Cooking and Serving: 1 serving
Ingredients
Ingredient substitutions
Description
Prep Time: 5 minutes | Cook Time: 0 minutes | Servings: 1 serving
Ingredients
Variation ideas
Expert tips
Ingredient substitutions
Notes
* Ingredient substitutions
* Gluten Free Overnight Oats Recipe
* Storage instructions
Overnight oats are sort of a phenomenon that I resisted for far too long. I have
an oatmeal-loving family.
But making oatmeal that has the perfect creamy consistency (not too wet, not too
dry) and is ready on a busy weekday morning has been a challenge. Easier than
making our (admittedly very easy) baked oatmeal cups
Even my fussiest eater is pleased with the consistency, overnight oats are just
about as nutritious as a whole grain gluten free breakfast can be, and it’s
super easy to create different flavor variations. Plus, they’re more filling
than even traditional oatmeal, thanks to the addition of ground chia seeds.
Here’s how it works: Old-fashioned rolled oats soak overnight in an
approximately equal amount of your favorite milk.
Add a pinch of salt and about 1 tablespoon of ground chia seeds (you can buy
chia seeds whole and grind them yourself in a blender or coffee grinder easily).
I prefer to avoid using flax seeds in place of chia, even though they’ll also
help thicken your overnight oats, since they have such a strong, distracting,
and rather bitter flavor, even in small amounts.
I usually buy my chia seeds (and milk!) at Trader Joe’s, and Bob’s Red Mill
brand certified gluten free oats (I only buy purity protocol oats). Overnight,
the oats absorb the moisture from the milk and the chia helps to gel the
mixture. The result is creamy, but never mushy, oatmeal.
My basic recipe is the best overnight oats recipe for many reasons, one of which
is that it requires just 5 ingredients.
* Oats – To achieve the perfect balance of softness and chewiness, you need to
* Milk – I use whole milk when I make my overnight oatmeal, but you’re free to
use any variation you’d like, including low fat milk or almond milk,
depending on your tastes and dietary needs.
* Chia seeds – When they’re ground up and allowed to soak, chia seeds form a
gel like consistency that will thicken your overnight oats so they have
enough moisture to soften your oats, but the finished dish is never watery.
* Salt – We use just a pinch to bring out the other flavors in this overnight
gluten free oats recipe.
* Sugar – This is actually an optional ingredient, but I do like to add just a
touch for added sweetness. You can also use a different sweetener of your
Overhead view of different jars of overnight oats and bowls of strawberries,
strawberry puree, bananas and coconut chips
view of different jars of overnight oats and bowls of strawberries, strawberry
puree, bananas and coconut chips
I find that the texture and flavor of this easy gluten free breakfast
you don’t add any fruit, whether dried or fresh, until soon before serving—with
one notable exception. The banana flavor variety is made with a mashed banana
that helps thicken and flavor the oats as they soak. I like using this recipe
when I want to make overnight oats without yogurt.
One of my favorite flavors is chocolate peanut butter overnight oats, made with
creamy peanut butter and cocoa powder. Serve it with extra peanut butter, topped
with some chopped peanuts and miniature chocolate chips.
One combination I haven’t tried yet is peanut butter banana overnight oats. I
think it would work with 3/4 cup milk, 1 1/2 teaspoons ground chia seeds, 1
large ripe mashed banana, 2 tablespoons peanut butter, 3/4 cup oats, a pinch of
salt, and 1 tablespoon of honey or pure maple syrup. Try it!
Not a fan of peanut butter? You can easily swap it out in the above recipes with
almond butter or any other nut butter.
Ultimately, my go-to flavor variation is the yogurt variation, with a strawberry
syrup used to replace at least 2 tablespoons of the milk and plain whole milk
yogurt. It’s very lightly sweet, with a really pleasant sour flavor from the
plain yogurt. I serve it (to myself) with extra strawberry syrup and less than a
tablespoon of maple syrup.
Oh, did I forget to mention my super easy recipe for strawberry syrup
fresh or frozen strawberries, a splash of water, a pinch of salt and a bit of
sugar, cooked until the strawberries begin to break down. It takes about 5
minutes to make and keeps in the refrigerator for at least a week.
