If you’ve been searching for the perfect overnight oats recipe, this is the only guide you need. In this post, I’m going to walk you through the exact oats-to-liquid ratio that creates thick, creamy overnight oats every time – with chia seeds.
You’ll learn how to meal prep them for the week, how to fix texture issues if something goes wrong, and how to turn one simple base recipe into endless healthy breakfast variations. Whether you’re brand new to overnight oats or trying to finally get the consistency right, this tutorial will show you exactly what to do and why it works.
Quick Look at the Recipe
Prep Time: 5 minutes
Soak Time: 4–8 hours
Best For: Meal prep, high-fiber breakfasts, grab-and-go mornings
Base Ratio: 1/2 cup rolled oats + 1/2 cup liquid + 1 teaspoon chia seeds
Texture Tip: Oats will be thick in the morning — adjust with sweetener and milk
15 Years of Overnight Oats (And Why I Still Make Them Every Week!)
I’ve been eating overnight oats for over 15 years, and they’re still part of my weekly meal prep routine.
I originally started making them because I needed breakfast to be simple. Over time, they became one of the main recipes that helped me lose weight – and even more importantly – maintain healthy eating habits long term.
At this point, I’ve made thousands of jars. I’ve tested different oat types, milk ratios, with chia seeds and without, Greek yogurt, cottage cheese, protein powders, nut butters, frozen fruit versus fresh fruit – you name it.
After years of experimenting with ratios, ingredients, and flavor combinations, I’ve learned that everything works better when you start with a solid base. This is the exact overnight oats ratio I use whether I’m meal prepping a simple week of breakfasts or building a brand-new variation for the blog.
Overnight oats work because they’re simple. When breakfast is already made and waiting in the fridge, your morning just feels easier. They’re affordable, high in fiber, easy to portion, and incredibly simple to add protein to. And when a healthy breakfast is already prepared, staying consistent with your eating habits becomes much more doable.
Enjoy!
What Are Overnight Oats?
Overnight oats are simply rolled oats soaked in milk or another liquid for several hours, usually overnight. There’s no cooking involved. Rolled oats are already steamed and flattened during processing, so when they sit in liquid, they naturally soften and hydrate.
By morning, the oats take on a thick, creamy, almost pudding-like consistency.
When I first learned about overnight oats over 15 years ago, I’ll admit the idea of eating cold oatmeal felt a little unusual. It wasn’t something I grew up doing. But the first jar I made completely changed my mind. It was thick, creamy, lightly sweet, and far more satisfying than I expected. It almost felt like a dessert-inspired breakfast — but made with simple, wholesome ingredients. I’ve been hooked ever since.
Overnight Oats Base Recipe (The Perfect Ratio)
After testing different ratios of oats to liquid over the years, this is the exact combination I use every single time to create that perfect creamy, pudding-like consistency we all love in overnight oats:
1/2 cup rolled oats, 1/2 cup liquid, and 1 teaspoon chia seeds.
It sounds simple, but that balance matters more than people realize.
Using equal parts oats and liquid allows the oats to fully hydrate overnight without becoming overly loose. The teaspoon of chia seeds helps thicken everything just enough to give structure and creaminess.
What I love about this ratio is that it gives you control the next morning.
When you open your jar, the oats will be thick. That’s exactly what we want. It’s much easier to loosen oats with a splash of milk than it is to fix oats that are too thin.
If you use too many oats and not enough liquid, they won’t fully soften and can feel slightly chewy. If you use too much liquid, they’ll be overly soft and watery.
This one-to-one ratio creates the perfect base so you can adjust consistency in the morning exactly how you like it.
Easy Overnight Oats (Base Recipe With or Without Chia Seeds)
Equipment
- 1 16-ounce mason jar
Ingredients
- 1/2 cup rolled (old-fashioned) oats
- 1/2 cup milk of choice almond milk, dairy milk, oat milk, etc.
- 1 teaspoon chia seeds optional but recommended
- 1-2 teaspoons pure maple syrup add in the morning
Instructions
- Add the rolled oats and chia seeds to a 16-ounce mason jar or airtight container. Stir until combined.
- Pour in the milk, making sure all of the oats are fully covered. Stir well.
- Seal the container and refrigerate for at least 4–5 hours, preferably overnight.
- In the morning, stir in maple syrup or honey. If the oats are thicker than you prefer, add a splash of milk and stir until you reach your desired consistency.
- Add toppings as desired and enjoy straight from the jar or transfer to a bowl.
Notes
- Blueberry Overnight Oats – Stir in 1/2 cup frozen blueberries and 1/2 mashed banana.
- Strawberry Cheesecake Oats – Add chopped strawberries and 2 tablespoons Greek yogurt.
