How Long are Overnight Oats Good For? (2024)

Table of Contents

  • Overnight Oats: A Healthy Breakfast Option
  • Here’s How to Meal Prep Overnight Oats
  • Things you Must Remember With Overnight Oats Preparation and Other Tips
    • Use Almond Milk
    • Coconut Milk is Also a Healthy Option
    • Low Fat Milk
    • Add Chia Seeds
    • Save Fresh Fruits for Later
    • Maple Syrup for Sweetness and Freshness
    • Avoid Quick Cooking Oats
    • How to Store Overnight Oats in the Fridge?
    • Steel Cut Oats Not that Good for Overnight Oats
    • Why Gluten-Free Oats
    • Creative Meal Prepping
    • Healthy and Best Overnight Oats Recipes
      • Most Frequently Asked Questions
        • What’s so special about overnight oats?
        • Is it ok to eat overnight oats every day?
        • Can I add hot water to overnight oats?
        • Do overnight oats make you gain weight?
        • What are the disadvantages of eating oats?
        • Side Effects of Overeating Oatmeal
        • What are the advantages of eating oats?
      • Have a More Nutritious Breakfast/Snack Option with Overnight Oats

    Overnight oats are without a doubt, your healthful alternative as a quick breakfast or snack, you just need to keep them in the fridge. The question is, how long are overnight oats good for?


    Generally, overnightoats stored in the fridge are good for consumption within five days. It is like breakfast waiting for you! That’s why you may rest from preparing breakfast for up to five days.


    Just prepare one Sunday night and you won’t need to spend so much time preparing breakfast the whole week. And yes, you can make it as appetizing and nutritious with different recipe ideas that are blazing quick to prepare!

    Overnight Oats: A Healthy Breakfast Option

    How Long are Overnight Oats Good For? (1)

    According to Black EOE Journal, although 97% of Americans agree that breakfast is the most important meal of the day, only 44% eat breakfast. Females more than males are more likely to habitually skip breakfast because of always being in a hurry or running late.


    Not with overnight oats! Oatmeal is another high fiber choice and something that you may prepare the night before. You can make overnight oats in two minutes.


    Most busy people try to meal prep. They make overnight oats on a Sunday night and just put them in the fridge. The oats soak in with the liquid and will be ready after 12 hours.

    How Long are Overnight Oats Good For? (2)

    Photo from Canva

    Here’s How to Meal Prep Overnight Oats

    Again, overnight oats can stay five days in the fridge. But if you like them chewy, just let them stay there for three days.


    So, to meal prep breakfast for the seven days of the week, follow these easy tips:

    • Make overnight oats in two portions and two jars.
    • When you finish your breakfast, always replace the overnight oats in the jar you have already consumed.
    • Do this by mixing 1 part of oats with 1 part (or more) of water or milk. Don’t forget to stir and cover.
    • Put the new jar of oats in the fridge and let it soak overnight.

    The meal prep suggested above in making overnight oats is easy. You need less than 5 minutes to have your best healthy option ready for the following days.

    Things you Must Remember With Overnight Oats Preparation and Other Tips

    Use Almond Milk

    How Long are Overnight Oats Good For? (3)

    Photo from Canva


    Almond milk is best for overnight oats because it stays fresh longer than regular cow’s milk.


    Milk adds softness to the oats, so they are not dry when you eat them. If you want more creamy oats, add more milk.


    So, if you are a milk lover and you’d want it to be in your overnight oats because of the taste and the creaminess it provides, go for almond milk.

    Coconut Milk is Also a Healthy Option

    How Long are Overnight Oats Good For? (4)

    Photo from Canva


    Another plant-based milk is coconut milk. Thus, it is also highly acceptable. Plus, the taste complements the overnight oats.


    This dairy-free milk, or lactose-free milk, is an excellent substitute for those who are lactose intolerant. Take note that you may also use cashew milk or oat milk.

    Low Fat Milk

    For those conscious of nutritional calories, low-fat milk may be used instead. This is called Reduced-fat milk, which contains 2% of fat.


