Healthy Overnight Oats Recipe – The Basic Formula From A Registered Dietitian

Ingredients
-1/2 cup old-fashioned oats
-1/2 cup milk of choice
-100 g Greek yoghurt
-1 tsp chia seeds
-1 handful chopped fruit
-1 tbsp nut butter

Instructions 🥣
1. Mix all the ingredients together until well combined.
2. Cover the mixture or transfer it to an airtight container and place it in the fridge.
3. Let set in the fridge for at least two hours or overnight.
4. In the morning, add more milk if you like a softer mixture.
Enjoy!





A simple, easy-to-grab breakfast that can be prepped the night before. As a Registered Dietitian, I am all about creating easy, nutritious breakfast recipes, and overnight oats tick all the boxes. They are

-easy to make
-balanced
-high in protein and healthy fats (when made using my formula)
-cheap
-versatile
And, of course, tasty!

However, despite how easy these are to make, I am frequently asked how to get them right. And this is a good question. You need to have the right ratio of liquid to solid so you don’t end up with watery slop! The key is to find what ratio you like best and go from there.

In this post, I give you my tried and tested basic overnight oats formula. You can use this exactly, or you can start making some tweaks based on your own preferences.

The Basic Formula
So, to start… let’s get the basics right. For a satisfying breakfast that will keep us full until lunch, we need a few key components:

A starchy fibre-rich carbohydrate = This is the oats.
A Protein source = This can be Greek yoghurt, protein powder, milk, soya milk, etc.
A portion of Fruit +/or Veg = A handful of berries, banana, etc. Some people also enjoy grated carrots for a carrot cake-style breakfast.
Healthy fats = Chia seeds or a sprinkle of nuts, seeds or nut butter
Optional – If you feel it needs some extra sweetness, try a drizzle of honey or a tsp of vanilla extract.
Once we have the critical components above, we can combine them however we want – so choose what suits you best. Below is my basic overnight oats recipe – but as always, customize it as needed.

What are the Best Oats to Use for Overnight Oats?
Rolled oats or plain old-fashioned oats are the best oats to use in overnight oats recipes.

Quick oats tend to soak up more of the liquids and can get a little soggy.

Steel-cut oats can also work, but know that they will likely be chewier. I’d recommend increasing the milk by approximately 1/4 cup. If this is something you try, let me know how they turn out!

Why Make Overnight Oats with Greek Yogurt?
I always add Greek yoghurt to my overnight oats recipes. The Greek yoghurt adds an extra creamy texture, but it also increases the protein content of the breakfast.

While oats on their own are a wonderful, fibre-rich whole grain, they likely won’t keep you very full on their own. When we pair them with a protein like Greek yoghurt, this helps to slow down the digestive process, keeping us fuller and fuelled for longer.

I typically use plain Greek yoghurt in my overnight oats and then add a liquid sweetener like vanilla extract, honey or maple syrup to sweeten them. This way, I have a little more control over the added sugar and can make them just as sweet as I like.

Feel free to do this, or use a sweetened/flavoured Greek yoghurt (like vanilla) and omit the sweetener.

Do You Eat Overnight Oats Cold or Hot?
The great thing about overnight oats is that you can eat them cold, straight out of the fridge. That being said, you can also warm them up in the microwave! Both are delicious. Personally, I prefer to eat mine cold as I live in a hot country and it’s just easier. I’m all about quick and easy!

How Long Do Overnight Oats Last?
Overnight oats will keep well in the fridge for up to 4 days as long as they are kept in a sealed, airtight container.

For meal prep, you can easily double (or triple!) this recipe for the days ahead. I’ve done this many times, and it always turns out great.

свернуть