Close up of a jar with overnight oats, bananas and peanut butter on marble
up of a jar with overnight oats, bananas and peanut butter on marble surface
CREATE INDIVIDUAL SERVINGS
If you’re “cooking” for a crowd, you may be tempted to make a big bowl of
overnight oats to portion out in the morning. To save time and cut down a bit on
the cleaning, put together individually portioned servings instead.
I like to use mason jars and other kitchen storage containers with lids as
they’re easy to fill, can be sealed, and can be eaten from. If you plan to heat
your oats in the morning, be sure to use microwave safe containers, such as mugs
REFRIGERATE FOR AT LEAST 4 HOURS
To achieve the right consistency, it’s important that you let your oats soak for
at least 4 hours. This gives them plenty of time to absorb the milk and other
flavors and create a thick, creamy consistency.
Even if you thoroughly stirred your oats before refrigerating, be sure to give
them another stir before you dig in. This will mix in any settled ingredients
for better consistency and flavor.
Close up of chocolate overnight oats and chocolate chips in a jar on marble
up of chocolate overnight oats and chocolate chips in a jar on marble surface
INGREDIENT SUBSTITUTIONS
In my basic recipe, I call for whole milk, but you can easily switch this out
for any milk of your choosing with no issues for gluten free, dairy free
Some options include unsweetened almond milk, vanilla almond milk, coconut milk
(as long as it’s not the thick kind from a can), oat milk, or soy milk.
Basically, whatever you like to drink or use in your cereal, you can use here.
As soon as you swap out the milk in my basic recipe for a non dairy alternative,
you”ll have vegan overnight oats—as long as you’re careful to source sugar that
isn’t made with bone char.
If you want to try one of my variations, you’ll need to make some simple
adjustments to omit animals products. For example, for the yogurt version, use
vegan yogurt instead. When it comes to sweeteners, don’t use honey, and if you
have a sweet tooth, reach for vegan chocolate chips.
If you are sensitive to oats or just don’t want to use them, you can try one of
the possible oatmeal alternatives
substitute for oats. A combination of quinoa flakes, buckwheat flakes and/or
coconut chips would probably work quite well.
Close up of jar of overnight oats with spoon overhead with strawberry puree
up of jar of overnight oats with spoon overhead with strawberry puree being
Go Ad-Free
GLUTEN FREE OVERNIGHT OATS RECIPE
Prep Time: 5 minutes mins
Cook Time: 0 minutes mins
Chilling time: 10 hours hrs
overhead image of gluten free overnight oats varieties in glass jars with
image of gluten free overnight oats varieties in glass jars with toppings
These gluten free overnight oats take just 5 minutes of preparation for a tasty,
healthy breakfast. Four varieties, endless topping options!
* ⅞ cup (7 fluid ounces) milk
* 1 tablespoon (10 g) ground chia seeds
* ⅞ cup (88 g) certified gluten free old fashioned rolled oats
* ⅛ teaspoon kosher salt
* Granulated sugar, to taste (optional)
FOR THE BANANA FLAVOR
* ⅝ cup (5 fluid ounces) milk
* 1 (100 g (peeled)) large ripe banana, mashed
* 1 tablespoon (10 g) ground chia seeds
* ½ teaspoon ground cinnamon
* ¾ cup (75 g) certified gluten free old fashioned rolled oats
* ⅛ teaspoon kosher salt
* Granulated sugar, to taste (optional)
FOR THE CHOCOLATE PEANUT BUTTER FLAVOR
* 1 cup (8 fluid ounces) milk
* 1 tablespoon (10 g) ground chia seeds
* 1 tablespoon (5 g) unsweetened cocoa powder, (natural or Dutch-processed)
* 2 tablespoons (32 g) smooth peanut butter
* ¾ cup (75 g) certified gluten free old fashioned rolled oats
* ⅛ teaspoon kosher salt
* Honey or maple syrup, to taste (optional)
FOR THE YOGURT VARIATION
* ½ cup (4 fluid ounces) milk
* ½ cup (114 g) yogurt, (any kind, but I like plain)
* 1 ½ teaspoons (6 g) ground chia seeds
* ¾ cup (75 g) certified gluten free old fashioned rolled oats
* ⅛ teaspoon kosher salt
* Granulated sugar, to taste (optional)
* Gluten free granola
* Sliced strawberries
* Nuts, seeds, small pieces of dried fruit, miniature chocolate chips
* Toasted coconut chips
* More sugar, of any kind (maple syrup, honey, granulated sugar, brown sugar,
coconut sugar, sugar in the raw, etc.)
