5 Mistakes to Avoid When Making Overnight Oats (and 3 Easy Upgrades) (2024)

Recipes

Café-worthy overnight oats are just a good night's sleep away.

Riley Wofford

Riley is an associate food editor for Martha Stewart Living.

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Published on January 23, 2024

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In This Article

How to Make Overnight Oats
Mistakes to Avoid
Easy Upgrades

How to Make Overnight Oats

It really is as easy as stirring together a few key ingredients and then letting the oats hang out in the refrigerator overnight.

The key to overnight oats is the correct milk-to-oats ratio: for each cup of rolled oats, you'll want to use ¾ cup of milk. Cow’s milk or any plant-based milk alternative works, so use whatever you like best (just avoid using water in place of milk since the oats won’t absorb the liquid as thoroughly).
You can add a splash of sweetener, like maple syrup or honey, to the mixture or stir in a spoonful of brown sugar to add sweetness.
Warming spices like cinnamon and nutmeg can also add a boost of flavor, depending on what you plan to serve the oatmeal with for breakfast.

Easy Overnight Oats Recipe

The Difference Between Overnight Oats and Oatmeal

The key differences between overnight oats and traditional oatmeal are the type of oats used and the amount of time it takes from start to finish:

Oats: Oatmeal can be made with instant, steel cut, or old-fashioned rolled oats, and each will cook for different lengths of time and require different liquid-to-oat ratios. We always recommend using the rolled variety for overnight oats. Instant oats will turn to mush if they soak for too long, and steel-cut oats will never soften quite enough, leaving you with oats that are a bit too toothsome. Rolled oats soften overnight but still maintain some of their texture.

Timing: Overnight oats really do require an overnight soak. While stovetop or baked oatmeal can take anywhere from 5 minutes to an hour, overnight oats need more time since they’re not being cooked.

5 Mistakes to Avoid When Making Overnight Oats

Using the wrong oat-to-milk ratio: If you don't add enough milk, some of the oats will soak up all of the liquid before the rest of the oats can absorb any, creating an uneven texture. Some oats will be very soft while others might still be chewy. On the other hand, if you add too much milk the overnight oats will have a soupy oat mixture because the oats can only absorb so much liquid.
Using instant or steel-cut oats: As mentioned, rolled oats are the perfect choice for overnight oats. Instant oats will be too mushy, and steel-cut oats are too tough and chewy.
Not seasoning: Just because overnight oats are a sweet recipe doesn’t mean you should skip adding a pinch of salt! Salt helps bring out the natural sugars and overall flavor of the dish.
Rushing the process: It really does take at least 12 hours to get the right texture. If you don’t give the oats enough time, they won’t properly absorb all of the milk.
Not stirring before serving: It's normal for a thin layer of milk to float to the top of the jar you made the overnight oats in. Make sure to give the jar a good stir before serving.

3 Easy Ways to Upgrade Your Overnight Oats

Anything you would add to traditional oatmeal can be used with overnight oats.

Fruit

Fresh or dried fruit is the perfect topping for overnight oats.

Fresh: Sweet mixed berries (or just your favorite kind), sliced bananas and apples, or seasonal stone fruit like peaches can be added just before serving.

Dried: To use dried fruit like cranberries, golden raisins, cherries, and apricots, stir them in before the oats soak overnight. This will save you a bit of time in the morning—and the fruit flavors and sweetens the oats.

Nuts and Seeds

Toasted nuts and seeds, such as walnuts, almonds, peanuts, pepitas, and hemp seeds are delightfully crunchy toppings you can add to overnight oats. (We prefer to use toasted nuts or seeds because toasting brings out their flavor and makes them crunchier, for a better contrast to the soft oats.)
A drizzle of nut butter before serving can add a boost of protein and healthy fat.

Sweeteners

If you want to add a burst of sweetness, consider stirring in some maple syrup, honey, or your sugar of choice—we like coconut sugar—to the oats before they soak overnight.
Feeling decadent? A drizzle of melted chocolate or dulce de leche, or a spoonful of berry jam adds a little something special.

FAQs

5 Mistakes to Avoid When Making Overnight Oats (and 3 Easy Upgrades)? ›

Not adding the correct amount of milk

If you do not add the correct amount of milk (or the liquid of your choice), your overnight oats are not going to turn out properly. Adding too little milk will prevent the oats from expanding enough. This will leave them tasting too crunchy and uncooked.

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What not to do with overnight oats? ›

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What is the trick to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

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What makes overnight oats unhealthy? ›

Overnight oats can be a healthy option if made with nutritious ingredients. They are a good source of fiber and protein, and can be made with a variety of healthy ingredients such as fruits, nuts, and seeds. However, if they are made with added sugars or unhealthy ingredients, they can be unhealthy.

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Can you make overnight oats wrong? ›

Using the wrong oat-to-milk ratio: If you don't add enough milk, some of the oats will soak up all of the liquid before the rest of the oats can absorb any, creating an uneven texture. Some oats will be very soft while others might still be chewy.

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Why shouldn't you put overnight oats in the fridge? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

What not to mix with oatmeal? ›

High-sugar toppings like chocolate, syrup, and dried fruit

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

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Why add yogurt to overnight oats? ›

Yogurt: Greek yogurt lends richness, flavor, and lots of protein to help you take on the day.

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How do you thicken overnight oats in the morning? ›

Add some extra seeds and stuff (or not)

If you want your overnight oats to have a thicker, slightly tapioca-like texture, chia seeds will do that while also adding some healthy protein. Add about 1/4 the amount of oats you added. (So if you're starting with 1/2 cup of oats, add 2 tablespoons of chia seeds.)

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How long should overnight oats soak? ›

Add oats, milk, yogurt, maple syrup, chia seeds, vanilla and sea salt into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. If you're in a rush you can shorten the soak time to 2-4 hours.

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What happens if you eat overnight oats everyday? ›

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

Why put chia seeds in overnight oats? ›

Why Do You Put Chia Seeds in Overnight Oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

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Do overnight oats spike blood sugar? ›

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

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What milk is best for overnight oats? ›

But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight.

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Is overnight oats better with milk or yogurt? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

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Why add salt to overnight oats? ›

This is especially true when you're eating your overnight oats cold. Cold temperatures can dampen flavors, which makes it harder to taste what you're eating. By adding salt to your oats, you're bringing those flavors out more, which will make your breakfast so much more enjoyable.

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Are overnight oats hard on your stomach? ›

When simply soaking oats overnight without cooking them, they are more likely to be troublesome to your digestion than cooked oats. That means you're more likely to experience those GI symptoms like bloating, flatulence, and stomach cramps.

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Are overnight oats actually healthy? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

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Are overnight oats easy on the stomach? ›

Additionally, the acid in the oats breaks down overnight, allowing for easier digestion. It's easier to eat in the morning because of its sloppy texture. As a result of this, overnight oats help you control type 2 diabetes.