# Easy Overnight Oats

Overnight oats are rolled oats soaked in milk and yogurt until soft, creamy and spoonable. There is no cooking, and a jar takes about 5 minutes to put together.

The ratio is easy to remember: equal parts oats and milk, plus yogurt and chia for body and protein.

- Total time: 5 min
- Serves: 2
- Per serving (estimated): 350 kcal, 15 g protein
- Cuisine: American. Category: Breakfast. Diet: vegetarian.

## Ingredients

- 1 cup (90 g) old-fashioned rolled oats
- 1 cup milk of choice
- 1/2 cup plain Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp maple syrup or honey
- 1/2 tsp vanilla extract
- 1 pinch salt
- 1 cup berries or sliced banana, for topping
- 2 tbsp chopped nuts, for topping

## Method

1. Add the oats, milk, yogurt, chia seeds, maple syrup, vanilla and salt to a bowl.
2. Stir well until no dry oats or clumps of yogurt remain.
3. Divide between two jars or containers, about 1 cup each.
4. Cover and refrigerate for at least 6 hours, or up to 4 days. The oats should be thick, creamy and tender, with no hard center.
5. Stir in a splash of milk if the mix has thickened too much.
6. Top with berries and nuts and eat cold, or warm in the microwave for 1 to 2 minutes.

## Why it works

- Rolled oats slowly absorb liquid in the fridge and soften without any heat.
- Chia seeds soak up extra liquid and form a gel, which makes the oats thicker.
- Greek yogurt adds protein and a creamy tang.
- A pinch of salt makes the sweetness and the oats taste more complete.
- Chilling overnight gives the starch time to fully hydrate, so the texture is soft with no raw bite.

## The science

- **Soaking softens starch.** Oats are full of starch granules that swell when they absorb water. Heat speeds this up, but time does the same job in the fridge. After about 6 hours the granules are plump and soft, giving a creamy texture without a stove.
- **Why chia thickens the mix.** Chia seeds have a coating of soluble fiber that swells and turns gel-like in liquid, holding up to about 10 times its weight in water. That gel thickens the jar and keeps the oats from turning watery.

## Tips

- Use old-fashioned rolled oats, not instant, for the best texture.
- Add fresh fruit and crunchy toppings just before eating so they stay bright and crisp.
- Use jars with lids so you can grab them on the way out the door.

## Mistakes to avoid

- Using steel-cut oats leaves the oats hard, so use rolled oats.
- Adding too little liquid gives a dry, pasty jar, so keep the oats to milk ratio at 1 to 1.
- Mixing in fresh banana days ahead makes it brown and mushy, so add it fresh.

## Variations and swaps

- Peanut butter banana: stir in 1 tbsp peanut butter and top with sliced banana.
- Apple pie: add grated apple, cinnamon and chopped walnuts.
- Chocolate cherry: add 1 tbsp cocoa and top with cherries.
- Swap dairy milk for almond or oat milk to make it dairy-free; use coconut yogurt too.
- Swap maple syrup for honey or a mashed banana for a different sweetness.
- Swap Greek yogurt for more milk if you want a lighter, looser texture.

## Storage

Keep sealed jars in the fridge for up to 4 days. Eat cold or warm in the microwave for 1 to 2 minutes. Do not freeze with fresh fruit.

## FAQ

**What is the ratio for overnight oats?**

Use 1 part rolled oats to 1 part milk by volume, then add about 1/2 part yogurt and 1 tablespoon of chia seeds. Adjust with extra milk for a looser jar.

**Can you eat overnight oats cold?**

Yes, overnight oats are meant to be eaten cold, straight from the fridge. You can also warm them in the microwave for 1 to 2 minutes.

**How long do overnight oats last?**

They keep for up to 4 days in a sealed container in the fridge. The texture gets thicker each day, so stir in a splash of milk before eating.

**Can I use quick oats for overnight oats?**

Yes, but quick oats turn softer and mushier. For the best chew, use old-fashioned rolled oats.

**Are overnight oats healthy?**

They are a good source of fiber and protein, especially with yogurt and chia. Keep added sugar low and top with fruit and nuts.

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Source: https://cookingscientist.com/recipes/overnight-oats (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846