    Skim milk is nonfat or fat-free milk. Different kinds and sources of milk have varied tastes. Hence, you must consider the taste in choosing what milk you want to put in your overnight oats.

    Add Chia Seeds

    Why chia seeds? These seeds have a taste that blends well with the overnight oats and are packed with tons of nutrition.

    Chia seeds are loaded with essential vitamins, minerals, and antioxidants, including iron, calcium, magnesium, protein & omega-3, and also high dietary fiber.

    The high antioxidant profile of chia seeds helps preserve their shelf life and protect the body from disease-causing free radicals.

    Amrita Superfood Chia Seeds is a superfood that has no additives or harmful ingredients.

    How Long are Overnight Oats Good For? (5)

    Chia seeds also help in giving a creamy texture to the oats.


    These seeds contain healthy omega 3s and like old-fashioned rolled oats, have lots of fiber.

    Save Fresh Fruits for Later

    If you want to store your overnight oats for five days, do not add granola, nuts, coconut flakes, and fresh fruit yet.


    These top-ups will also soften once sitting in the fridge for long. Moreover, fresh fruit, when soaked, might give a sour taste that grows stronger for days.


    But if you want to prepare them with fruits, use frozen berries, like raspberries and blueberries. These will defrost overnight, making the liquid soak up and thus, cooking the overnight oats.

    How Long are Overnight Oats Good For? (6)

    Photo from Canva

    Maple Syrup for Sweetness and Freshness

    How Long are Overnight Oats Good For? (7)

    Photo from Canva


    If you’d like sweet overnight oats, you may add maple syrup or honey to the mixture. Maple syrup nicely glazes the oats.


    If you want more sweetness, you may add more maple syrup or honey but don’t use brown sugar.

    To Warm or Not to Warm

    How Long are Overnight Oats Good For? (8)

    Photo from Canva


    Though typically served cold, overnight oats can be eaten warm if you wish. But it is usually eaten cold; that’s why it’s a grab-and-go breakfast.

    If you prefer warm oats in the morning, just place them in the microwave for a minute. So, if you’re planning to warm up your overnight oats, be sure to use microwave-safe jars.

    Avoid Quick Cooking Oats

    When old-fashioned oats, or rolled oats undergo high processing for quick cooking, they become unhealthy.

    Old-fashioned oats are the best for overnight oat recipes because of their consistency after sitting in the fridge for days. However, you may also use certified gluten-free oats.

    Easy Overnight Oats, Hot or Cold?

    As people’s go-to and grab-and-go breakfast, overnight oats may be eaten right away from the fridge or you may heat them first if you like.


    But they are mostly eaten, yes, cold but still is one healthy, delicious breakfast.

    How to Store Overnight Oats in the Fridge?

    Use an airtight container, a wide-mouth glass mason jar, preferably 16 oz, to store overnight oats in the fridge.

    Overnight oats in a mason jar airtight container make eating more appealing than those stored in plastic containers. Moreover, plastics may have a certain smell that could stick to your oats.

    You can store overnight oats in the freezer to keep them fresh for up to five days. But you see, the freshness of overnight oats depends on how you prepare them.

    When stored in freezers, they could last up to six months. But of course, the longer the oats sit in there, the more the oats will transform into a softer one. How long overnight oats last also depends on what you put into them.

    Remember, they should be covered with a lid or plastic wrap to keep them fresh longer.

    Steel Cut Oats Not that Good for Overnight Oats

    It is highly suggested not to use steel-cut oats for overnight oats because besides not reaching a consistency best for overnight oats, they have a lower glycemic index. This means the starch from the oats is more difficult to digest.

    Why Gluten-Free Oats

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    Gluten-Free Oats are specially grown, harvested, and processed in the safest way to keep them from other grains.

    This process will ensure that they’ll be free from gluten contamination and safe for those with celiac disease.

    Good Plain Old Fashioned Oats

    Good fashioned oats or rolled oats are the best oats for overnight oats. This is because they soak up the liquid and give the overnight oats their creamy, silky texture.

