Overnight Steel Cut Oats

Prep Time5 minutes
8 hours
Total Time5 minutes

Overnight steel cut oats are a great make-ahead breakfast idea for busy mornings. No Cooking required.

Drizzling peanut butter on overnight steel cut oats.

Breakfast isn’t my favorite meal of the day, but it is definitely the most important. When mornings get hectic, it can be easy to forget that first meal altogether. Or be tempted to grab something full of sugar and empty calories. My solution for a healthy and quick breakfast is usually a smoothie or overnight oats. If you haven’t tried my Overnight Steel Cut Oats, you’re missing out! They can be prepared whenever you have a spare moment, and then you can grab them from the fridge and eat them on the go!

Ingredients

  • Steel cut oats: Rich in protein and higher in fiber than other oats, steel cut oats will keep you feeling fuller for longer.
  • Yogurt: I like to use plain yogurt to cut down on sugar, but you could use vanilla or another flavor. Use Greek yogurt for even more protein.
  • Milk: I use low-fat milk, but you could use any kind! Almond milk or oat milk would be great dairy-free alternatives.
  • Flax seed meal: Flavorless, but a great nutrient additive. It’s especially rich in omega 3 fatty acids.
  • Salt: Enhances and balances out the flavors.
  • Cinnamon: Warm, semi-sweet flavor that pairs well with the oats and any fruit.
  • Fruit: I love to use either a banana or apples for some natural sweetness, along with whatever berries I have in my fridge at the time.
  • Peanut butter: Naturally sweet, creamy, and full of nutrients like protein, it’s the perfect finish to this breakfast.

How to Make Overnight Steel Cut Oats

Adding oats to jar

Start your overnight steel cut oats by adding your oats and flax seed meal to a glass. I like to use mason jars as they have the screw top lid, but anything with a lid is best. If you don’t have cup with a lid, you can cover with plastic wrap.

Adding yogurt to mason jar

Next add the plain yogurt.

Adding milk to overnight oats

Followed by your milk of choice.

Adding cinnamon to overnight oats

Then sprinkle in the cinnamon and salt.

Shaking overnight oats

Put the lid on the jar, and give it a good shake. Then place in the fridge!

Overnight steel cut oats 2

When ready to serve, simply take from the fridge and top with your favorite fresh fruit and some peanut butter. Enjoy your Overnight Steel Cut Oats!

Frequently Asked Questions:

Should I use rolled or steel cut oats for overnight oats?

You can use either for overnight oats! Steel cut oats will be a bit chewier in texture, and rolled oats will be more creamy.

How long to soak oats before eating raw?

Overnight, or 12 hours is a good base time to make sure they aren’t too dense or rough. Soaking them for at least 12 hours has also proven to reduce the phytic acid.

What are the benefits of overnight steel cut oats?

They are a great breakfast if you’re trying to lose weight, as anything high in protein and fiber will keep you feeling fuller for longer, and help you with an overall calorie deficit for the day without feeling hungry.

Overnight steel cut oats.

More Easy Breakfasts

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Liz eating overnight steel cut oats.

If you’re likely to skip breakfast and have been meaning to break that bad habit, then my overnight steel cut oats is the answer you’ve been looking for. You’ll thank me in the morning.

Your spoon is waiting.

Overnight steel cut oats 2

Overnight Steel Cut Oats

3.52 stars average
Overnight steel cut oats are a great make-ahead breakfast idea for busy mornings.  Easy to make and healthy. No cooking required.
PREP: 5 minutes
8 hours
TOTAL: 5 minutes
Servings1

Ingredients
 

  • ¼ cup steel cut oats
  • ¼ cup plain yogurt
  • ½ cup milk (any type)
  • 1 tablespoon flax seed meal
  • 1 pinch salt
  • ½ teaspoon cinnamon
  • banana (sliced)
  • 1 tablespoon natural peanut butter
  • ¼ cup berries of choice

Instructions
 

  • Combine oats, yogurt, milk, flax, salt and cinnamon in a glass jar or small bowl and stir well. Seal jar with lid or bowl with plastic wrap and refrigerate overnight.
  • In the morning, stir in banana slices, peanut butter and berries to serve.

