Overnight oats
Stir it tonight, eat it cold tomorrow. No cooking.
- Hands-on
- 5 min
- Total time
7 min, show breakdown
- Prep 5 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 7
- Cost/serving
- $1.70
Per serving
- Calories
- 353
- Protein
- 15 g
- Fiber
- 10 g
- Net carbs
- 45 g
- Fat
- 9.5 g
High in (% Daily Value per serving): Selenium 44%, Riboflavin (B2) 39%, Vitamin B12 36%, Thiamin (B1) 29%, Magnesium 28%, Zinc 27%, Calcium 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
40 g rolled oats
Same amount as: 1½ oz, about ½ cup, about 8 tbsp.
½ cup milk, 2% (122 g)
Same amount as: 120 mL.
2 tbsp plain Greek yogurt, 2% (30 g)
Same amount as: 30 mL.
1 tbsp chia seeds (12 g)
Same amount as: 15 mL.
1 tsp maple syrup (6.7 g)
Same amount as: 5 mL.
½ cup blueberries, fresh or frozen (74 g)
Same amount as: 120 mL.
- 1 pinch ground cinnamon (0.3 g)
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- maple syrup
- allulose: No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for liquids.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Make up to 4 jars at once. They keep 4 days in the fridge.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (285 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 353 | ||
| Total fat | 9.5 g | 12% | |
| Saturated fat | 2.8 g | 14% | |
| Cholesterol | 12 mg | 4% | |
| Sodium | 73 mg | 3% | |
| Total carbohydrate | 55 g | 20% | |
| Dietary fiber | 10 g | 36% | |
| Total sugars | 19 g | ||
| Net carbs† | 45 g | ||
| Protein | 15 g | 30% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 292 mg | 22% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 479 mg | 10% | |
| Vitamin A | 73 mcg | 8% | |
| Vitamin C | 7.6 mg | 8% | |
| Vitamin E | 0.7 mg | 5% | |
| Vitamin K | 15 mcg | 13% | |
| Thiamin (B1) | 0.34 mg | 29% | |
| Riboflavin (B2) | 0.51 mg | 39% | |
| Niacin (B3) | 2 mg | 13% | |
| Vitamin B6 | 0.14 mg | 8% | |
| Folate | 31 mcg | 8% | |
| Vitamin B12 | 0.87 mcg | 36% | |
| Magnesium | 118 mg | 28% | |
| Zinc | 3 mg | 27% | |
| Selenium | 24 mcg | 44% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
In a jar or container with a lid, stir together the oats, milk, yogurt, chia seeds, maple syrup and cinnamon.
Put the blueberries on top. Close the lid.
Refrigerate at least 6 hours, or overnight.
Done looks like: Oats soft and thick. Most of the milk has soaked in. Stir. Eat cold, or microwave 1–2 minutes if you like it warm.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Thick and pasty | The oats and chia soaked up all the milk. | Stir in a splash of milk before eating. Next time add 2 tbsp more milk. |
| Runny | Quick oats, or not soaked long enough. | Use rolled oats and give it the full 6 hours. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 5 min, total 7 min. | 353 kcal 15 g protein 10 g fiber 45 g net carbs 9.5 g fat |
| Vegan | Soy milk instead of milk, no yogurt. Also dairy-free. Hands-on 5 min, total 7 min. | 310 kcal 11 g protein 11 g fiber 39 g net carbs 8.5 g fat |
| Gluten-free | Gluten-free oats instead of oats. Hands-on 5 min, total 7 min. | 353 kcal 15 g protein 10 g fiber 45 g net carbs 9.5 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.