    Oats are packed with nutrients, that is why a Swiss Doctor , Maximilian Bircher-Benner used overnight oats to heal tuberculosis back in the 1900s.

    Creative Meal Prepping

    If you are meal prepping overnight oats, be sure to add in slightly more milk than if you’re eating them right away the next day. This will ensure that your overnight oats in the fridge will not be dry days later.

    Basic Overnight Oats Recipe for Beginners

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    Want to learn the easiest overnight oats recipe for a beginner like you? Don’t worry; we got you covered!


    On a Sunday night, you may prepare the five jars that’ll last you the whole work week!

    Healthy and Best Overnight Oats Recipes

    There are lots of healthy overnight oats recipes online. Whatever your breakfast method is, overnight oats will surely fit in and maybe even become your favorite.

    Since more and more people realize the benefits, recipes have been sprouting like mushrooms.

    This is especially so because overnight oats seem more like a dessert than a nutritious breakfast. It is something you may use to deceive your picky-eating children.


    To say that there is a best overnight oats recipe is like shooting for the stars, as there are many great overnight oats recipes. The best also depends on your preference.

    Overnight Oatmeal Recipe Idea 1: PEANUT BUTTER JELLY

    Just imagine a peanut butter jelly sandwich, except you substitute the sandwich with overnight oats.

    Layer peanut butter, strawberry jelly, crushed peanuts, and fresh-cut strawberries

    Simply soak the oats in a liquid, like water or milk, and let them sit overnight. Just leave out the fruits and add them in when you’re ready to eat your overnight oats.

    The irresistible sweet and salty taste will be that- IRRESIS-TABLE!

    Overnight Oatmeal Recipe Idea 2: GLUTEN AND DAIRY FREE NUT MILK WITH OATS

    This was featured in our previousrecipes.

    Ingredients

    1 cup rolled oats (steel cut oats GF or you can use thinner oats)

    4 cups of water (use less water for thicker, creamier milk!)

    Pinch of Himalayan Pink Salt

    1 Tbsp (15ml) maple syrup

    1/2 tsp vanilla extract

    Directions

    1. Add water to a blender.
    2. Add rolled oats, salt, maple syrup, and vanilla extract to the blender.
    3. Blend on high until smooth.
    4. Strain with a tea mesh.
    5. Transfer to a covered container, chill, and enjoy!

    Overnight Oatmeal Recipe Idea 3: I AM NUTS-

    As long as you are not allergic to almonds, this is a good option to add to your overnight oats. It may be calorie-dense, but it is nutrient-dense as well! Besides, who does not need energy in the morning?

    With monounsaturated fats and that added crunch, it simply means you will love nuts more!

    Just use crushed almonds, mini chocolate chips, and maple syrup. Voila! You’ll have a healthy breakfast that even young children will love.

    Overnight Oatmeal Recipe Idea 4: APPLE PIE

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    Chopped apples combined with pecans, maple syrup, and ground cinnamon bring a warm sweet taste to your overnight oats.

    Favorite Overnight Oats Recipe

    What is your favorite overnight oats recipe? Overnight Oats Recipes are easy to prepare. What toppings you add to them make these easy breakfast meals tempting.

    It’s all about the TOPPINGS!

    How Long are Overnight Oats Good For? (12)

    FRESH FRUIT

    These are mostly the fruit mix-ins that come with the seasons, like blueberries, raspberries, strawberries, peaches, bananas, apples, and pears made as a puree or just by cutting them the way you want.

    DRIED FRUIT

    Dried fruits give overnight oats that delicious twist, chewy texture, and fruity flavors. These are examples of dried fruits: raisins, cranberries, chopped dates, goji berries, apricots, whole figs, pineapples, banana chips, golden raisins: Zante currants, and many more.


    NUTS AND SEEDS

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    Sliced almonds, hemp seeds, chopped pecans or walnuts, pepitas, toasted sesame seeds, sunflower seeds, ground cinnamon, and many more.

