Overnight Oats

  • Servings : 1
  • Prep Time : 5m
  • Cook Time : 0m
  • Ready In : 5m

I love breakfast and my personal favourite is porridge (or oatmeal for you US readers!). In the summer though, I find hot milk too warm and so I turn to ‘overnight oats’ for my oat & fruit pick-me-up!


Overnight oats are ‘oh so’ simple to make .. you simply mix together milk, yoghurt and oats and leave the mixture overnight in a fridge. The oats soak up the moisture which makes them perfect to eat the next day.


You can eat overnight oats at home, on the go or at your desk and it’s a great way of getting some essential protein, fibre, wholegrain, healthy fats as well as vitamins and minerals (including calcium) into your body.


Why not try the following toppings (just add them in the morning!):


  • Chopped banana & cinnamon
  • Blueberries & poppy seeds or chia seeds
  • Chopped peach & agave nectar
  • Sliced strawberries & walnuts
  • Grated apple & flaked almonds


Sound tempting? Here’s what you will need and step-by-step what to do!


P.S If you don’t like yoghurt/don’t have it in, or want a sweeter version, check out my bircher muesli recipe and if you want to add Chia Seeds check out my Overnight Oats Chia Seeds Recipe!



  • 1/2 cup (125ml/115g) almond milk (or other milk)
  • 1/2 cup (40g) oats*
  • 1/2 cup (100-120g/125ml) yoghurt**
  • Pinch of cinnamon (optional)
  • Toppings of your choice e.g. fruit/nuts

*use gluten free oats to make this recipe gluten-free.

**use soya yoghurt if you’re lactose intolerant.

NB the key is to use equal quantities of the oats, milk and yoghurt – so if you use 1/3 cups measure (as shown in the video) you would be using 85ml milk, 35g oats and 100g yoghurt.

If you want to add a scoop of protein powder (to make PROATS!) then add an extra 1-2 tbsp (15-30ml) of milk. I use Protein Dynamix – use NIC10 for 10% off!

Nutritional stats exclude toppings!


Overnight Oats

Overnight Oats



Step 1

The night before mix together the above ingredients - I mixed mine in an air tight jar for ease!

Step 2

Cover the mixture to make an air tight seal (you could use clingfilm/foil) & refrigerate overnight

Step 3

Wait for morning time, add your chosen ingredients and enjoy the creamy (low-calorie) goodness!

So there you have it, porridge in the winter and overnight oats in the summer.. I just can’t get enough of those whole grains :) .


Overnight oats


UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

Overnight oats twitter

*Love this jar!

Over night oats twitter

*Berry yoghurt with strawberries & flaked almonds

Overnight oats twitter


Over night oats twitter

*Raspberry Ripple!

Over night oats twitter

*A touch of sweetness!


*Love the colour!


*Strawberries & banana

over night oats*Love the jar!

Overnight oats*This way saves on any stirring!!

photo_1*Overnight oat pancakes! This lovely reader swapped the milk for 2 eggs (see the comment below!)

photo_2*Overnight oats after a morning run!

Over night oats

Over night oats

Overnight oats

Overnight oats

overnight oats

Overnight oats

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Nutritional Info

This information is per serving.

  • Calories

    244 Kcal
  • Carbs

  • Protein

  • Fat


Recipe Comments

Comments (88)

  1. posted by Sharon Matheson on June 4, 2013

    This is incredible!!! I tried it with banana and I’m a huge fan. Next time I think i’ll add slightly less milk and slightly more yogurt… I’m a sucker for creamy oats. Perfect summer oats. Thanks Nic!!

    • posted by Nics Nutrition on June 4, 2013

      Aw thank you for your lovely comment Sharon – so glad you liked it! Nic x

  2. posted by Jess martin on June 14, 2013

    These are lovely, so creamy aswell. I topped mine with banana, cinnamon, pumpkin seeds and goji berries, was yum! So easy to make aswell, thanks for the recipie Nic :)

    • posted by Nics Nutrition on June 14, 2013

      OOh that sounds lovely!!! Love the seed and berry addition :) Thanks for your comment Jess! xx

  3. posted by em on June 16, 2013

    going to make a tub of this for the first time for tomorrow’s breakfast but will use 0% greek yog and skimmed milk as that’s what i have in…will use someone else’s idea of adding frozen raspberries overnight too…excited to try!

