Overnight Oats
Oats soaked overnight with yogurt and chia, just top them in the morning.
- Preparation
- 10 min
- Cook/bake time
- –
- Total
- 8 hr 10 min
- Difficulty
- Easy
- Calories
- 553 kcal
- Servings
- 2
- Prep
- 10 min
- Resting
- 8 hr
Only 10 min of that is hands-on – the rest takes care of itself.
Oats soaked overnight with yogurt and chia, just top them in the morning. The ratio of one part oats to one and a half parts liquid is the key, because too little makes them dry and too much makes them soupy. Five minutes of work in the evening for a ready breakfast for three days.
Why this works
Oats contain beta-glucan, a soluble fiber that binds many times its weight in water, just slowly when it is cold. This is exactly why the night in the fridge works without any heat. The ratio is crucial because beta-glucan reaches its absorption capacity at some point. Anything beyond that remains as liquid, and what is missing leaves dry flakes that continue to swell in the mouth.
Step-by-step instructions
- 1
Mix the base
Mix the oats, yogurt, milk, chia seeds, maple syrup, cinnamon and the pinch of salt thoroughly in a bowl. The salt sounds like a detail, but it significantly enhances the sweetness without you needing more syrup. Stir really well so that the chia seeds are distributed and do not clump at the bottom.
- 2
Fill into jars
Distribute the mixture between two glasses or screw-top jars and fill them to a maximum of three quarters, because the mixture will swell noticeably overnight. Close them well. Screw-top jars are practical because you can take them with you directly.
- 3
Let soak
Place the jars in the fridge overnight, or for at least six hours. The oats completely absorb the liquid, the chia seeds form a gel and everything becomes creamy and spoonable. For less than six hours, the flakes remain grainy.
- 4
Check consistency
Give the oats a vigorous stir in the morning. If they are too firm for you, add milk by the spoonful until they suit you, because the absorbency varies significantly depending on the brand of oats. You can save oats that have turned out too thin with an extra spoonful of chia seeds and a ten minute wait.
- 5
Top and serve
Distribute banana slices, berries and chopped nuts on top and add a dollop of nut butter if needed. The toppings are deliberately added now, because nuts soaked overnight lose their bite and bananas become brown and mushy.
Our best tips
- Quick oats become creamy, rolled oats remain firm to the bite. Both work, but yield a different result.
- Do not omit the pinch of salt. It makes the difference between bland and well-rounded overnight oats.
- Always add toppings in the morning, otherwise nuts will become soft and fruit mushy.
Tasty variations
Chocolate version
Stir in 1 tablespoon of baking cocoa and a few chocolate drops, along with banana and peanut butter.
Vegan & high-protein
Replace the yogurt with soy yogurt and stir in a spoonful of protein powder, along with a little more liquid.
Nutrition facts
| Calories | 553 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 70 g |
| – of which sugar | 27 g |
| Fat | 22 g |
| Fiber | 15 g |
Where the 553 kcal come from
per serving
Calculated from the ingredients – how we do it
We add up reference values for every ingredient and divide by the number of servings. These assumptions are baked in:
- Reference values per 100 g – for the raw ingredient, exactly as listed.
- Tinned goods count at drained weight, bone-in meat at purchase weight: you eat about 70 per cent of a chicken thigh and leave the rest.
- Water evaporates as you cook. The energy stays in the pot, the weight does not – so the figure is per serving, not per 100 g of finished dish.
- Anything listed without a quantity – “salt and pepper” – is not counted.
A guide value, not a lab measurement: no two onions weigh the same, and fat content varies from pack to pack.
Frequently asked questions
How long do overnight oats keep?
Three days in the fridge, without toppings. So you can prepare three jars for the week on Sunday evening.
Do I have to use chia seeds?
No, but they make the oats significantly creamier and bind the liquid. Without them you need a little less milk.
Can I eat them warm?
Yes, briefly heat them in the microwave. Then they come close to porridge in taste, but remain a little firmer.
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