10 Overnight Oats and Oatmeal Recipes That Aren t Just for Breakfast Everyday Health MenuNewslettersSearch Diet & Nutrition 10 Overnight Oats and Oatmeal Recipes That Aren t Just for Breakfast Oats are one of the heartiest, and healthiest, foods around, so why only eat them in the morning? These ideas will have you craving oats all day long. By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: October 6, 2021Medically Reviewed Oats are a terrific source of fiber when they re not heavily processed StocksyRegistered dietitians and other nutrition experts love oats, and with good reason. In their natural state — meaning steel-cut (aka groats) or old-fashioned, not instant or quick oats — these whole grains are amazingly healthy. They’re full of both soluble and insoluble fiber, including a type called beta glucan, which the U.S. Food and Drug Administration (FDA) points out can directly decrease the risk of coronary heart disease. Eating oatmeal has also been linked to a lower risk of diabetes and improved weight and digestive health, according to the Harvard T.H. Chan School of Public Health. There’re so good for you, in fact, that you shouldn’t limit yourself to only eating them for breakfast. Oats are a neutral base for a wide variety of toppings, and can be enjoyed sweet or savory, as a snack or a meal, hot or cold. Overnight oats, made by mixing old-fashioned oats with a liquid and allowing them to absorb it overnight in the refrigerator, have become a popular and easy way to enjoy cold oatmeal. Only two rules apply. One, use the least-processed oats you can find. Instant oats cook more quickly but you’re sacrificing fiber and other nutrients for the convenience, and often adding unnecessary sugar (A single packet of Quaker Maple & Brown Sugar oatmeal packs 12 grams (g) of added sugar — almost half of the American Heart Association’s recommended daily limit on added sugar for women and one-third of the limit for men). The second rule: Have fun! Experiment with toppings, nondairy milks, and using oats in savory dishes like soup. The more ways you can find to enjoy oats and oatmeal, the more you’ll reap their benefits without ever getting bored. To get you started, we created hot and cold oat ideas for each meal, plus dessert and snacks, so you can find a satisfying recipe for any season or mood. Get ready to spoon. RELATED: Does Eating Breakfast Really Help You Lose Weight? Breakfast61 Hot Pear Walnut and Ginger Oatmeal Zdenka Simekova/iStockFresh fruit, nuts, and spices make this a.m. meal even heartier, with walnuts delivering filling fats, including omega-3s, which have been shown to be heart-healthy. Serves 4 Ingredients1 cup milk1 cup steel-cut oats, toasted1 pinch kosher salt½ tsp ground ginger2 pears, chopped (skin on)¼ cup chopped walnuts DirectionsIn a medium saucepan over medium-high heat, combine milk with 3 cups of water. Bring to a boil.Add toasted oats and return to a boil. Lower heat and simmer, stirring occasionally, until most of the liquid has been absorbed, about 20 to 30 minutes.Stir in ginger.Divide oatmeal evenly among 4 serving bowls and top each with one-quarter of pears and walnuts. Nutrition per serving: 320 calories, 11g fat (1g saturated fat), 10g protein, 49g carbs, 8g fiber, 13g sugar (0g added sugar), 150mg sodium62 Cold Berry and Chia Overnight Oats Adobe StockIn this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. Fresh berries are a great source of antioxidants, past research has shown, but frozen berries pack just as much nutritional value as fresh (and sometimes more)! Serves 2 Ingredients⅔ cup milk⅓ cup nonfat plain Greek yogurt1 cup old-fashioned oats1 tbsp chia seeds½ medium banana, mashed1 cup fresh blueberries1 cup fresh sliced strawberries¼ cup chopped walnuts DirectionsCombine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.Divide oat mixture into two jars with lids. Top each with half the blueberries, strawberries, and walnuts.Refrigerate for at least 4 hours or overnight. Nutrition per serving: 520 calories, 17g fat (1.5g saturated fat), 20g protein, 78g carbs, 14g fiber, 20g sugar (0g added sugar), 60mg sodium RELATED: What Registered Dietitians Order at Brunch Lunch63 Hot Oatmeal and Vegetable Soup iStockOats are a healthier alternative to pasta in soup, and along with vegetables