TO MAKE THE BASIC RECIPE.
* In a container that holds about 16 fluid ounces, place the milk and ground
chia seeds, and mix to combine well.
* Add the oats, salt and optional sugar, and mix to combine well.
* Cover the container and place in the refrigerator for at least 4 hours and up
TO MAKE THE BANANA FLAVOR.
* In a container that holds about 16 fluid ounces, place the milk, mashed
banana and ground chia seeds, and mix to combine well.
* Add the cinnamon, oats, salt and optional sugar, and mix to combine well.
* Cover the container and place in the refrigerator for at least 4 hours and up
TO MAKE THE CHOCOLATE PEANUT BUTTER FLAVOR.
* In a container that holds about 16 fluid ounces, place the milk, ground chia
seeds, cocoa powder and peanut butter, and mix to combine well.
* Add the oats, salt and optional honey or maple syrup, and mix to combine
* Cover the container and place in the refrigerator for at least 4 hours and up
TO MAKE THE YOGURT VARIATION.
* In a container that holds about 16 fluid ounces, place the milk, yogurt, and
ground chia seeds (note that this variation uses less chia), and mix to
* Add the oats, salt and optional sugar, and mix to combine well.
* Cover the container and place in the refrigerator for at least 4 hours and up
* Serve cold, or remove the container from the refrigerator for about 30
minutes before serving to allow it to come to room temperature.
* Add toppings before serving.
Originally published on the blog in 2016. In 2022, new text resources added.
Nutrition information is automatically calculated, so should only be used as an
Gluten free overnight oats are made with just rolled oats, some seeds and any
sort of milk, and take less than 5 minutes of prep time. A fast, nutritious and
filling breakfast, with endless flavor variations!
free overnight oats are made with just rolled oats, some seeds and any sort of
milk, and take less than 5 minutes of prep time. A fast, nutritious and filling
breakfast, with endless flavor variations!
A close up of ingredients being mixed in jar for overnight oats
close up of ingredients being mixed in jar for overnight oats
Are overnight oats gluten free?
Yes, so long as you choose gluten free oats for your recipe and don’t use any
other gluten containing ingredients, your overnight oats will be gluten free.
Which oats work best?
Rolled oats, which may be labeled as old fashioned oats or old fashioned rolled
oats, are the best for the making overnight oats. They hold up well to soaking
without getting too mushy.
You can try using steel cut oats to make overnight oats, but be warned that
you’ll need to use more liquid and allow for longer soaking times. Even then,
your results may not be as soft as what you’d get with rolled oats.
been processed to allow for faster cooking. This means that they’ll also more
readily absorb liquids.
When it comes to making overnight oats, quick oats aren’t a great choice because
they’ll become mushy after soaking overnight. You can try to combat this by
using less liquid, but the results may still not be what you’d hoped.
What yogurt works best?
I like to use plain yogurt — it offers just the right amount of creaminess and
tang. Just be sure to use something with the same amount of moisture as regular,
not Greek-style, yogurt or your oats won’t have enough liquid to soak.
Should I use fresh or frozen fruit?
You can use either fresh fruit or frozen fruit in your overnight gluten free
oatmeal recipes. If you’re worried about using frozen, don’t worry: They’ll have
enough time to defrost in the fridge.
If you prefer warm oatmeal, you can still make overnight oats. You’ll just want
to warm them up before eating.
If they aren’t already in one, transfer your oats to a microwave-safe bowl or
other container, then microwave for 20-25 seconds, and stir before eating.
I like to store my overnight oats in glass containers, typically mason jars. But
you’re free to use whatever you have on hand, whether it be a bowl, a mug, or
even Tupperware storage. Use something that comes with a lid; otherwise, use
plastic wrap to seal the container’s opening, so the oats don’t absorb fridge
Unfortunately, they’re really not freezer friendly. The consistency will change
too much, so they won’t be very palatable once they’ve defrosted.