Notes

Steel cuts will have a nice chew to them but if you prefer to cook them further, add 1/4 c extra milk and microwave for 90 seconds.

Nutrition

Serving: 1jarCalories: 444kcalCarbohydrates: 54gProtein: 18gFat: 19gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 17mgSodium: 126mgPotassium: 603mgFiber: 11gSugar: 18gVitamin A: 227IUVitamin C: 5mgCalcium: 324mgIron: 3mg

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Hi, I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones. I believe in the power of real, wholesome ingredients that are bursting with flavor and won’t break the bank. Whether it’s a traditional Lebanese recipe from my family or a culinary creation from across the globe, you’ll be pleasantly surprised to discover that nutritious food can be exciting, affordable, and easy to prepare.

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35 responses to “Overnight Steel Cut Oats”

  1. stephen Avatar
    stephen

    I used chia seeds and worked out fine. 1/2 way through I did remix it, just incase more milk was needed

  2. Diane Avatar
    Diane

    For all those that thought it was not softened enough, try leaving in the frig for 2-3 daus instead.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Great idea!

  3. Lori Sherman-Appel Avatar
    Lori Sherman-Appel

    I LOVE your recipe & creativity! My question is of rarity. I have Type 1 diabetes & because of this, I need to lower the carbs & sugar in this recipe. If I leave out the peanut butter & banana, will I totally destroy the flavor you created??? Do you have any other thoughts? Thanks!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Peanut butter doesn’t have carbs does it? And my peanut butter has no sugar. Oats are, by nature, carbs but due to the high fiber content they are usually ok for Type 2. The banana is also natural sugar and also has fiber. Can you ask your doctor about oats and bananas?

      1. Lori Sherman-Appel Avatar
        Lori Sherman-Appel

        Thank you, Liz, for the reply. Honestly, I never intended to leave the oatmeal out since it has such great health benefits!! I wanted to leave the peanut butter out cuz t don’t like it. As far as the banana is concerned, between that, the blueberries & the milk, there is enough glucose (whether lactose or fructose). It is too much glucose in one recipe for me. I would require too much insulin, as per my Type 1, not 2, diabetes regimen. I would prefer to eat the blueberries. I hope this helps. It would help if the nutritional analysis were available. I so appreciate your reply!!

        1. Deb Avatar
          Deb

          Make with almond milk

  4. v10614 Avatar
    v10614

    Best ever!!

  5. v10614 Avatar
    v10614

    I tried this for the first time and it was delicious. I’ve been making this every day this week, but switching it up a bit. Thank you so much!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      So glad you enjoyed it!

  6. Franky Avatar
    Franky

    How many hours is ‘overnight’? Ours sat for 10 hours and turned out awful — basically slightly less hard than they would have been straight out of the package. Followed the instructions to a tee. Gonna try and salvage them by cooking, which sort of defeats the purpose of the recipe.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Oh no! I’m so sorry to hear this Franky. Did you use the exact amount of liquids? To be clear, they will still be chewy and have a good amount of texture. If you want them to be mushier (or softer) simply add more liquid. Alternatively, you can always use old fashioned oats for a softer, less chewy consistency. So sorry these disappointed you!

  7. Simi Avatar
    Simi

    What if I don’t have any mason jars? Will regular Tupperware do?

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Absolutely!! Even a bowl would work – anything that can go in the fridge!

  8. Jill Avatar
    Jill

    Im not sure mine turned out right. How could it go wrong though?! I used Bobs Red Mill “quick cooking” steel cut oats and substituted Fage Greek Yogurt instead of regular yogurt. I tasted the base this morning before adding the rest of the ingredients and it tasted very mealy and flour-y. Like I was eating a high flour dough. After adding the rest of the ingredients I still wasnt that impressed and felt I needed to cover up the flour taste. It seemed more like an oatmeal smoothie than anything else. Hmmmmm….I was so hopeful!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Hi Jill- I’m sorry these didn’t turn out for you! Have you tried making it as instructed with steel cut oats? I usually prefer using steel cut oats because they hold their texture and shape better overnight. Quick cooking oats take just minutes to make so they tend to turn to mush when soaked overnight. I hope that helps!! Please let me know if you ever try this with steel cut oats!