    • posted by Nics Nutrition on June 16, 2013

      Oooh it’ll taste amazing! I’m jealous – I don’t have any plain yoghurt in! I may try it with fat-free raspberry yoghurt actually.. you’ve inspired me ;) Thanks for your comment! Nic x

  4. posted by Sara on June 16, 2013

    great recipe and made a nice change, I used banana and blueberries in mine.

    will definitely be making these again but with less milk as I would have liked it a bit thicker but overall. yummy :-)

    • posted by Nics Nutrition on June 17, 2013

      Great tip Sara and that’s what’s so good about recipes – you can change them and adapt them to suit your preferences! Thanks for sharing your comment :) Nic x

  5. posted by em on June 17, 2013

    loved my overnight oats with rasps and strawberries this morning – so easy to prep and absolutely delicious. Have made another tub for tomorrow – thanks for a great recipe!

    • posted by Nics Nutrition on June 17, 2013

      OOOh I love your berry version! Thank you for your comment Em! Nic xx

  6. posted by Lauren Marie on June 30, 2013

    Made the oats for the first time tonight, they’re already looking lovely and creamy! I’ve used some rice milk and a vanilla muller light yoghurt, will top with sliced banana in the morning. xxx

    • posted by Nics Nutrition on June 30, 2013

      Oooh I love your milk and yoghurt choices!! I’ll upload your fab pic too – love the jar you used! Thank you for commenting :) Nic xx

  7. posted by Beth on July 6, 2013

    Oooh need to try this! Love oats and I love the idea of having already done the previous night for the morning!

    • posted by Nics Nutrition on July 6, 2013

      It’s so good!! Perfect for these warmer days when porridge is just too hot!! I never start the day without my oats ;)

  8. posted by BabyBulgeBlitz on July 7, 2013

    I absolutely LOVE this recipe. The soaked oats are delicious alone but I love experimenting with different toppings. Last night I soaked my oats in almond milk and this morning I added freeze-dried raspberries and ground almonds. This was awesome, like a breakfast Bakewell tart (I loved the marsepan flavour). I have also soaked my oats overnight in my protein shake. This is equally delicious and is my favourite post fasted cardio breakfast EVER. Well done Nic, simple but excellent recipe.

    • posted by Nics Nutrition on July 7, 2013

      Your combos sounds GREAT! Thank you so much for taking the time to comment – Love the idea of soaking them in the protein shake too – the flavour combinations are endless!! Nic x

  9. posted by Hayley on July 8, 2013

    I make these all the time! I love them. I’m allergic to dairy so I use almond milk and alpro plain yoghurt. This morning I made a sugar free mixed berry compote and mixed it through my oats. Then topped it with Linwoods flax, pumpkin, sunflower, sesame seed and goji berry mix. It was amazing! I’ve tried alot of Nics recipies and all of them have turned out fantastic! I’m in the transition of turning vegan and find alot of the recipies if not already can be adjusted to meet my needs!

    Fantastic website!

    • posted by Nics Nutrition on July 8, 2013

      Hello! Ooh this is the exact combination (milk/yog type) that I’ve been using this weekend! Thanks for your lovely comment Hayley, so happy to hear that I’m helping. Enjoy your oats – it’s too hot for porridge!! Nic xx

  10. posted by Caroline on July 9, 2013

    I tried these for the first time today and I LOVED them!! I used Alpro plain yoghurt as I find it so much creamier than dairy yoghurt and I used almond soya milk which I’ve never tried before. Topped the oats with some fresh raspberries, strawberries and a handful of almonds. A huge hit and a big thumbs up from my husband and sons as well. Just put some more in the fridge ready for morning!! :-)

    • posted by Nics Nutrition on July 10, 2013

      Hello! Oh that’s fab news!! Love your combo and I agree about the Alpro yoghurt – I love it! If you like soya milk you should try my soya berry smoothie too :) Thanks for your comment! xx

  11. posted by Laura on July 10, 2013

    Tried this out this morning and it was delicious! I think next time I’d use less milk and yoghurt as I like the oaty taste!
    Used strawberry yoghurt to see what it was like and it was yum! Think I’d try the vanilla next time and use different toppings just for a variety!