deliver a double whammy of fiber — 7 g per serving. Plus, the broth in this soup is sure to help you toward your hydration goals. Serves 2 Ingredients2 tbsp olive oil1 medium yellow onion, diced2 cloves garlic, minced2 medium carrots, chopped2 ribs celery, chopped½ tsp kosher salt¼ tsp black pepper, freshly ground½ cup old-fashioned oats4 cups no-salt-added chicken broth or vegetable broth¼ tsp crushed red pepper½ tsp Italian spice blend3 tbsp fresh parsley, chopped1 to 2 lemons, juiced DirectionsPlace a medium stock pot over high heat. Add olive oil, onion, garlic, carrots, and celery and cook, stirring frequently, until vegetables soften slightly. Season with salt and pepper.Add oats and cook, stirring, until they are lightly toasted, about 2 to 4 more minutes.Add broth, crushed red pepper, Italian spices, parsley, and lemon juice to taste. Cook until vegetables and oats reach your desired consistency, about 4 to 6 minutes. Nutrition per serving: 330 calories, 16g fat (2g saturated fat), 8g protein, 40g carbs, 7g fiber, 8g sugar (2g added sugar), 770mg sodium64 Cold Oatmeal Waldorf Salad iStockThe naturally nutty flavor and chewy texture of steel-cut oats makes a great addition to this or any salad. Serves 2 Ingredients⅓ cup plain nonfat Greek yogurt1 tbsp lemon juice2 tsp honey½ tsp cinnamon¼ tsp nutmeg1 Granny Smith apple, chopped1 cup red grapes, halved1 rib celery, sliced⅔ cup cooked steel-cut oats, cold4 oz cooked skinless chicken breast, cubed2 tbsp chopped raw almonds DirectionsIn a small bowl, combine yogurt, lemon juice, honey, cinnamon, and nutmeg.In a medium bowl, place apple, grapes, celery, oats, and chicken. Top with the dressing and gently toss to coat.Evenly divide between two serving plates and top each with 1 tablespoon (tbsp) of almonds. Nutrition per serving: 350 calories, 7g fat (1g saturated fat), 27g protein, 45g carbs, 6g fiber, 28g sugar (6g added sugar), 320mg sodium RELATED: 8 Ways to Take Your Oatmeal to the Next Level Dinner65 Hot Mushroom and Steel-Cut Oatmeal Risotto iStockRisotto is traditionally made with Arborio rice, a processed grain that’s extra starchy. Subbing steel-cut oats upgrades your fiber from 2 g per half-cup to a whopping 8 g, per data from the U.S. Department of Agriculture (USDA). Serves 2 Ingredients6 cups no-salt-added beef or vegetable broth2 tbsp olive oil1 shallot, minced2 cloves garlic, minced1 pound baby portabella mushrooms, sliced½ tsp Kosher salt¼ tsp black pepper, freshly ground1 cup steel-cut oats1 tsp fresh thyme, plus more for garnish¼ cup Parmesan cheese, freshly grated DirectionsIn a medium pot, bring broth to a simmer. Cover and keep warm.In a large skillet with high sides, heat olive oil over medium-high heat. Add shallot, garlic, and mushrooms, and season with salt and pepper. Cook, stirring frequently, until shallots are translucent and mushrooms begin to brown, 8 to 10 minutes.Reduce heat to medium and stir in oats. Cook, stirring frequently, for 1 minute. Add 1 cup of hot broth and stir. Cook until all liquid has been absorbed before adding another cup of hot broth. Continue cooking, stirring as needed, and adding 1 cup of broth at a time until all the broth has been added and absorbed, 25 to 30 minutes in total.Stir in thyme and cheese. Garnish with additional thyme and serve. Nutrition per serving: 570 calories, 20g fat (2g saturated fat), 23g protein, 77g carbs, 14g fiber, 12g sugar (3g added sugar), 580mg sodium66 Cold Savory Oatmeal Buddha Bowl Claudia Totir/Getty ImagesA Buddha Bowl is the ultimate way to repurpose leftovers into a delicious and nutritious new meal. Steel-cut oats from yesterday’s breakfast find a new life in this recipe that is rich in fiber, antioxidants (thanks, kale), and heart-healthy fats. Serves 2 Ingredients1 tbsp olive oil2 tbsp rice wine vinegar1 pinch kosher salt1 pinch black pepper, freshly ground3 cups curly-leafed kale1 cup cooked steel-cut oats, cold½ avocado2 tbsp pecans, chopped2 soft- or hard-boiled eggs DirectionsIn a medium bowl, whisk together olive oil, vinegar, salt, and pepper. Add kale and lightly toss to coat.Divide oats evenly among two serving bowls. Top with kale mixture, avocado, pecans, and eggs. Season with additional salt and freshly ground black pepper, as needed. Nutrition per serving: 340 calories, 24g fat (3.5g saturated