Overnight Oats
Make-ahead breakfast soaked overnight for a creamy, no-cook morning meal.
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Macronutrient Breakdown
Ingredients
- rolled oats
- milk
- chia seeds
- maple syrup
- vanilla
- mixed berries
Instructions
- 1
Combine oats, milk, chia, syrup, and vanilla.
- 2
Refrigerate overnight.
- 3
Top with berries in the morning.
Nutrition Facts
About Overnight Oats
Make-ahead breakfast soaked overnight for a creamy, no-cook morning meal.
This breakfast recipe provides a moderate amount of protein with 350 calories per serving. With 8g of fiber, it supports digestive health and helps you feel full longer.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 5 minutes.
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Methodology & Nutrition Data Sources — Overnight Oats
How we calculate Overnight Oats nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (350 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (12g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (55g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (10g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (8g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Overnight Oats?
Overnight Oats contains approximately 350 calories per serving, making it a moderate option for a healthy meal.
Is Overnight Oats good for weight loss?
Yes, Overnight Oats can be part of a weight loss diet. With 350 calories and 12g of protein per serving, it helps keep you satisfied.
How much protein does Overnight Oats have?
Overnight Oats provides 12g of protein per serving, which is good for supporting muscle maintenance.
How long does it take to make Overnight Oats?
Overnight Oats takes about 5 minutes to prepare and 0 minutes to cook, totaling 5 minutes from start to finish.
Can I meal prep Overnight Oats?
Yes, Overnight Oats stores well in the refrigerator for 3-4 days in an airtight container.