oat flakes

Overnight Oats

How to make overnight oatsOvernight oats

Overnight oats are oats, usually rolled oat flakes, that have been soaked overnight in water or milk. You can add dried or fresh fruit, nuts and seeds to make it more appealing. The oats will slow down the release of sugars from the addition of fruits and adding a good sprinkling of cinnamon can further help to balance your sugar levels.

The oats absorb the liquid and soften and become easier to digest. Traditionally oats were always soaked prior to cooking to remove phytic acids that limit our ability to absorb nutrients from grains, legumes and seeds.

Our ancestors, and virtually all pre-industrialized peoples, soaked or fermented their grains before making them into porridge, breads, cakes and casseroles. ¹

Soaking in warm rather than cold water, with an acidic element such as lemon juice or apple cider vinegar, and at room temperature rather than in the refrigerator, will help to reduce the phytic acids in your oatmeal.

Such processes neutralize phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption.²

So, whether you are going to enjoy your overnight oats warmed or cold make sure to soak them first to ensure improved digestion and nutrient assimilation.

Basic Overnight Oats Recipe

1 part oats to 1 part liquid, plus acidifier. Adding a pinch of unrefined sea salt will re-mineralise the soak water.


  • ½ cup of rolled oats
  • ½ cup of water
  • ½ teaspoon of apple cider vinegar or lemon juice (acidifier)
  • OPTIONAL: pinch of unrefined sea salt


  1. Place the oats in an airtight container.
  2. Add the water and acidifier and stir.
  3. Cover and store at room temperature overnight.
  4. In the morning it is ready to eat. Add toppings of choice and enjoy.


FRUITS: Add chopped/sliced dried or fresh fruit  such as Goji berries, apricots, figs, banana, berries, mango, etc. You could also blitz a cup of fresh berries in a blender and use in place of water.

SEEDS: Soak raw seeds seperately and strain and rinse before adding to your oats the next morning. Add milled linseeds, hemp or chia seeds directly.

NUTS: Soak raw nuts seperately and strain and rinse the following morning before adding to your oats. Alternatively stir in a spoonful of a nut or seed butter for added protein.

TOPPINGS: Cinnamon, nutmeg, fresh fruit, toasted seeds or nuts, cacao powder, a splash of nut milk, honey, maple syrup, coconut flakes,

Related Posts: Oats as food and medicine


(1) (2) Fallon S., Enig M.G. Be Kind to Your Grains … And Your Grains Will Be Kind To You. Online article. Available at: https://www.westonaprice.org/health-topics/food-features/be-kind-to-your-grains-and-your-grains-will-be-kind-to-you/ (accessed 17/07/18)