    Can’t wait to try out more recipes! :)

    • posted by Nics Nutrition on July 10, 2013

      Oooh there are so many flavour combinations to try!! I love vanilla the best but would love to try coconut! Thanks for your comment :) x

  12. posted by Laurie on July 10, 2013

    These oats are amazing… I tried them with plain greek yogurt and some honey for the first time.. Then I tried adding Muller Greek Style strawberry yogurt instead and wow that is gorgeous! Thank you Nic… My protein breakfasts are sorted for the summer :)

    • posted by Nics Nutrition on July 10, 2013

      Yay! Aw thanks for your lovely comment. I love honey, but prefer agave nectar more – I think it’s a little sweeter!! Nic x

  13. posted by Helen on July 11, 2013

    I love overnight oats – so easy and yummy too. I make mine as above but with skimmed milk and fat free Greek yoghurt, 1/2 tsp vanilla extract, 1 tsp Sweet Freedom and some fruit on top (lots of strawberries at the moment). I’ve even converted my husband to eating them too! Thanks for sharing this recipe :)

    • posted by Nics Nutrition on July 11, 2013

      Ooh that sounds yum! Love the addition of vanilla and sweet freedom – I love agave nectar as well! Thanks for your comment :) x

  14. posted by Saskia Thomas on July 12, 2013

    Overnight oats … Well what can I say … A total revelation. After a week of lovely cold breakfasts I can honestly say I am converted. Delicious with different toppings ranging from raspberries ,blackberries , strawberries , bananas , honey and the totally decadent raspberries and dark chocolate shavings !! Oh my what next …… Thank you for this fab recipe xx

    • posted by Nics Nutrition on July 14, 2013

      You’re welcome! So glad to hear that you like it – thanks for your comment!!

  15. posted by Lauren on July 16, 2013

    I tried this today!! I didn’t have any yoghurt so just went with skimmed milk. Topped it with banana and cinnamon. It was amazing! Tomorrows oats are already chillin the fridge. In my opinion, this tastes so much nicer than porridge so it’s definitely got my vote! haha Cheers for this Nic!

    • posted by Nics Nutrition on July 24, 2013

      Yay! So pleased. They are so versatile.. I can’t wait for the morning now ;) Nic x

  16. posted by Sam on July 25, 2013

    Made these last night with 30grm oatbran, 200ml unsweetened almond milk, 3 small apricots and 50grm blueberries with 5grm chia seeds. I didn’t use yogurt but the oatbran being finer cut than porridge oats means they absorb the milk and make a very thick creamy mix! Thanks Nic!

    • posted by Nics Nutrition on July 26, 2013

      Oooh I love your recipe! Sounds amazing sam, thanks! Great pic on twitter too – I’ll upload it soon! Nic x

  17. posted by Hayley johnson on July 29, 2013

    Made these last night for the first time, incredibly easy to make and tasty.

    Prepared in a plastic tub and bought into work, so much better than just my usual cereal bar, will be making every night now!

    Thank you

    • posted by Nics Nutrition on July 29, 2013

      Whoop whoop! The love for overnight oats continues! Thanks for your comment :) Nic x

  18. posted by Barbs on August 2, 2013

    SO excited to make this tonight!! Nic, could you make this with some whey protein powder? I have some cookies and cream which would be lovely with fresh blueberries

    • posted by Nics Nutrition on August 4, 2013

      Oooh that sounds like a great suggestion! Do let me know how it goes!

