Overnight Oats

Creamy, lightly spiced oats soften overnight in skimmed milk for an easy, low-fat breakfast. Sweet banana, a touch of honey, and chia seeds add natural sweetness, body, and a satisfying spoonable texture.

Nutrition · per serving

241kcal

10.2gProtein

42.5gCarbs

4.1gFat

6.6gFiber

2 servings

Ingredients

6 items

Oat base

rolled oats80 g

skimmed milk300 ml

chia seeds12 g

ground cinnamon1 g

honey14 g

Fruit topping

banana120 g

Tips

•For a looser consistency, add 20-40 ml extra skimmed milk before serving.
•Use ripe banana for the best natural sweetness, which keeps the recipe light and beginner-friendly.
•If packing for breakfast on the go, store in sealed jars and add the banana just before eating to keep it fresher.
•For a lower-sugar version, reduce the honey to 8-10 g total or omit it if the banana is very ripe.

Steps

1
In a medium bowl or 2 jars, combine the rolled oats, skimmed milk, chia seeds, ground cinnamon, and honey. Stir very well for 30-45 seconds so the chia seeds are evenly distributed and the honey dissolves; this helps the oats thicken evenly without clumps.
80 g rolled oats300 ml skimmed milk12 g chia seeds1 g ground cinnamon14 g honey
2
Let the mixture stand for 5 minutes, then stir again. This second stir prevents the chia seeds from settling and gives a creamier texture.
3
Slice the banana. Divide the oat mixture between 2 jars or containers, then top with the banana slices.
120 g banana
4
Cover and refrigerate overnight, or for at least 6 hours, until the oats are fully softened and the mixture is thickened. The oats should be spoonable and creamy, not watery; if needed, stir before serving.
5
Serve cold straight from the fridge. For the best texture, give each portion a quick stir just before eating so the liquid and oats are evenly combined.

Origin & History

Overnight oats became widely popular in the United States as a convenient make-ahead breakfast, though the idea traces back to older soaked-oat preparations such as Swiss bircher muesli. Its modern appeal comes from being quick, portable, and easy to customize for different dietary goals.

american breakfast oats lowfat make-ahead banana chia beginner

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Steps

In a medium bowl or 2 jars, combine the rolled oats, skimmed milk, chia seeds, ground cinnamon, and honey. Stir very well for 30-45 seconds so the chia seeds are evenly distributed and the honey dissolves; this helps the oats thicken evenly without clumps.

80 g rolled oats300 ml skimmed milk12 g chia seeds1 g ground cinnamon14 g honey

Let the mixture stand for 5 minutes, then stir again. This second stir prevents the chia seeds from settling and gives a creamier texture.

Slice the banana. Divide the oat mixture between 2 jars or containers, then top with the banana slices.

120 g banana

Cover and refrigerate overnight, or for at least 6 hours, until the oats are fully softened and the mixture is thickened. The oats should be spoonable and creamy, not watery; if needed, stir before serving.

Serve cold straight from the fridge. For the best texture, give each portion a quick stir just before eating so the liquid and oats are evenly combined.