Overnight oats liquid base
Overnight oats liquid base is the foundational mixture of liquid (like milk, plant-based milk, or yogurt) and oats that is combined and left to soak in the refrigerator overnight. This no-cook method allows the oats to soften and absorb the liquid, creating a creamy, pudding-like texture. It is a popular breakfast preparation that originated in modern wellness and meal-prep circles, often associated with Scandinavian or health-focused food trends.
🍽️ Nutrition at a glance
The dish is typically high in complex carbohydrates and provides a good source of fiber, especially beta-glucan from the oats. Depending on the liquid and additions, it can also offer protein and calcium, with a rough calorie range of 250-400 per serving.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 5 g |
| Carbs | 27 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 100 mg |
| Calcium | 150 mg |
| Iron | 1.5 mg |
| Potassium | 200 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Zinc | 1.5 mg |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B6 | 0.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a shift towards convenient, make-ahead breakfasts that align with busy lifestyles. Nutritionally, its unique soaking process increases the availability of certain nutrients and makes the oats easier to digest compared to raw oats.
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AI estimate may be inaccurate · Terms