    ALMOND BUTTER OR PEANUT BUTTER

    Almond nut butter and peanut butter provide a protein boost. But if you want it nut butter-free you may replace it with sunbutter.

    SPICES

    Spices like cinnamon, turmeric, nutmeg, ginger, or cardamom can spice up a bit.

    ADDED FLAVOR

    The things you sprinkle onto the overnight oats mixture like coconut flakes or cacao nibs will give that added extra flavor you’ll surely love.

    Vanilla extract is also one excellent flavor enhancer. The vanilla extract gives the overnight oatmeal sweetness without the sweetener.

    PLANT-BASED YOGURT

    The extra creaminess could also come from a plant-based yogurt. And it adds extra protein and a probiotic boost.

    How Long are Overnight Oats Good For? (14)

    GREEK YOGURT

    Greek yogurt has less sugar, much protein, and gives a thicker consistency to the overnight oats.

    On the other hand, regular yogurt has fewer calories and more calcium. However, both of them are packed with probiotics and support digestion.

    You may add yogurt in your easy overnight oats preparation and boost your health with protein powder.

    All in all, Greek yogurt gives the oats a creamy texture, a boost of protein, and a tangy flavor you'll love.

    VEGAN YOGURT

    Vegan yogurt uses non-dairy plant sources like soy, almonds, peas, cashews, and coconuts. It helps give a pudding-like texture to your overnight oats.

    And just like Greek and Plant-Based yogurts, Vegan Yogurt has probiotics that promote good digestion.

    Most Frequently Asked Questions

    How Long are Overnight Oats Good For? (15)

    Photo from Canva

    What’s so special about overnight oats?

    Let’s put it this way. Overnight oats are the best way to eat oats and the best way to absorb the nutrients from oats.

    When you soak oats overnight, you are like cooking them without the heat. Thus, the process is slower and will take a longer time.

    But, this is why its natural phytic acid is reduced when the starches break down—resulting in healthier oatmeal.

    Is it ok to eat overnight oats every day?

    Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

    Can I add hot water to overnight oats?

    How Long are Overnight Oats Good For? (16)

    Photo by Polina Tankilevitch from Pexels

    If you want overnight oats warm you may use your microwave or a pot and warm them through the stove.

    If you like, you may add hot water instead of heating them through a microwave or stove. Simply boil water in the pot and pour a sufficient amount on your cold oats.

    Do overnight oats make you gain weight?

    Overnight oats are not fattening, but if the ingredients you mix into them are high in fat, yes, they may cause you to gain weight.


    So, it is important to choose the things you put into your overnight oats. There are tips already mentioned in this blog about what to put into your overnight oats.

    What are the disadvantages of eating oats?

    Eating oats is healthy, but if theingreditents you put into your oatmeal are not, it will have disadvantages.

    How Long are Overnight Oats Good For? (17)

    Photo by Nathan Cowley from Pexels

    Side Effects of Overeating Oatmeal

    • May lead to malnutrition and shredding muscle mass
    • Increase sugar intake
    • Limiting your nutritional choices
    • May cause bloating to some who have digestive issues
    • Can cause weight gain because of the add-ins that are full of calories

    What are the advantages of eating oats?

    One of the healthiest grains on earth is oats.

    According to Healthline, oats have a well-balanced nutrition composition.

    • Oats are a good source of carbs and fiber. They also have the powerful fiber beta-glucan.
    • Oats have more fat and protein than most grains.
    • They are loaded with essential vitamins, minerals, and antioxidant plant compounds.
    • They have bigger amounts of Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamin B1, B5, and smaller amounts of calcium, potassium, B6, and B3.

    To know more about the advantages of eating overnight oats, you may want to read the

    Have a More Nutritious Breakfast/Snack Option with Overnight Oats

    Having a quick yet nutritious breakfast/snack is so easy with overnight oats. Just prepare once, add your toppings and extras and they are ready to serve!