  19. posted by Kam on August 6, 2013

    For additional protien, I add quinoa. For natural fats I add choped up almonds and chia seeds.

    A perfect start to the day

    • posted by Nics Nutrition on August 6, 2013

      Such great tips! Thanks for your comment Kam :) Nic

  20. posted by Jo on August 6, 2013

    Had these this morning and they’re sooooo yummy !! Prepared my oats with 0% Total Greek, a scoop of vanilla protein powder (mixed with a little water first), crushed rasberries & blueberries. Then this morning I added 1/2 chopped banana, a few more rasberries, blueberries, chopped almonds & pumpkin seeds. This was definitely a heavenly brekky which I will be having again !! I only used greek yoghurt as I prefer a thicker consistancy….highly recommended :) thanks Nic !!

    • posted by Nics Nutrition on August 9, 2013

      Ooh that sounds amazing!! Thanks so much for your suggestion – i hadn’t thought of mixing the protein powder with a little water first. Brilliant! x

  21. posted by Lindsey on August 7, 2013

    Hi Nic, discovered you on youtube yesterday and I’m loving your blog. So much so, that I tried this receipe for the first time last night / this morning. YUM!! Hadn’t heard of overnight oats before…!
    As a previous comment suggested, I mixed a 2/3 scoop of protien powder into my Almond Milk and stirred in 1 tsp of SweetFreedom & 1/2 tsp cinnemon this morning. Lovely. Thanks for such a wonderful receipe. Xx

    • posted by Nics Nutrition on August 7, 2013

      Hi Lindsey! Aw thank you so much for your lovely comment :) and so glad that you like this recipe! Love your addition of the protein powder! Do subscribe to my newsletter if you want to stay up to date with my blog too! Nic xx

  22. posted by Anita Smith on August 8, 2013

    I struggle to eat porridge hot but this recipe is starting to make it much easier to eat oats, thank you so much. Keep the great breakfast recipes coming :)

    • posted by Nics Nutrition on August 8, 2013

      Hurray! So glad you like it Anita, thanks for your lovely comment! xx

  23. posted by Jo Parish on August 9, 2013

    Hi Nic, are you able to tell me how many calories would be in your receipe? I have been having Oat So Simple every morning so I would love to give this ago…the pictures are making me hungry!

    • posted by Nics Nutrition on August 9, 2013

      Hi Jo – yes all the calories are in the blue and white box above :) x

  24. posted by Jo Sharp on August 14, 2013

    Thought Id jump on and make some overnight oats as a change from my normal breakfast – its the perfect Summer breakie! I mixed my frozen berries and banana in at night with the oats so in the morning it was nice and juicy! My boyfriend loved them too and with 16g protein was a perfect breakfast! Easy to prepare and ready to go! Will try banana with some honey and walnuts next time :) xx

    • posted by Nics Nutrition on August 14, 2013

      So glad you liked it! Love your little switch of adding the fruit before chilling too – and love the walnuts and honey topping, yum!! Nic xx

  25. posted by Sarah Webb on August 14, 2013

    Made overnight oat pancakes this morning!! Substituted the milk for 2 eggs then just had them with a little honey and strawberries. Extra protein!! yummy xx

    • posted by Nics Nutrition on August 14, 2013

      I LOVE this tip!! Please send me a pic soon so I can pop it up! Thank you! Nic xx

  26. posted by Jacqueline murray on August 20, 2013

    Delicious!!!!thanks ,gives me an alternative to hot oats!

