit, nuts, or nut butter just before eating to keep them fresh and crunchy. If you’re using frozen fruit, you can add it the night before and it’ll thaw perfectly by morning.

Serve: When you’re ready to eat your overnight oats, give them a good stir first. If they seem too thick, just splash in a little extra milk until you get the consistency you like. They’re meant to be eaten cold, but if you prefer them warm, you can heat them up for about 30-45 seconds in the microwave.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	360-480 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 250-300
• Protein: 8-10 g
• Fat: 5-8 g
• Carbohydrates: 45-50 g

Ingredients

• 1/2 cup rolled oats*
• 1/2 cup your choice of milk
• 1/2 teaspoon authentic maple syrup
• 1/4 teaspoon vanilla essence
• Optional toppings for serving: fresh fruit, sliced almonds, various nuts, nut butter, etc.

Step 1: Mix the Basic Ingredients

Combine oats, milk, maple syrup, and vanilla in a mason jar or a bowl.

If you’re using a mason jar, seal it with a lid and give it a good shake to mix everything thoroughly.

If you’re using a bowl, stir the ingredients together until they are well combined.

For larger batches, stirring in a bowl works best.

Step 2: Refrigerate and Let Set

Place the sealed mason jar or covered bowl in the refrigerator.

Allow the mixture to sit overnight or for at least 6 hours.

You can refrigerate it for up to 4 days, making it a convenient meal prep choice for busy mornings.

Step 3: Stir and Customize Before Serving

Before serving, give the mixture a good stir to ensure everything is evenly distributed.

Add your preferred toppings such as peanut butter, chia seeds, blueberries, yogurt, dried fruit, honey, almonds, banana slices, or any other favorite nuts.

Customize to your taste and enjoy your ready-to-eat, nutritious breakfast!