    How Long are Overnight Oats Good For? (2024)

    FAQs

    How Long are Overnight Oats Good For? ›

    We recommend you refrigerate and store Linwoods Overnight Oats for no more than 24 hours once you have prepared it with a liquid of your choice.

    Can I eat overnight oats after 7 days? ›

    How Long Overnight Oats Last. Overnight oats can be stored in an airtight container for up to five days in the refrigerator. The caveat is that they'll continue to soften the longer they sit — which might be a bonus if you like your oatmeal on the super-creamy side.

    How long before overnight oats go bad? ›

    We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

    Are overnight oats good for 5 days? ›

    Because overnight oats typically stay good in the fridge for up to 5 days, try making a batch on Sunday and having it on hand in the fridge for the whole week. Be careful if you're adding fruit beforehand because they will typically not remain fresh for more than a couple days. Be mindful of the milk-to-oats ratio.

    How long are overnight oats good for once mixed? ›

    Overnight oats don't need to be eaten right away the next morning—they're good for about three days after you make them. They will continue to get soggier the longer they sit, which isn't necessarily a bad thing. Longer than three days though and they're too soggy.

    Can I eat 2 week old overnight oats? ›

    Prepared oats, which should be stored in the refrigerator, go bad much more quickly than dry oats, which can be shelf-stable for years. Like most prepared foods, prepared oats will probably last only 36 hours to seven days in the fridge.

    Is eating overnight oats every day healthy? ›

    When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

    Are Oats Overnight actually healthy? ›

    Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

    How to tell if oats are bad? ›

    It's usually safe to eat oats past the date on the package. But if they smell or look funky, toss them out and start from scratch. Store them in an airtight container away from heat and moisture, and use them up in recipes like overnight oats and oatmeal cookies.

    Why are my overnight oats bad? ›

    If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

    What not to add in overnight oats? ›

    As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

    What is the secret to overnight oats? ›

    Add Twice as Much Milk as Oats

    Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

    Why do my overnight oats taste sour? ›

    Unlike mold, which is a very obvious indicator of spoilage (and can grow on oats if they're exposed to moisture), these yeasts are pretty much invisible, and while affected oats will still look OK, their sour flavor will convince you otherwise. Preventing oats from going bad is easy, it just requires a bit of thought.

    Do you eat overnight oats cold? ›

    Though typically served cold, overnight oats can be eaten warm if you wish. But it is usually eaten cold; that's why it's a grab-and-go breakfast. If you prefer warm oats in the morning, just place them in the microwave for a minute.

    Can I leave overnight oats for 4 days? ›

    Store your overnight oats in a covered container in the refrigerator for up to 5 days. They will soften more the longer they sit so I find they're best on days 1-3, but they're still safe to eat on days 4 and 5.

    Can Oats Overnight be used as a meal replacement? ›

    It's a perfect option if you're looking for a great-tasting and healthy substitute for your daily smoothie, snack, breakfast, or meal replacement shake.

    How long are overnight oats good for with fruit? ›

    How Long Do Overnight Oats Last with Fruit? While we know that plain overnight oats can last up to 5 days, adding in fruit shortens that timespan to 2-3 days. This is especially true with berries which tend to deteriorate faster and change the way the overnight oats taste entirely.

    How long can you keep overnight oats with protein powder? ›

    Overnight oats can stay in the fridge for up to 5 days in an airtight container. They will continue to thicken and slightly soften the longer they sit, so you can always add a splash of milk when serving until it reaches your desired consistency.

    Can I eat leftover overnight oats? ›

    Most overnight oats recipes can typically be stored in the fridge for up to 4-5 days. However, it's best to check for any signs of spoilage before consuming them. Proper storage and reheating techniques are essential to maintain the quality and safety of overnight oats.

    How long is oatmeal good for in the fridge? ›

    Cooked oatmeal can be stored in the refrigerator or freezer, extending its shelf life and ensuring it remains safe to eat. The United States Department of Agriculture's general directives for leftovers are that they will remain fresh for up to four days in the fridge or as long as four months in the freezer.

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