    • posted by Nics Nutrition on August 20, 2013

      You’re welcome, so glad you like them! Nic x

  27. posted by Stu on August 29, 2013

    This recipe, made using almond milk, vanilla fat free youghurt, fresh strawberries and walnut is my new breakfast! Love it. I look forward to trying other toppings next week.
    Thanks Nic :)

    • posted by Nics Nutrition on August 29, 2013

      Ooooh your combo sounds delicious – super healthy!! I just hope the hot weather lasts so we can carry on enjoying it! Thanks for your comment :) x

  28. posted by Sabina Fox on September 15, 2013

    I’ve been meaning to make overnight oats for a while now, so I’m planning on making these tonight. I’m currently following weight watchers so I think I’ll try 30g of oats first as I’m planning on putting some chia seeds in, so I don’t want it to be too “point heavy”! Great idea of someone’s to put the frozen fruit in, before chilling, I normally just put these in smoothies! I’m already super excited about breakfast tomorrow

    • posted by Nics Nutrition on September 15, 2013

      Hurray! Yes I think I regularly use about 35g and I now just ‘eye-ball’ the yoghurt and milk as you get to know how you like it – really hope you like it Sabina! Nic xx

      • posted by Sabina Fox on September 28, 2013

        I’ve been having overnight oats every morning now, at home and at work, and I’m in love with them! I’ve adapted mine to 30g oats, 130ml skimmed milk (or almond milk), 1 120g pot of weight watchers yoghurt, 6g chia seeds and a pinch of cinnamon. I add 50g of frozen fruit, about an hour before serving. I find that a flavoured yoghurt works really well and the chilled fruit makes it like a dessert! I’ve even got my fussy husband enjoying them, and he laughed his head off when I told him about them initially……so glad I stumbled across this page :)

        • posted by Nics Nutrition on September 28, 2013

          Aw thanks for your great comment and suggestions Sabina!! Love your tweaks and so glad you’ve converted your husband too ;) Enjoy!! Nic x

  29. posted by Michelle Evans on September 26, 2013

    This sounds so good! Just one question. Are porridge oats the same as Irish oatmeal?

    • posted by Nics Nutrition on September 26, 2013

      Hello! Irish oats are coarser – but this recipe could still work.. I haven’t tried it, do let me know though!!

  30. posted by llwaeis on November 5, 2013

    I’ve been adding protein powder and reducing the oat quantities (proats!) for the last few days.

    1/4 cup oats
    1 scoop of phd diet protein (or similar)
    1/2 cup almond milk
    1/2 cup yogurt
    30g milled flax

    Makes a similar consistency, but added protein punch.

    Another variation that I discovered this morning:

    1/4 cup oats
    15g flax
    1/2 cup almond milk
    125g quark mixed with 1tbsp cold water
    1 scoop vanilla phd diet protein (or similar)

    Makes an incredible mixture that tastes a bit like cheesecake (in a good way) and is super-protein packed:

    357kcal, 26g carbs, 10g fat (mostly (7g) from flaxseed), 40g protein

    Add a banana and you’re good to go!

    • posted by Nics Nutrition on November 6, 2013

      Oooh that sounds gorgeous!! Thanks! I bet you’d like my protein coffee cake too :) xx

  31. posted by Matt Downes on November 8, 2013

    I have tried these a few times this week but without the cinnamon (I’m not over keen on that spice). So quick and easy to make. I just take them out of the fridge in the morning, sprinkle some blueberries on top and I’m good to go! Although the mornings are getting darker and colder and a warm bowl of porridge would normally be my ‘go to’ breakfast, this is just so quick to prep in advance and saves me time in the morning.

    I’m planning on putting some protein powder into the mix in the future once I’m back in training so I can up the protein content.

    Why have I not tried this breakfast idea before now?! Thanks Nic!

    • posted by Nics Nutrition on November 8, 2013

      Hurray! Aw thanks Matt I’m so glad that you liked it!! I’m working on a quinoa recipe at the moment which you can also make up in advance then heat up on the morning.. so hoping this will keep you warm as we go into winter!! Brrr, thanks for your comment :) Nic x

  32. posted by Lauren Dodd on January 30, 2014

    Absolutely loved this and kept me full for the morning! Used oat milk instead of almond milk, tasted great!

    • posted by Nics Nutrition on January 30, 2014

      Ooh great swap! Thank you so much for your comment Lauren :) x

  33. posted by Jae Mukoyama on February 4, 2014

    Good Morning from across the Pond(Chicago)!

