• Alison Cara Bladh ACB Nutrition

Overnight Oats

If you’ve never had overnight oatmeal, they’re basically a no-cook method of making oatmeal. So, instead of cooking oatmeal you soak the raw oats with a milk of your choice. That soaking process allows the oats to absorb the liquid and soften them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it’s ideal if you soak it overnight…hence the name overnight oats!

The next morning you have a ready-to-eat, delicious, creamy bowl or jar or “oatmeal.” Just top with nuts, seeds or berries and cinnamon.

Why are the good for you?

When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’ nutrients much more efficiently. This may make the oat mixer easier to digest compared to oats that have been cooked, which is great for everyone, but is especially helpful for people with gluten sensitivities. Even oats that are gluten free aren’t always easy to digest, but overnight oats are a game changer for many.


  • 1 cup rolled oats

  • 1 tablespoon chia seeds (Optional you can add sunflower or pumpkin seeds instead or as well as the chia seeds)

  • ½ cup Greek yogurt (Optional works well without)

  • 1 cup milk of choice (I used unsweetened almond milk or coconut milk)

  • You can add berries of your choice before you eat the oats. Also nuts and seeds are delicious.


  1. Place all ingredients into a large glass container and mix until combined.

  2. Put the top on the container and place into the refrigerator for at least 2 hours or overnight.

  3. Eat with your favourite toppings like nut butter and berries


  • For a vegan option, you can take out the Greek yogurt for a plant-based yogurt or with nothing at all.

  • If your overnight oats are too thick in the morning, add a splash more of milk or water

  • Store in an airtight container for up to 5 days.

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