  9. Kori Avatar
    Kori

    I LOVE overnight oats, but I’ve only made them with old fashioned oats. I wasn’t sure that steel cut oats could be soaked long enough to be eaten raw. Your recipe is not for 1/4 c cooked steel cut oats, I imagine. :) I’ll have to try this tomorrow!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      No 1/4 cup uncooked! They “cook” overnight soaking up the liquid. :)

      1. Kori Avatar
        Kori

        Awesome! I’ll be making these for tomorrow!

        1. Liz DellaCroce Avatar
          Liz DellaCroce

          I hope you like it!! :)

  10. Paige Lorrabeth Avatar
    Paige Lorrabeth

    Trying these out! Thanks! Hope they make steel cut oats more tolerable.. :)

  11. Kristine Avatar
    Kristine

    First off I want to say fantastic blog! I had a
    quick question in which I’d like to ask if you do not mind. I was interested to know how you center yourself and clear your thoughts before writing. I have had difficulty clearing my thoughts in getting my ideas out there. I do take pleasure in writing however it just seems like the first 10 to 15 minutes tend to be wasted simply just trying to figure out how to begin. Any suggestions or tips? Thank you!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Hi Kristine – I’m so glad you like my blog! For me the key to writing is simply to start writing. I’ll write whatever comes off top of mind and then go back and read it and change things around as needed. I often write posts a bit in advance and then I’ll go back to proof read before publishing and edit further. So, just write! And edit and write. :) Good luck!

  12. Rafael M Avatar
    Rafael M

    I finally got to try this recipe. Even so I did microwave for 90 seconds the steal cut oats, this morning it was too hard. The taste is OK, but not better than cooked one. It reminds me the recipe of the swiss Bircher Muesli, but not as tasty. Here is a Bircher Muesli recipe (so many variations around!) http://mylittlegourmet.com/breakfast/bircher-muesli/

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      That recipe you shared looks great! This is definitely meant to have a good chew to it. If you prefer it to be less chewy, definitely stick with old fashioned oats as used in that Muesli recipe. I actually prefer the chew of steel cut but I like regular oats too! Thanks again for sharing that recipe.

  13. Jules Avatar
    Jules

    Has anybody tried adding any protein powder? Sometimes I have cooked oatmeal with protein powder and sunflower seeds.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I never have because I usually throw in walnuts or chia but that is a brilliant idea!!

  14. Julie Avatar
    Julie

    Lovely recipe. Will this work with instant/rolled oats, you think?

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Absolutely!!! Works even better with quick cooking oats!

  15. Hannah Avatar
    Hannah

    This oatmeal caught my eye immediately – I love oatmeal, especially steel cut, but never make it due to its long cooking time. I’ve been making overnight chia pudding for breakfast lately, and will now start making your oats. Love the added yogurt, too. Brilliant!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you so much – I hope you enjoy it!!

  16. Leslie Avatar
    Leslie

    I know this is an older post but I had a question about it. Can it be made with any kind of yogurt? I’m thinking about trying it with vanilla greek yogurt…do you think it will still ‘cook’ the oats?

    1. Allie Avatar
      Allie

      Leslie I JUST did that last night! The greek yogurt was amazing. Have you ever had ben and jerry’s greek yogurt? The banana and peanut butter flavor? tastes really similar! It was delicious.

      1. Liz DellaCroce Avatar
        Liz DellaCroce

        Love the comparison to Ben and Jerry’s!! I’m so glad you enjoyed!!

      2. Leslie Avatar
        Leslie

        I haven’t seen that in my stores here. I’m in a rural area, but maybe we’ll get it one day. Thanks for the response!

Liz Della Croce eating black bean dip

Hi I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones.