By Vanessa Nicola

How To Make Overnight Oats

In the warmer months, sometimes a hot breakfast is not what we’re called to, but we still crave the satiating and benefits that come from oatmeal.


So, what does one do?


Enter overnight oats.


They're not just incredibly convenient, but come with a ton of nutritional benefits. Let's explore shall we?


how to make overnight oats

The Benefits of Overnight Oats: A Digestive and Nutritional Powerhouse

Overnight oats have become a popular breakfast choice for good reason. They are not only convenient and delicious but also packed with numerous health benefits. One of the key advantages of overnight oats is their positive impact on digestion and the enhanced bioavailability of nutrients. Let's dive into the benefits of overnight oats and explore how they support digestive health and nutrient absorption.

Benefits of Overnight Oats

1. Convenient and Time-Saving Overnight oats are incredibly easy to prepare. By simply soaking oats in liquid overnight, you have a ready-to-eat breakfast waiting for you in the morning. This convenience saves you time and ensures you start your day with a nutritious meal.

2. Nutrient-Rich Oats are packed with essential nutrients, including dietary fiber, vitamins, minerals, and antioxidants. When prepared as overnight oats, these nutrients are well-preserved, making it a nutrient-dense breakfast option.

3. Sustained Energy Release Overnight oats provide a steady release of energy throughout the morning. The complex carbohydrates in oats are digested slowly, preventing spikes and crashes in blood sugar levels and keeping you full and energized for longer.

4. Customizable and Versatile You can customize overnight oats with a variety of toppings and mix-ins such as fruits, nuts, seeds, and spices. This versatility ensures you can enjoy different flavors and textures, keeping your breakfast routine exciting and satisfying.

hiking with overnight oats

Digestive Benefits of Overnight Oats

1. High Fibre Content Oats are an excellent source of dietary fibre, particularly soluble fibre known as beta-glucan. Fibre is crucial for healthy digestion as it adds bulk to the stool, promotes regular bowel movements, and prevents constipation. Beta-glucan specifically helps to soften the stool and can aid in the management of digestive disorders such as irritable bowel syndrome (IBS).

2. Prebiotic Properties Oats contain prebiotic fibers that nourish beneficial gut bacteria. A healthy gut microbiome is essential for optimal digestion and overall health. By promoting the growth of good bacteria, overnight oats support a balanced and thriving gut environment.

3. Gentle on the Stomach Soaking oats overnight makes them easier to digest. The soaking process helps break down some of the starches and reduces the phytic acid content, which can inhibit nutrient absorption. This makes overnight oats a gentle and easily digestible option for those with sensitive stomachs.

Enhanced Bioavailability of Nutrients

1. Reduced Phytic Acid Phytic acid, found in oats and other grains, can bind to minerals such as iron, zinc, and calcium, reducing their absorption in the body. Soaking oats overnight helps to reduce phytic acid levels, thereby increasing the bioavailability of these essential minerals.

2. Improved Nutrient Absorption The soaking process activates enzymes in the oats that help break down anti-nutrients and improve the availability of vitamins and minerals. This means your body can better absorb and utilize the nutrients found in oats, leading to greater health benefits.

3. Enhanced Digestibility Overnight soaking also starts the breakdown of complex carbohydrates and proteins in oats, making them easier for your body to digest and assimilate. This improved digestibility means you can efficiently absorb the beneficial nutrients present in oats.

How Overnight Oats Aid Digestion and Nutrient Absorption

1. Soaking Process The process of soaking oats overnight initiates the breakdown of starches and reduces anti-nutrient content, which enhances the digestibility and nutrient absorption of the oats. This makes overnight oats a superior option compared to cooking oats quickly in the morning.

2. Fermentation Benefits When oats are soaked, a mild fermentation process can occur, especially if yogurt or kefir is used as the soaking liquid. Fermentation not only enhances the flavor but also increases the availability of certain nutrients and adds beneficial probiotics that further support gut health.

3. Balanced Meal Combining oats with other nutrient-rich ingredients such as fruits, nuts, and seeds in overnight oats creates a balanced meal that provides a wide range of vitamins, minerals, and healthy fats. This combination ensures a well-rounded breakfast that supports overall health and well-being.


Overnight oats are a powerhouse of nutrition and a boon for digestive health. Their high fiber content, prebiotic properties, and ease of digestion make them an excellent choice for anyone looking to improve their gut health. Additionally, the soaking process enhances the bioavailability of essential nutrients, ensuring you get the maximum benefit from your breakfast. By incorporating overnight oats into your morning routine, you can enjoy a convenient, delicious, and highly nutritious start to your day.

overnight oats oatmeal food photography


 How to make overnight oats

  1. Place oatmeal in your jar or container of choice.
  2. Add your liquid of choice (for every 1/2 cup of oatmeal, add 3/4 cup of liquid). We LOVE an unsweetened, vanilla oat mylk and mix well.
  3. Option to add toppings of choice before placing a lid on your jar or container. 
  4. Store in the fridge overnight (to obtain all nutritional benefits, we recommend 12 hours but oatmeal is just as creamy and delicious after a minimum of 4 hours).
  5. Come morning, grab, go and enjoy!

It’s THAT easy!


 how to make overnight oats oatmeal food photography


Here are 3 of our favourite overnight oat recipes:

blueberry overnight oats
Shop Blueberry Cinnamon Single-Serve or Multi-Serve
Raspberry cheesecake overnight oats
Shop Raspberry Single-Serve or Multi-Serve
Chocolate peanut butter overnight oats
Shop Chocolate Coconut Multi-Serve


Have an overnight oat recipe you want to share or tried one of the recipes above? We want to shout you out! Tag @oatoftheordinary when posting your delicious oatmeal breakfast!