Updated on June 20, 2025
Overnight oats have become a breakfast favourite for many and with good reason. They’re quick, versatile, and packed with nutrition. But beyond the convenience and customisable flavours, you might be wondering, how healthy is overnight oats really? In this post, we’ll uncover the health benefits (and a few things to watch out for), so you can decide if this popular no-cook breakfast deserves a spot in your morning routine.
What is Overnight Oats
Overnight oats are a no-cook method of preparing oatmeal. Unlike traditional oatmeal that requires stove or microwave cooking, overnight oats are made by soaking oats in liquid — usually overnight.
As they soak, the oats absorb the liquid, soften, and thicken to a porridge-like consistency. That’s why it’s called “overnight” — just soak them before bed, and your breakfast is ready in the morning.
So, how long should oats be soaked? We’ll get into that shortly. But first, let’s look at the health side of things.
What Makes Overnight Oats Healthy
Oats are already a powerhouse of nutrition, and when prepared this way, they may be even better for your health.
Here’s why:
- Oats are a good source of complex carbohydrates, healthy fats, protein, and dietary fibre.
- They also contain essential nutrients like manganese, magnesium, iron, phosphorus, zinc, selenium, and vitamin B1.
Let’s dig deeper into why overnight oats can be a healthy choice.
1. Easier to Digest
Soaking oats is a longer and slower process than cooking them and this helps the starches break down and reduce natural phytic acid. For this reason, it makes the soaked oats easier to digest compared to cooked oats.
2. Supports Gut Health
Oats are rich in resistant starch, a type of carbohydrate that resists digestion and ferments in the large intestine. This fermentation feeds the good bacteria in your gut, helping to maintain a healthy gut microbiome — which in turn supports your immune system, brain function, and digestion. (1)
Cooking oats destroys much of this resistant starch, which is why soaked oats are better for gut health.
3. May Aid Weight Loss
Resistant starch also has fewer calories than regular starch and helps you feel full for longer. This can reduce unnecessary snacking or cravings—great news for anyone trying to maintain or lose weight.
Combined with the fibre in oats, overnight oats can help regulate appetite, especially when eaten as a wholesome breakfast.
Why Else You Should Try Overnight Oats
Besides being healthy, overnight oats offer some serious lifestyle benefits:
🕒 Save Time & Money
They’re budget-friendly and keep you full, meaning you’ll need less food between meals. Prepping takes only five minutes, and there’s no morning cooking or cleanup—just grab and go.
🍓 Delicious & Versatile
Overnight oats might sound bland, but they’re anything but. They’re customisable to your taste with endless combinations of fruits, nuts, seeds, spices, or even yogurt.
If you’re not sure what ingredients to include, our Classic Mix muesli for overnight oats is an easy, all-in-one base. It includes rolled oats, almonds, walnuts, chia seeds, pumpkin seeds, dried cranberries, and raisins — perfectly balanced and ready to soak.
So, Why Are Overnight Oats Sometimes Criticised?
Phytic acid
While phytic acid can block mineral absorption (iron, zinc, calcium), soaking helps reduce it. Some people suggest rinsing soaked oats, but this isn’t practical and you’ll lose valuable nutrients.
Interestingly, phytic acid has antioxidant properties and may help bind heavy metals like lead and cadmium, preventing their buildup in your body.
So, while it’s often labelled an “anti-nutrient,” phytic acid isn’t entirely bad.
Too Much Fibre
Oats are high in fibre, which is good — but too much can cause bloating or gas, especially if your body isn’t used to it.
Recommended fibre intake:
- Women: 25g/day
- Men: 38g/day
If you’re starting a high-fibre diet, increase your intake gradually. Drink plenty of water and stay active to minimise discomfort.unt accordingly. If you happen to consume too much fibre, increasing your fluid intake and excising can ease the discomfort.
How to Prepare Overnight Oats
What Type of Oats Should You Use?
There are several types—steel-cut, rolled oats, quick oats, and instant oats. Personally, I recommend rolled oats for overnight oats. They offer a pleasant chewy texture without becoming mushy.
Basic Overnight Oats Ratio
Start with a 1:1 ratio (½ cup oats to ½ cup liquid). I usually go for a 1:1.5 ratio because I prefer a thinner consistency.
You can soak oats in milk, juice, or even diluted honey water. I personally love apple juice or orange juice for a refreshing twist.
Simple 3-Step Prep
Step 1. Soak Your Oats
Combine oats and liquid in a jar. Stir well and refrigerate overnight.
Step 2. Add Toppings
In the morning, stir the oats and add your favourite toppings. Try nuts, seeds, fresh or dried fruit, a dash of cinnamon, or a drizzle of raw honey.
Step 3. Eat Cold or Warm
Enjoy your overnight oats chilled — or heat them in the microwave for 30–60 seconds (jar uncovered). Add yogurt for extra creaminess if you like.
How Long Can You Keep Overnight Oats in the Fridge?
Overnight oats typically last up to 5 days, making them ideal for meal prep. Use a separate jar for each day and rotate your flavours.
📌 Tip: If using milk, check the expiry date. I prefer juice or water as a base to avoid that overly milky taste and for better shelf life.
Handy Tools to Make Your Overnight Oats Even Better
The following product links are for US readers. If you’re outside the US, availability may vary.
These are affiliate links. I may earn a small commission at no extra cost to you which helps fuel my oat obsession and keep this blog going!