- Chocolate Peanut Butter Oats – Mix in 1 tablespoon cocoa powder and 1 tablespoon peanut butter.
- Banana Nut Oats – Add mashed banana and chopped walnuts.
- Apple Cinnamon Oats – Stir in dried apples and 1/4 teaspoon cinnamon.
- Pumpkin Pie Oats – Add 2 tablespoons canned pumpkin and 1/4 teaspoon pumpkin spice.
- Protein Overnight Oats – Add 2 tablespoons protein powder and increase milk slightly.
- Cottage Cheese High-Protein Oats – Blend in 1/4 cup cottage cheese for extra creaminess and protein.
- Almond Joy Oats – Stir in shredded coconut, cocoa powder, and sliced almonds.
- Mixed Berry Oats – Add 1/2 cup frozen mixed berries for natural sweetness and antioxidants.
Storage
Store overnight oats in a sealed container in the refrigerator for up to 3 days for best texture. Oats will thicken as they sit — stir in a splash of milk before serving if needed. You can also prep dry ingredient freezer packs (oats + chia seeds) and add milk when ready to use.Nutrition
Can You Make Overnight Oats Without Chia Seeds?
Yes, you can absolutely make overnight oats without chia seeds, but the texture will be different.
Chia seeds play two important roles. First, they help create that thick, pudding-like texture that most people love about overnight oats. Second, they add fiber, protein, and omega-3 fatty acids. When I skip chia seeds, I notice that the oats are softer and mushier, and the liquid doesn’t absorb quite the same way.
If you prefer not to use them, the recipe will still work. But after years of making both versions, I almost always include at least one teaspoon because the texture is noticeably better.
What Kind of Oats Should You Use?
Stick with rolled, old-fashioned oats. I’ve tested them all — rolled, quick, instant, and steel-cut — and here’s what I’ve learned.
Quick and instant oats tend to turn mushy and gummy after soaking, which isn’t very appetizing.
Steel-cut oats, on the other hand, stay too firm unless you partially cook them first, and that defeats the purpose of this being an easy, no-cook recipe.
Rolled oats consistently give the best balance of softness and structure. If you want creamy overnight oats that aren’t mushy or crunchy, rolled oats are the way to go.
Ingredient Add-Ins (My Personal Favorites)
Once you understand the base recipe, this is where overnight oats really start to shine. I always tell people to think of overnight oats as a blank canvas. Once you’ve nailed the ratio, you can build just about any flavor or nutrition boost you want on top of it.
If your goal is to increase protein and make the oats more filling, there are several ways I personally love to do that.
- Stirring in a couple of tablespoons of Greek or Icelandic yogurt adds both creaminess and a subtle cheesecake-like flavor. It blends beautifully into the oats and makes them feel richer without being heavy. I love this method so much that I created a full overnight oats with yogurt recipe dedicated to it.
- Cottage cheese is another favorite of mine. I know it might sound unexpected at first, but blending in about a quarter cup creates an incredibly creamy texture and boosts protein without adding the tanginess yogurt sometimes brings. It has a much more neutral flavor, which makes it perfect if you want extra protein without changing the taste too much. I walk through that method step-by-step in my cottage cheese overnight oats recipe.
- Protein powder is also an easy way to turn overnight oats into a more substantial breakfast, especially if you’re using them as part of a weight loss or high-protein meal plan. The key thing to remember is that protein powder thickens the oats quite a bit. When I use it, I always increase the liquid slightly both when assembling the jar and sometimes again in the morning. I break this down in more detail in my overnight oats with protein powder recipe so you can get the texture just right.
When it comes to adding in flavor, these are my favorites.
- Nut butters are one of the easiest and most satisfying additions. Peanut butter is one of my all-time favorites. I love stirring it into the oats before refrigerating so it softens and blends throughout overnight. Almond butter works beautifully too. If you love chocolate and peanut butter together, my chocolate peanut butter overnight oats variation is always a hit.
- Sweeteners are completely optional, but I usually add mine in the morning rather than the night before. Pure maple syrup and honey are my go-to choices because they blend easily and help loosen the oats at the same time. If you prefer a lower-sugar option, you can reduce or skip sweetener entirely and rely on fruit for natural sweetness.
- Spices and extracts are another simple way to change the flavor profile without altering the base ratio. Cinnamon is a classic and pairs well with almost everything. Pumpkin spice or apple pie spice adds warmth during the fall months. Vanilla extract gives the oats a soft, bakery-style flavor, while almond extract adds depth in fruit-based variations. Even a tiny splash of peppermint extract can transform the oats into something dessert-inspired. Because this is a single serving, I typically use only about one-eighth to one-quarter teaspoon.
