How to Make Gluten-Free Overnight Oats

By
Stephanie Kirkos
Stephanie Kirkos
Stephanie Kirkos
Stephanie Kirkos is a food writer and photographer who develops gluten-free recipes.
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Updated on 12/21/22
Gluten-Free Overnight Oats

The Spruce / Nyssa Tanner

Prep: 10 mins
Cook: 0 mins
Chill Time: 8 hrs
Total: 8 hrs 10 mins
Serving: 1 serving
Nutrition Facts (per serving)
500 Calories
21g Fat
68g Carbs
17g Protein
Show Full Nutrition Label Hide Full Nutrition Label
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Nutrition Facts
Servings: 1
Amount per serving
Calories 500
% Daily Value*
Total Fat 21g 27%
Saturated Fat 3g 17%
Cholesterol 6mg 2%
Sodium 109mg 5%
Total Carbohydrate 68g 25%
Dietary Fiber 11g 41%
Total Sugars 30g
Protein 17g
Vitamin C 24mg 121%
Calcium 250mg 19%
Iron 4mg 19%
Potassium 715mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Overnight oats are one of our favorite quick, easy, and healthy breakfasts, especially for busy mornings when the time to prepare a nutritious breakfast is lacking.

As the name implies, this breakfast takes "overnight" to come together. The night before, combine certified gluten-free old-fashioned rolled oats with your favorite dairy or non-dairy product, i.e. milk, almond milk, cashew milk, soy milk, Greek yogurt, etc., as well as a hint of natural sweetener such a maple syrup, agave nectar, or honey.

When the oats chill overnight, they soften as they absorb the milk/yogurt and sweetener. The mixture will thicken into a hearty and healthy start to the day by the time you wake up in the morning. 

Ingredients

  • 1/2 cup gluten-free rolled oats

  • 1/2 cup milk, plus more to taste

  • 1 tablespoon honey

  • 1/3 cup fruit, or to taste

  • 1 to 2 tablespoons nuts

  • 1 to 2 tablespoons flax seeds

Steps to Make It

  1. Gather the ingredients.

    Gluten-Free Overnight Oats ingredients

    The Spruce / Nyssa Tanner

  2. Combine the gluten-free rolled oats, milk and honey in a small bowl. Cover and chill overnight. 

    Combine the gluten-free rolled oats, milk and honey in a small bowl

    The Spruce / Nyssa Tanner

  3. Stir the overnight oat mixture in the morning. Add additional milk if a thinner consistency is desired. 

    more milk added to the overnight oats in the bowl

    The Spruce / Nyssa Tanner

  4. Garnish overnight oats with a choice of toppings, i.e. fruit, berries, seeds, nuts, and/or additional sweetener.

    fruits and nuts added to the overnight oats in the bowl

    The Spruce / Nyssa Tanner

  5. Enjoy right away, or pack garnished breakfast in a to-go container to enjoy later in the morning.

    Gluten-Free Overnight Oats in a jar

    The Spruce / Nyssa Tanner

Variations

Recipe Variations

The recipe is a simple blueprint for preparing gluten-free overnight oats, a basic outline of simple building blocks. You add the flair and customize it to make it your own:

  • Use non-dairy milk or Greek yogurt instead of milk. Using Greek yogurt will result in a very thick breakfast; if you go the yogurt route, always add a few more tablespoons of Greek yogurt in the morning to make the mixture thinner and creamier.
  • Sweeten the oats with agave nectar or another natural sweetener instead of honey.
  • Switch from flax seeds to hemp seeds or chia seeds.
  • Add sliced strawberries, bananas, raspberries, blueberries—or all four!
  • Mix in a tablespoon of flaxseed, chia seeds, or hemp seeds. 
  • For a sweeter kick, add additional honey, maple syrup, or agave nectar to taste.
  • For more crunch, add your choice of chopped nuts, such as almonds, walnuts, or pecans.

Gluten Free

Note about gluten-free oats—Oats are often grown in the same fields as non-gluten-free grains, such as wheat, barley, and rye, and harvested, stored, and processed with the same equipment. Because of this cross-contamination issue, consuming "regular" oats when following a gluten-free diet can be risky. When shopping for oats and oatmeal, be sure to check the label to ensure they are certified gluten-free.

It is important to note that a small percentage of those following a gluten-free diet for health reasons react to oats (even if certified gluten-free) because of a protein in oats called avenin. It is recommended to consult with your doctor about introducing oats into your diet if you have gluten-related health issues.  

Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels to confirm the product is gluten-free. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.