Overnight oats

Overnight oats are a no-cook breakfast dish made by soaking rolled oats in liquid (like milk or yogurt) in the refrigerator overnight, allowing them to soften and thicken into a creamy, pudding-like consistency. Typical ingredients include oats, a liquid base, chia seeds for texture, and toppings like fresh fruit, nuts, or sweeteners. This preparation method has roots in traditional European and American oatmeal dishes but has become a modern, convenient health food trend.

🍳 View the full Overnight oats recipe →

🍽️ Nutrition at a glance

A standard serving is moderate in carbohydrates from the oats, with a good amount of fiber and plant-based protein, and can be adjusted for fat content depending on the milk or yogurt used. It provides key nutrients like beta-glucan (a soluble fiber), iron, and B vitamins, with a rough calorie ballpark of 300-400 per serving.

Nutrition breakdown

Calories	250 kcal
Protein	10 g
Carbs	42 g
Fat	6 g
Fiber	8 g
Sugar	10 g
Sodium	150 mg
Potassium	350 mg
Magnesium	120 mg
Phosphorus	250 mg
Iron	3 mg
Zinc	2.5 mg
Manganese	1.5 mg
Thiamin (B1)	0.3 mg
Copper	0.3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents a shift towards 'meal prep' and convenience in healthy eating, requiring no morning cooking. Nutritionally, the soaking process can make the oats' nutrients more bioavailable and may reduce cooking-related nutrient loss.