- Fruit is one of my favorite ways to customize and add flavor to overnight oats. I often use frozen fruit because it’s affordable and releases its juices as it thaws, naturally flavoring the oats overnight. Fresh fruit works just as well, especially when it’s in season. I usually add about half a cup per jar. Some of my favorite combinations include chopped strawberries, mixed berries like blueberries and raspberries, peaches, cherries, and mashed banana. Banana is especially helpful if you want to naturally sweeten the oats without adding syrup.
- If you’re craving something more indulgent, there are plenty of options there too. Stirring in cacao powder or cocoa powder creates a chocolate base. A few chocolate chips or cacao nibs add texture and richness. Canned pumpkin or pureed squash brings cozy fall flavor and extra fiber. Nut butters, again, work beautifully here to create a more dessert-inspired breakfast that still fits into a balanced meal plan. In most cases, one to two tablespoons of these add-ins is enough to create noticeable flavor without overpowering the base.
- For crunch, I prefer adding nuts in the morning rather than before refrigerating. If they sit in the liquid overnight, they soften. Pecans and walnuts are my favorites because they complement both fruity and chocolate variations, but you can use whatever you enjoy most.
The beauty of overnight oats is that you don’t need dozens of complicated recipes. Once you understand this base formula, you can mix and match flavors depending on your mood, the season, or what you already have in your kitchen.
How to Meal Prep Overnight Oats
Overnight oats were made for meal prep. I personally love using 16-ounce mason jars because they give me portion control and make mornings effortless. I can grab one and go without even thinking about breakfast.
If you’d rather not portion them individually, you can multiply the base ratio and mix everything in one large covered container. In the morning, simply scoop out what you need and adjust the consistency with milk or sweetener. For best texture, I recommend making no more than three days in advance.
If you’re curious about the jars, chia seeds, protein powders, or any of the pantry staples I use for my overnight oats, you can find everything linked in my Amazon storefront. I’ve organized it with my favorite containers, superfoods, and kitchen tools that I personally use every week for meal prep. It makes it easy to see exactly what I’m using – and why I love it.
How to Make Overnight Oats (Base Recipe)
Step 1: Start by adding half a cup of rolled oats and chia seeds to your jar or container. Stir together.
Step 2: Pour in half a cup of your preferred liquid, making sure every oat is fully covered. If any oats are sitting above the liquid line, give it a good stir until everything is submerged.
Step 3: Seal the jar and place it in the refrigerator for at least four to five hours, though overnight gives the best results.
Step 4: By morning, the oats will look thick. That’s normal and exactly what we’re aiming for. The first thing I always do in the morning is add my sweetener, usually maple syrup. Stir it well. This naturally loosens the oats. If I want them thinner, I add a splash or two of milk and stir again until the texture is just how I like it.
Step 5: Taste, adjust, add any other toppings, and enjoy.
My 10 Best Overnight Oats Recipe Ideas
Troubleshooting Overnight Oats
If your overnight oats don’t look perfect the first time, don’t worry. Most texture issues are easy to fix once you understand what happened.
- If your oats look very thick in the morning, that’s completely normal. In fact, that’s what we’re aiming for with this ratio. The reason I prefer this thicker base is because it gives you control. Start by adding your sweetener and giving the oats a few good stirs. Often, that alone will loosen them enough. If you want them thinner, add a splash or two of milk and stir until you reach your preferred consistency.
- If your oats are too runny, it usually means either too much liquid was added the night before or they didn’t soak long enough. If they simply need more time, put them back in the fridge and let them sit longer. If too much liquid was used, you can carefully drain off some excess liquid and stir again. You can also thicken them naturally by stirring in chopped banana, strawberries, nuts, a spoonful of yogurt, or even a little protein powder or collagen powder to absorb extra moisture.
- If your oats feel mushy, you may have used quick oats instead of rolled oats. Skipping chia seeds can also make the texture softer and less structured. If your oats are still chewy or slightly crunchy, that usually means they didn’t have enough liquid or didn’t soak long enough. In that case, simply add a splash more milk and let them sit longer.
Here are answers to the most common questions I get about overnight oats
Yes, overnight oats can absolutely be a healthy breakfast option. They’re naturally high in whole grain fiber, easy to portion, and simple to add protein to. When you control the ingredients, you control the balance.
Overnight oats were one of the main breakfasts I used while losing weight because they kept me full, were easy to measure, and removed the stress of figuring out what to eat in the morning. They can definitely be part of a weight loss plan, depending on what you add. See my overnight oats weight loss post for more info, tips, and recipes.
