The Only Basic Overnight Oats Recipe You'll Ever Need

Name: The Only Basic Overnight Oats Recipe You'll Ever Need
Total time: 480 min
Ingredients: 1 cup old-fashioned rolled oats; 1.25 cups unsweetened nut milk; 0.5 cup plain 2% reduced-fat Greek yogurt; 1 tablespoon chia seeds; 1 tablespoon flaxseed meal; 0.125 teaspoon kosher salt

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A simple base for an easy breakfast, this recipe requires nothing more than stirring and sitting. Jazz them up with your favorite toppings, whether savory or sweet, to make a breakfast worth waking up for.

By Jamie Vespa, M.S., RD

Published on April 11, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Overnight Oats recipe in a bowl on a table — Photo: Jennifer Causey

Active Time:

5 mins

Total Time:

8 hrs

Servings:

2

Nutrition Profile:

Diabetes Appropriate Egg Free Heart Healthy Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 cup old-fashioned rolled oats
1 ¼ cups unsweetened nut milk
½ cup plain 2% reduced-fat Greek yogurt
1 tablespoon chia seeds
1 tablespoon flaxseed meal
⅛ teaspoon kosher salt

Directions

Combine ingredients in a bowl. Cover and refrigerate overnight; stir. Divide oat mixture between 2 bowls. Top with one the following topping combinations, if desired.

Nutrition Facts (per serving)

258	Calories
9g	Fat
34g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 1 bowl
Calories 258
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 7g	25%
Total Sugars 3g
Protein 12g	24%
Total Fat 9g	12%
Saturated Fat 2g	10%
Cholesterol 1mg	0%
Sodium 250mg	11%
Calcium 206mg	16%
Iron 3mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.