Overnight Oats

Overnight Oats Recipe

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? Scroll down to see 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!



Overnight Oats

Overnight oats


Overnight Oats Recipe

1 vote


Overnight Oats

This delicious no-cook alternative to porridge is perfect for summer!


  • 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


  1. The night before mix together the above ingredients - I mixed mine in an air tight jar for ease
  2. Cover the mixture to make an air tight seal (you could use clingfilm/foil) & refrigerate overnight
  3. Wait for morning time, add your chosen ingredients and enjoy the creamy (low-calorie) goodness!


*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 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 MyProtein.

Nutritional stats exclude toppings.


Nutrition Facts

Amount Per Serving

Calories 244

% Daily Value

Total Fat 5 g


Total Carbohydrates 37 g


Protein 16 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




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  1. June 4, 2013 / 9:31 am

    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!!

    • Nics Nutrition
      June 4, 2013 / 5:22 pm

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

  2. Jess martin
    June 14, 2013 / 8:30 am

    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 🙂

    • Nics Nutrition
      June 14, 2013 / 10:00 am

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

  3. em
    June 16, 2013 / 1:44 pm

    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!

    • Nics Nutrition
      June 16, 2013 / 4:21 pm

      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. Sara
    June 16, 2013 / 8:57 pm

    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 🙂

    • Nics Nutrition
      June 17, 2013 / 10:00 am

      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. em
    June 17, 2013 / 7:19 pm

    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!

    • Nics Nutrition
      June 17, 2013 / 8:48 pm

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

  6. Lauren Marie
    June 30, 2013 / 7:36 pm

    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

    • Nics Nutrition
      June 30, 2013 / 7:54 pm

      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. July 6, 2013 / 5:20 pm

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

    • Nics Nutrition
      July 6, 2013 / 5:29 pm

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

  8. BabyBulgeBlitz
    July 7, 2013 / 7:39 am

    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.

    • Nics Nutrition
      July 7, 2013 / 9:05 am

      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. Hayley
    July 8, 2013 / 8:39 am

    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!

    • Nics Nutrition
      July 8, 2013 / 11:28 am

      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. Caroline
    July 9, 2013 / 9:23 pm

    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!! 🙂

    • Nics Nutrition
      July 10, 2013 / 11:55 am

      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. Laura
    July 10, 2013 / 8:47 am

    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! 🙂

    • Nics Nutrition
      July 10, 2013 / 12:01 pm

      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. Laurie
    July 10, 2013 / 9:45 am

    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 🙂

    • Nics Nutrition
      July 10, 2013 / 12:14 pm

      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. Helen
    July 11, 2013 / 8:33 am

    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 🙂

    • Nics Nutrition
      July 11, 2013 / 11:11 am

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

  14. Saskia Thomas
    July 12, 2013 / 7:13 pm

    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

    • Nics Nutrition
      July 14, 2013 / 10:00 am

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

  15. Lauren
    July 16, 2013 / 6:51 pm

    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!

    • Nics Nutrition
      July 24, 2013 / 1:53 pm

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

  16. July 25, 2013 / 9:02 pm

    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!

    • Nics Nutrition
      July 26, 2013 / 5:46 am

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

  17. Hayley johnson
    July 29, 2013 / 8:46 am

    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

    • Nics Nutrition
      July 29, 2013 / 11:48 am

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

  18. Barbs
    August 2, 2013 / 4:42 pm

    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

    • Nics Nutrition
      August 4, 2013 / 8:43 am

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

  19. Kam
    August 6, 2013 / 10:59 am

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

    A perfect start to the day

    • Nics Nutrition
      August 6, 2013 / 5:08 pm

      Such great tips! Thanks for your comment Kam 🙂 Nic

  20. Jo
    August 6, 2013 / 11:03 am

    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 !!

    • Nics Nutrition
      August 9, 2013 / 12:00 pm

      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. Lindsey
    August 7, 2013 / 9:56 am

    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

    • Nics Nutrition
      August 7, 2013 / 6:57 pm

      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. Anita Smith
    August 8, 2013 / 4:04 pm

    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 🙂

    • Nics Nutrition
      August 8, 2013 / 5:38 pm

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

  23. Jo Parish
    August 9, 2013 / 9:52 am

    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!

    • Nics Nutrition
      August 9, 2013 / 11:58 am

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

  24. Jo Sharp
    August 14, 2013 / 10:19 am

    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

    • Nics Nutrition
      August 14, 2013 / 5:18 pm

      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. Sarah Webb
    August 14, 2013 / 1:00 pm

    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

    • Nics Nutrition
      August 14, 2013 / 5:14 pm

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

  26. Jacqueline murray
    August 20, 2013 / 5:19 pm

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

    • August 20, 2013 / 5:27 pm

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

  27. Stu
    August 29, 2013 / 1:06 pm

    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 🙂

    • August 29, 2013 / 4:36 pm

      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. Sabina Fox
    September 15, 2013 / 8:54 am

    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

    • September 15, 2013 / 9:43 am

      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

      • Sabina Fox
        September 28, 2013 / 8:33 am

        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 🙂

        • September 28, 2013 / 9:27 am

          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. September 26, 2013 / 6:05 pm

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

    • September 26, 2013 / 8:53 pm

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

  30. November 5, 2013 / 3:19 pm

    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!

    • November 6, 2013 / 6:46 pm

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

  31. Matt Downes
    November 8, 2013 / 8:52 am

    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!

    • November 8, 2013 / 9:01 am

      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. Lauren Dodd
    January 30, 2014 / 9:31 pm

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

    • January 30, 2014 / 9:42 pm

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

  33. Jae Mukoyama
    February 4, 2014 / 2:20 pm

    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!

    • February 4, 2014 / 5:55 pm

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

  34. Joyce
    April 7, 2014 / 8:19 pm

    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. Nykie
    May 27, 2014 / 4:09 pm

    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! 🙂

    • May 29, 2014 / 6:56 pm

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

  36. Mimi
    July 4, 2014 / 5:19 am

    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. Liza Salt
    August 1, 2014 / 8:25 am

    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. Nadine
    September 2, 2014 / 12:58 pm

    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. Charlotte
    April 6, 2015 / 1:28 am

    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 🙂

    • April 7, 2015 / 8:44 pm

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

  40. Adnan
    April 15, 2015 / 8:23 am

    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? 😀 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. Non
    May 21, 2015 / 7:28 am

    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. Rachel Thomas
    January 19, 2016 / 12:36 pm

    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?

    • January 19, 2016 / 7:41 pm

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

      • Rachel Thomas
        January 20, 2016 / 6:54 am

        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

        • January 21, 2016 / 8:40 pm

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

  43. Mrs Kim Mooney
    September 4, 2021 / 2:17 pm

    What a star you are I’ve Ben going round in circles trying to find an accurate recipe and nutritional value and I found you. Thank you so much for clear precise information.

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