fat), 12g protein, 22g carbs, 6g fiber, 2g sugar (0g added sugar), 310mg sodium Snack67 Hot Grab-and-Go Spiced Oatmeal Cups iStockNever thought of oatmeal as a snack? That’s about to change. These oatmeal cups are perfectly portioned and easy to prepare with whatever fruit you have on hand. You can even make them ahead of time. Flaxseeds add a valuable dose of fiber and omega-3 fatty acids to this already nutritious snack option. Serves 6 Ingredients1 cup old-fashioned oats2 tbsp ground flaxseed1 pinch kosher salt1 tsp ground cinnamon¼ tsp ground nutmeg1 tsp pure vanilla extract1 cup plain soy milk2 tbsp pure maple syrup2 cups chopped seasonal fruit (berries, apples, peaches, and pears all work great)¼ cup chopped pecans (optional) DirectionsPreheat oven to 350 degrees F.In a large bowl, combine the oats, flaxseed, salt, cinnamon, and nutmeg. Add vanilla, soy milk, and maple syrup and stir to combine.Gently mix in fruit and pecans, if using. Divide the mixture evenly among 6 8-oz heatproof jars or ramekins and bake until oatmeal begins to brown, 20 to 25 minutes. Enjoy immediately or refrigerate until ready to eat. Alternatively, these jars can be stored before baking and baked one at a time as needed. Nutrition per serving: 190 calories, 3.5g fat (0g saturated fat), 5g protein, 35g carbs, 4g fiber, 17g sugar (5g added sugar), 100mg sodium68 Cold No-Bake Oatmeal Energy Balls Jaki Portolese/StocksyThere is nothing easier to make or eat than these tasty oatmeal orbs. They’re like healthy peanut butter chocolate truffles — nutrient-dense enough to keep you satisfied with fiber and healthy fats, and they freeze well so you can make a batch and always have some on hand. Serves 20 Ingredients1 cup old-fashioned oats½ cup ground flaxseed⅔ cup smooth natural peanut butter3 tbsp honey½ cup mini semi-sweet chocolate chips1 tsp pure vanilla extract¾ tsp ground cinnamon1 tsp chia seeds (optional) DirectionsIn a mixing bowl, combine all ingredients and mix thoroughly. Cover and refrigerate for 1 to 2 hours.Roll the chilled mixture into balls about 1 inch in diameter. Enjoy immediately or refrigerate for up to 1 week. Makes 20. Nutrition per serving: 150 calories, 9g fat (2g saturated fat), 5g protein, 14g carbs, 3g fiber, 7g sugar (6g added sugar), 30mg sodium Dessert69 Hot Apple Pie Oatmeal Rimma Bondarenko/iStockGet all the flavor of your favorite fall treat with a fiber boost. Leaving the skin on the apples adds more than 1 g of fiber per serving, per USDA data. Serves 4 Ingredients1 pinch kosher salt1 cup old-fashioned oats2 crisp apples, chopped½ tsp ground cinnamon¼ tsp ground ginger¼ tsp ground nutmeg2 tbsp honey¼ cup chopped walnuts DirectionsBring 2 cups of water to a boil over medium-high heat. Add salt and oats and return to a boil. Reduce heat and simmer, stirring occasionally, until most of the water has been absorbed, 5 to 7 minutes. In the last minute of cooking, add apples.Remove from heat and stir in cinnamon, ginger, and nutmeg.Distribute the oatmeal among 4 serving bowls. Top each with one-quarter of the honey and walnuts. Nutrition per serving: 260 calories, 7g fat (0.5g saturated fat), 6g protein, 45g carbs, 7g fiber, 18g sugar (9g added sugar), 120mg sodium70 Cold Pumpkin Pie Overnight Oats Ricka Kinamoto/Adobe StockNot only is pumpkin delicious, but it’s also fiber-rich and a good source of iron, per USDA data. It’s also full of beta-carotene, a nutrient your body turns into vitamin A, which is necessary for skin and eye health, according to the USDA. Just be sure you’re using pumpkin puree and not pumpkin pie filling, which is packed full of sugar. Serves 4 Ingredients¾ cup lowfat vanilla soy milk¼ cup plain, nonfat Greek yogurt⅓ cup pumpkin puree2 tbsp pure maple syrup½ tsp pumpkin pie spice1 cup old-fashioned rolled oats¼ cup shelled pumpkin seeds¼ cup shelled sunflower seeds DirectionsIn a large bowl, combine soy milk, yogurt, pumpkin puree, maple syrup, and pumpkin pie spice. Add oats and mix well.Divide the mixture between 2 8-ounce jars and top each with half of the pumpkin and sunflower seeds. Refrigerate at least 4 hours or overnight. Nutrition per serving: 280 calories, 9g fat (1.5g saturated fat), 11g protein, 38g carbs, 6g fiber, 9g sugar (6g added sugar), 25mg sodium Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.