The key is balance. Keep added sugars moderate, include protein for satiety, and use whole ingredients. When done right, overnight oats are one of the simplest healthy breakfasts you can build into your weekly routine.
Yes, you absolutely can. Overnight oats are designed to be eaten cold, and that’s how I eat them most of the time. But if you prefer warm oatmeal, just transfer your oats to a microwave-safe bowl and heat in 30-second intervals, stirring in between. You may want to add a splash of milk before heating because overnight oats are thicker than traditional oatmeal. Personally, I love them cold straight from the fridge – but it’s totally a preference thing.
Creaminess comes down to two things: the right ratio and a little boost from add-ins. First, make sure you’re using the 1:1 ratio of rolled oats to liquid with a teaspoon of chia seeds – that’s what creates that thick, pudding-like texture. If you want them even creamier, stir in a couple tablespoons of Greek yogurt or about ¼ cup of cottage cheese. Both add protein and richness. You can also use dairy milk instead of water for a naturally creamier base.
Nope – not for overnight oats. Dry roasting is something you might do for stovetop oatmeal to bring out a nuttier flavor, but overnight oats are meant to be simple and no-cook. Rolled oats soften perfectly just by soaking in liquid overnight. Adding an extra step kind of defeats the purpose of this being an easy meal prep breakfast.
Yes, and I’ve done that many times. I personally love using 16-ounce mason jars because they’re portion-controlled and easy to grab in the morning. But you can definitely mix a larger batch in a big sealed container and scoop out what you need each day. Just remember that overnight oats continue to thicken as they sit, so you may need to stir in a splash of milk before serving.
It depends on the topping. If you’re adding fruit, nut butter, yogurt, protein powder, or spices, those can go in right away. In fact, I usually stir nut butter in before refrigerating so it blends beautifully overnight.
For crunchy toppings like nuts or granola, I prefer adding those in the morning so they don’t soften. Think of it this way: anything you want to stay crunchy, add later. Anything you want to blend into the flavor, add before refrigerating.
If you’re new to overnight oats, I hope this answers every question you might have and gives you the confidence to start. And if you’ve been making them for years, maybe this helped you fine-tune your ratio or try something new. After 15 years of eating overnight oats every single week, I can honestly say they’re one of the simplest, most reliable breakfasts you can add to your routine.
More Recipes for Overnight Oats
Did You Make This?
If you tried this overnight oats recipe, I’d love to hear how it turned out for you. Did you keep it simple with the base recipe, or did you create your own variation? Leave a comment below and let me know what you added — your ideas always inspire other readers.
Aline Terrell says
Thanks for the basic recipe. I bought a carton of Quaker overnight oats the other day to give this a shot, since I’m trying to eat more oatmeal, but the recipe on the back wasn’t for a basic recipe, but for some variant. This is a big help.
I much prefer using real milk to milk substitutes as a rule, as I don’t get on well with substitutes (literally, almond milk makes me throw up and I’m allergic to soy) and while I don’t mind coconut milk in a smoothie, I don’t think it will work for me here, based upon the comments. I’m also not a fan of plain yogurt in any form, although I LOVE Noosa’s Greek yogurt. Chia/flax/any kind of trendy super seeds, ditto not a fan, so not going to go with those.
So, I’m going to give this a shot with Quaker overnight oats, real milk, and a small carton of Noosa blueberry, since that’s what’s hanging around the refrigerator ATM. Here’s hoping.
Thanks again for the information.
EJ Garcia says
If I want to use a little honey to sweeten when should I put in??
Tammy Kresge says
honey can go in with the liquid.
terri says
It would be helpful if you specified the type of coconut milk on all your recipes. I nearly made a 1,000-calorie smoothie.
Tammy Kresge says
Thanks for the feedback. I will make sure that’s clear. it is the coconut milk found in the dairy section.
Regina Zeyzus says
Holy cow! Tried your tutorial as a jumping off point and used ingredients I had on hand. Wow, this was every bit as good as you said! I never would have thought cold oats could be so good. Second batch is already in the fridge and I can’t wait till it is done. Thank you for such great instructions.
Dee Johnston says
I made this last night – 3/10/17 and had it this morning…I really like this idea of oats in a jar amd I plan on making other variaties. Thank you for your tutorial it was very helpful.
Annie says
Hi, I’m in school and I don’t have access to a refrigerator, can I just use cold water for the overnight oats instead? thanks for your response
Deborah says
Can you make it without chia seeds
Tammy Kresge says
yes you can but the chia seeds do give it a pudding like texture.
Julie Raymond says
Someone ever tried overnight oats in water?? It’s the only thing I can use in my meal plan. I’m an athlete ans I have to follow my plan. I ‘ m a litle scared about trying it on water. Thanks