    Just had this for my breakfast & it was great! I normally make an egg sandwich but this is so much easier & it’s quite filling. I did mine with Almond milk & Scottish oats(at least that’s what the bag said..) & I found the extra chew kind of pleasant. Well, off to go assess patients(I’m an RD too)! Cheers!

    • posted by Nics Nutrition on February 4, 2014

      Nice one!! Aw cheers for your lovely comment :) So glad you liked it :) xx

  34. posted by Joyce on April 7, 2014

    Hi, I’m from the U.S and am not sure what kind of oats you used. Are they the steel cut or the old fashioned flat ones? This recipe sounds great and would be a great way to have oats in the warm weather. Thanks for your help Joyce

  35. posted by Nykie on May 27, 2014

    Can I just use normal oats? Like scottish plain oats and soak them overnight? This is what I have done, plus added a tbsp of Raspberry & Vanilla Protein Powder, Total 0%, Manuka 10+ Honey, raspeberries and blueberries – it made a batch of 4 which I could freeze them. I reheated one yesterday morning and it was lovely – but I prefer it cold! :-)

    • posted by Nics Nutrition on May 29, 2014

      Yes normal oats! Oooh you’re not meant to re-heat them!! Not with yoghurt!! So glad you enjoyed them :) xx

  36. posted by Mimi on July 4, 2014

    Having this right now and it’s delicious!!!
    Made mine with Alpro coconut drink and apricot and peach yoghurt and added a few strawberries, half a banana and some Purition bodysculpt in the chocolate flavour!
    Perfect breakfast before hitting the gym!

  37. posted by Liza Salt on August 1, 2014

    I love this recipe! Ive become a fan of a chocolate version – jumbo oats, green & blacks cocoa, honey, total Greek yoghurt or hazelnut milk (pop in the fridge overnight) and serve with extra yoghurt, toasted hazelnuts and a banana if you fancy! Yum! Cinnamon and blueberry overnight oats is also lovely!

    Thanks for the inspiration! Xx

  38. posted by Nadine on September 2, 2014

    I absolutely LOVE this recipe!! I add chia seeds and organic cacao powder to mine, topped with frozen blueberries :) Im always excited for mornings now! x

  39. posted by Charlotte on April 6, 2015

    Hi Nic, I read that protein powders should be mixed with any liquids right before they are consumed in order to get the full benefits. Is this true? I’ve been leaving my protein powder out of my overnight oats until the last minute before I eat them, but I see that you mix it in the night before…so I’m guessing it should be alright? What do you think?
    Thank you :)

    • posted by Nics Nutrition on April 7, 2015

      No that isn’t true :) add it whenever you like! xx

  40. posted by Adnan on April 15, 2015

    Hi Nic,

    I have been meaning to try this for a while but never got round to do it until last night. It was delicious. I was a bit skeptical that it may be lacking sweetness as I like honey in my porridge but actually it was quite sweet! Maybe because I had 3 chopped dates in? :-D Next time I’ll only do 2 dates and a bit less protein powder, oh and the crunchiness off almonds and seeds was excellent
    ! Thanks

  41. posted by Non on May 21, 2015

    Tried this with muller light vanilla and skimmed milk this morning topped with banana and blueberries and it was delicious! Looking forward to trying different types of yogurts and flavours! Ideal for an early morning in work.

  42. posted by Rachel Thomas on January 19, 2016

    Looks yummy, going to give it a try tonight for breakfast tomorrow :) What kind of yoghurt is best for this? Natural, Greek or fruit yoghurt?

    • posted by Nics Nutrition on January 19, 2016

      Yay! Which ever you fancy :) I like natural or Greek and then the next day add some honey and fruit :) x

      • posted by Rachel Thomas on January 20, 2016

        Just had this for breakfast, delicious!!! I get bored of plain old porridge and cereal, love all your ideas, last week I had baked oats with banana and blueberries and now I’ve tried your overnight oats, banana and blueberry muffins next I think :) x

        • posted by Nics Nutrition on January 21, 2016

          Aw thanks Rachel! Do send me a pic next time!! xx


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