🔹 Overnight Oats Jars with Lids and Spoons
📌 Mess-free prep, fridge storage, and a neat look all in one.
A good jar makes overnight oats so much easier. These leak-proof glass jars often come with measurement markings, airtight lids, and even built-in spoons — perfect for meal prep or eating straight from the fridge.
🔗 Find overnight oats jars on Amazon US
🔹 Organic Rolled Oats (Gluten-Free Available)
📌 Your oats matter — choose quality ones.
For the best texture and nutritional value, go for organic rolled oats. They soak well without going mushy and are perfect for both overnight oats and muesli. Bob’s Red Mill and One Degree Organic are great picks.
🔗 Shop organic rolled oats on Amazon US
🔹 Chia Seeds – Fibre & Omega-3 Boost
📌 A small spoonful goes a long way.
Chia seeds add texture, fibre, and healthy fats to your jar. They’re a favourite topping for a reason and thicken your oats naturally.
🔗 Get chia seeds for your oats on Amazon US
🔹 Reusable Spoon-Straws
📌 For oat lovers on the go.
Planning to take your oats to work or on a road trip? Reusable spoon-straws are just the thing — durable, eco-friendly, and practical. Many sets come in cute pouches too.
🔗 Check out spoon-straws on Amazon US
If you’re in Malaysia and love making overnight oats, our homemade Muesli Mixes at Oatz N More make it even easier — wholesome, fuss-free, and ready to soak. Shop here.
In a Nutshell
So, how healthy is overnight oats? In short, very. They’re rich in fibre, aid digestion, promote gut health, and help manage weight — all while being affordable and convenient.
I never thought I’d enjoy cold oats, but now I look forward to the variety, the ease, and the nourishment it brings to my mornings.
If you haven’t tried overnight oats, now’s a good time. You might even find our muesli mix for overnight oats makes breakfast even easier — no extra measuring, just soak and go.
Have questions or your own overnight oats story to share? Tell us in the comments below!
📤 If you found this post helpful, please share it with someone who might benefit too. Click the SHARE button!
Read more about muesli here – how healthy it is and ways to eat muesli.
Learn more:
- How healthy is granola bars
- Health benefits eating pumpkin seeds
- What health benefits do walnuts have
Disclosure: This blog post contains affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that oatznmore.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.
Medical Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. The material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.
Thanks so much for this article. I have heard of overnight oats, but I never really understood what it was or how it was different from regular oats. Good to understand how the method of cooking affects the nutrients (both good and bad) and how to go about cooking them at home.
Really appreciate the tip about enjoying them hot by microwaving — cold oatmeal would definitely be a dealbreaker for a lot of people I know!
You’re most welcome, Aly. And nice to see you here again.
Cold oatmeal is a refreshing start for the day, especially on hot days.
I know that overnight oats offer a range of health benefits, due to their rich fiber and protein content. What I didn’t realise were the various vitamins and minerals they contain.
My digestive system is not as good and I like to try overnight oats if it helps. I hope it does. Thanks for the helpful information.
I am glad this article is of help, Paolo.
Each individual’s body reacts differently to food and I do hope overnight oats work for you.
Well, I knew that oatmeals are of utmost importance to our bodies, but I had never thought of overnight oats and how healthy they can be. Now that I know the benefits of soaked oats, I am going to share this with my family and start making overnight oats. This is helpful, thanks for sharing.
You’re welcome and thanks for sharing this.
This is very interesting that I can actually prepare oats for breakfast by soaking the oats overnight. I do not particularly like the smell of oats cooking, so this would be the ideal way for me to prepare it, where I then don’t have to smell the oats cooking. And yes to be able to just warm it up in the microwave, would be perfect.
I’m glad you found this way to prepare your healthy oatmeal – without disturbing your smell sense 🙂
Enjoy!
I have to admit it. I have never though of soaking the oats overnight and eat it in the morning. Your article is remarkable. I will re-read it at least twice to be sure that I understand everything. Because of my Caribbean origin, I always had some spices (like cinnamon) to my oat and I wonder how the meal will taste if I just soak the oat. I will try tonight. Thanks for your article.
Adding cinnamon to oats is a very good choice. I like that. It gives a nice warm aroma with a tinge of sweetness. Enjoy your overnight oats!
I love oats, I just don’t love all the carbs lol. But I had never heard of overnight oats and that seems like it would retain a lot more of vitamins and stuff for you as opposed to boiling them? I really didn’t know they had antioxidants in them which is very beneficial and the fact that there is plenty of fiber. Maybe I need to rethink why I am not eating them (high carbs) and just not worry about that. The fiber probably off sets that any way right?
Hi Leahrae, thanks so much for reading and sharing your thoughts!
You’re absolutely right! Overnight oats are a gentler way to prepare oats compared to boiling, and they do help preserve more nutrients, especially heat-sensitive ones. It’s great that you brought up the carbs concern. It’s a common one! The thing about oats is that while they are higher in carbs, they’re complex carbs paired with a good dose of fibre, which helps slow digestion and keeps blood sugar more stable.
Plus, the fibre (especially beta-glucan) does a lot of good → supporting gut health, heart health, and keeping you fuller longer. And yes, oats naturally contain antioxidants, which not many people realise!
It’s all about balance. Pairing oats with protein, healthy fats, or a sprinkle of nuts/seeds can make them even more blood sugar–friendly. So glad this post got you rethinking overnight oats. They really can be a wholesome addition to your routine!