Overnight Oats — Calories & Nutrition
310
kcal
per serving
12g
Protein
45g
Carbs
8g
Fat
7g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
310
kcal
12g
Protein
45g
Carbs
8g
Fat
7g
Fiber
🛒 Ingredients (1 serving)
- Rolled oats50g
- Greek yogurt (plain)100g
- Milk (any)100ml
- Chia seeds1 tbsp (10g)
- Honey or maple syrup1 tsp
- Vanilla extract¼ tsp
- Banana or berries½ banana or 80g berries
👨🍳 Instructions
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1Add oats, chia seeds, milk, Greek yogurt, honey and vanilla to a jar or container with a lid.💡 Chia seeds absorb liquid and add fibre, omega-3s and protein — highly recommended.
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2Stir well to combine. The mixture will look quite liquid — this is correct, oats and chia will absorb it overnight.
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3Seal the jar and refrigerate for a minimum of 6 hours, ideally overnight (8–10 hours).
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4In the morning, stir. If too thick, add a splash of milk. Top with fresh fruit, nut butter or granola before serving. Can be eaten cold or warmed in the microwave for 90 seconds.
Frequently asked questions
How many calories in overnight oats?
Basic overnight oats with Greek yogurt, milk and chia seeds: approximately 310 kcal, 12g protein, 45g carbs and 7g fibre per jar. Adding banana: +89 kcal. Adding 1 tbsp peanut butter: +95 kcal.
Are overnight oats healthy?
Yes — overnight oats provide sustained energy, fibre (7g+), protein and beneficial beta-glucan which may support cholesterol levels. They are one of the most nutrient-dense breakfast options available.
Can overnight oats help with weight loss?
Yes — the high fibre content promotes satiety. Studies suggest oatmeal breakfasts reduce calorie intake at lunch compared to other breakfasts of equivalent calories. Portion control is key as calories can add up with toppings.
Do overnight oats need to be cooked?
No — soaking oats in liquid overnight softens them sufficiently. Raw rolled oats are fully safe to eat without cooking.
How long do overnight oats last in the fridge?
Up to 5 days in a sealed container. Add fresh fruit toppings on the day of eating rather than in advance.
Are overnight oats good for building muscle?
Adding Greek yogurt and a protein powder scoop can bring overnight oats to 30g+ protein per serving — an excellent muscle-building breakfast. Use the Protein Calculator to check your daily target.
Overnight oats vs cooked oatmeal — which is better?
Nutritionally identical when using the same ingredients. Overnight oats have a denser, chewier texture; cooked oatmeal is warmer and softer. Overnight oats are more convenient for meal prep.
Can I make overnight oats without yogurt?
Yes — replace yogurt with extra milk (200ml total). This reduces protein to approximately 6g and calories to ~220 kcal. The texture will be thinner.