How to Make Overnight Oats in a Jar (Basic Ratio and Flavors)
These DIY overnight oats use an easy ratio: equal parts rolled oats and milk, plus yogurt, chia seeds and a little honey or maple syrup. Stir everything in a jar in 5 minutes, refrigerate for at least 6 hours, and breakfast is ready. This batch makes 2 jars at about 400 calories each before toppings.
Quick answer
In a jar, stir 1 cup old-fashioned rolled oats, 1 cup milk, 2/3 cup plain yogurt, 2 tbsp chia seeds, 2 tbsp honey or maple syrup, 1/2 tsp cinnamon and a pinch of salt. Divide between 2 jars, cover and refrigerate at least 6 hours or overnight. Stir, loosen with a splash of milk if needed and add fruit. Keep covered in the fridge and eat within 4 days.
DIY Overnight Oats
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DIY Overnight Oats Ingredients
- 1 cup (80 g) old-fashioned rolled oats
- 1 cup milk (dairy or unsweetened plant milk)
- 2/3 cup plain whole-milk yogurt
- 2 tbsp chia seeds
- 2 tbsp honey or maple syrup
- 1/2 tsp ground cinnamon
- Pinch of salt
- Toppings: berries, sliced banana, nuts or nut butter (optional)
How to Make Overnight Oats
- Add the oats, milk, yogurt, chia seeds, honey or maple syrup, cinnamon and salt to a bowl or large jar.
- Stir well, scraping the bottom, until no dry oats or clumps of chia remain.
- Divide between 2 jars or containers with lids and cover.
- Refrigerate for at least 6 hours or overnight, so the oats and chia soak up the liquid.
- In the morning, stir each jar. If it is too thick, stir in 1 to 2 tablespoons of milk.
- Add your toppings and eat cold, or warm a jar in the microwave for 1 to 2 minutes if you prefer it hot.
Nutrition Facts
Per jar (1 of 2), without toppings (estimated)
- Calories: 400
- Total fat: 13 g
- Saturated fat: 5 g
- Cholesterol: 25 mg
- Sodium: 170 mg
- Carbohydrates: 60 g
- Fiber: 9 g
- Sugar: 28 g
- Protein: 14 g
Estimated from USDA FoodData Central SR Legacy values for dry rolled oats (FDC 173904), whole milk, plain whole-milk yogurt (FDC 171284), dried chia seeds (FDC 170554), honey (FDC 169640), cinnamon and salt. Toppings are optional and not included; 1/2 cup raspberries adds about 30 calories.
The Basic Overnight Oats Ratio
The easiest way to remember how to make overnight oats is 1 part rolled oats to 1 part milk. Yogurt makes the jar creamier, and chia seeds thicken it further because they absorb many times their weight in liquid. Use the table to change the texture.
| Ingredient | Per jar | What it does |
|---|---|---|
| Old-fashioned rolled oats | 1/2 cup | Base; softens overnight |
| Milk | 1/2 cup | Main liquid |
| Plain yogurt | 1/3 cup | Creaminess, tang, extra protein |
| Chia seeds | 1 tbsp | Thickens and adds fiber |
| Honey or maple syrup | 1 tbsp | Sweetness; adjust to taste |
Which Oats Work for Overnight Oats?
Old-fashioned rolled oats are the best choice. They are steamed and flattened during milling, so a night in the fridge softens them while they keep a little chew. Quick oats turn mushy and soft. Steel-cut oats stay hard and need a much longer soak, so they are not a good fit for DIY overnight oats.
How Long Do Overnight Oats Need to Soak?
Give them at least 6 hours in the fridge. That is enough for the oats and chia to absorb the liquid. Overnight, 8 to 12 hours, is even better. Always soak them in the refrigerator, not on the counter, because milk and yogurt are perishable.
DIY Overnight Oats Flavor Ideas
| Flavor | Add to one jar |
|---|---|
| Berry | 1/2 cup mixed berries on top in the morning |
| Peanut butter banana | 1 tbsp peanut butter and 1/2 sliced banana |
| Apple pie | 1/4 cup grated apple and an extra pinch of cinnamon |
| Chocolate | 1 tbsp cocoa powder and an extra 1 tbsp milk |
| Tropical | 1/4 cup diced mango and 1 tbsp coconut flakes |
Add soft fresh fruit the morning you eat it. Bananas brown and berries leak juice if they sit in the jar for days.
Common Overnight Oats Mistakes
- Dry pockets: chia clumps at the bottom if you do not stir well. Stir again after 10 minutes if you can.
- Too thick: chia keeps absorbing liquid, so loosen the jar with milk in the morning.
- Too thin: add 1 extra teaspoon of chia or a few more spoonfuls of oats next time.
- Too sweet: flavored yogurt and sweetened plant milk add sugar, so use plain versions and sweeten to taste.
How Long Do Overnight Oats Last?
Covered DIY overnight oats keep well in the fridge for up to 4 days, which makes them good for meal prep. The texture gets softer each day. Keep the jars cold and do not leave them out for more than 2 hours. Freezing is not recommended because the yogurt and oats turn watery when thawed.
Overnight Oats Nutrition
Each jar has about 400 calories, 14 g protein and 9 g fiber before toppings. Using Greek yogurt raises the protein to about 18 g per jar. Most of the sugar comes from the honey and the natural sugars in milk and yogurt; cut the honey in half to save about 30 calories.
If you are making these for a baby or toddler, use maple syrup instead of honey. The CDC advises not giving honey to children under 12 months old.
Overnight Oats FAQ
Can I eat overnight oats warm?
Yes. Microwave the jar (without a metal lid) for 1 to 2 minutes, stirring halfway, and add a splash of milk.
Can I make DIY overnight oats without yogurt?
Yes. Replace the yogurt with the same amount of milk. The jar will be a little thinner and lower in protein.
Do I need chia seeds?
No, but they make overnight oats thicker and add fiber. Without them, use 1/4 cup less milk per batch.
What is the best container for overnight oats?
A 12- to 16-ounce glass jar with a lid works well and leaves room for toppings.
How do you make overnight oats with water?
You can use water, but the oats will taste flat. Use at least half milk or yogurt for flavor and creaminess.
Sources
Featured photo: Unsplash
