Overnight Oats – Maple Walnut

Oatmeal in jars with berries

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Overnight Oats are a healthy, delicious and easy way to have breakfast already made and waiting for you in the fridge.


Jars of overnight oats

What are Overnight Oats?

Overnight oats are simply a different way to prepare oatmeal. Instead of cooking the oats in boiling water, you soak them overnight in a liquid such as water or milk. In the morning, your oatmeal is ready to eat. Packed into jars, this is also a very transportable breakfast for grab & go mornings.

Overnight oats with blueberries and raspberries

How It Works

When the oats soak for hours in liquid, they soften and break down, taking on a delicious creamy texture, which makes for a healthy and delicious breakfast. All without the need for cooking, or hot water.

Jars of oatmeal and a bowl of berries

Which Type of Oats to Use 

Oats are available in different stages of processing. Oat groats are the whole form. They require a very long cooking (or soaking) time, so the best oats to use for overnight oatmeal are steel cut oats, or rolled oats (also called old fashioned oats). Steel-cut oats, because they are less processed, will have a chewier texture, while rolled oats will be creamier.

Which of the two types of oats to use is up to your preference. However, It’s important not to use instant oats (the ones that you buy in little packets). Instant oats contain high amounts of sugar and other ingredients, and they are highly processed. This means so they won’t stand up well to a long soak.

Get the complete low down on Oats 101 here: Types of Oats

Raspberries and blueberries in a jar on a table

How Much, and What Kind of Milk to Use 

While I am using cashew milk here, you can use dairy milk, or any other nut milk, including almond. Other great milk choices are coconut milk, rice, soy, or oat milk. The important thing is to try for a 2 to 1 ratio of milk to oats for the right consistency.

4 jars of overnight oats, 3 with lids and one topped with berries

Add-ins and Toppings

This Maple Walnut recipe is delicious, but there is no limit to what you can add to your overnight oats.

Some Add-in and Topping Ideas:

  • Seeds – flax, chia, pumpkin, sunflower
  • Dried Fruit – raisins, cranberries, dates, mangos, apricots
  • Fresh or Frozen Fruit – apples, pears, cherries, peaches, pineapple, mango, banana, etc
  • Berries – blueberries, strawberries, raspberries, blackberries
  • Nuts – walnuts, peanuts, pecans, almonds, macadamia
  • Sweeteners: maple syrup, honey, brown sugar, molasses
  • Spices: turmeric, cinnamon, cardamom, ginger, cloves
  • Other – nut butters, preserves, coconutA close up of a jar of oatmeal topped with fruit

Why Oats are Good For You

Oats are an extremely nutritious whole grain. First, because they are rich in soluble fibre, which helps to lower cholesterol and blood sugar levels, as well as promote a feeling of fullness. Secondly, oats are high in many vitamins and minerals, including B vitamins, iron, manganese, copper, magnesium, selenium, and phosphorus, all of which are important to overall health. Finally, oats are higher in protein than most other grains.

Of course, just how healthy your overnight oats are, depends on your add-ins and toppings. Too much sugar, jam, chocolate chips, cookie crumbs, etc, will turn your healthy breakfast into a dessert.

A close up of two jars of oatmeal

Are Oats Gluten-Free?

Although oats are naturally gluten-free, they are often processed in facilities where other grains, such as wheat and barley, are also processed. This can cause cross-contamination, so if you are celiac or are gluten intolerant or sensitive, it’s important to look for oats that are certified gluten-free.

A close up of two jars of overnight oats with berries

Can Overnight Oats be Heated?

Although they are delicious if you eat them cold from the fridge, yes, you can heat your oatmeal, if you prefer it warm. Just pop your jar into the microwave for a minute or two.

Do you love overnight breakfasts? Then you may want to try Chocolate Chia Pudding or even another kind of overnight oats, Slow Cooker Steel Cut Oats.

A bowl of fruit on a table, with Oatmeal


Oatmeal in jars with berries

Overnight Oats - Maple Walnut

Maple Walnut Overnight Oats make a delicious, healthy, and hearty breakfast, perfect for busy mornings.
5 from 16 votes
Prep Time 10 mins
Fridge time 8 hrs
Total Time 8 hrs 10 mins
Course Breakfast
Cuisine American, Canadian
Servings 4
Calories 251 kcal


  • 1/2 pint jars & lids


  • 1 1/4 cup rolled oats
  • 2 cups cashew milk or milk of your choice
  • 2 tbsp chia seed
  • 2 tbsp maple syrup
  • 1/2 cup walnuts chopped
  • 1/4 tsp salt
  • 1/2 cup berries


  • In a bowl, combine all ingredients except the berries
  • Divide the mixture between 4 half-pint jars, or similar sized containers with lids
  • Put containers in the fridge overnight
  • In the morning, give the jar a stir
  • Enjoy cold, topped with berries and extra maple syrup if desired, or heat in microwave 1-2 minutes before adding toppings


I used certified gluten-free oats in this recipe to make it gluten-free.
Overnight oats can be stored in the fridge for up to 5 days. However, they will have the best taste and texture if used within  2-3 days.
This recipe makes four servings which lasted 2 mornings for 2 people.


Serving: 1gCalories: 251kcalCarbohydrates: 28gProtein: 6gFat: 14gSaturated Fat: 1gSodium: 229mgPotassium: 195mgFiber: 6gSugar: 8gVitamin C: 1mgCalcium: 74mgIron: 2mg
Keyword gluten free, healthy, make ahead breakfast, whole grain
Tried this recipe? What changes did you make?Let us know how it was!




30 thoughts on “Overnight Oats – Maple Walnut

  1. I can’t believe I haven’t made overnight oats yet! These sound so delicious – maple walnut was my fave ice cream as a kid, so this will be like eating ice cream for breakfast (grown up versions, of course!_

  2. I really like the idea of cashew milk! I’m taking a break from oats but I miss it and will try this I think!

  3. I am excited about your Overnight Oats recipe, Colleen. We have fresh walnuts from our daughter’s tree so I am definitely going to use those to make your recipe. Overnight oats are such a great time saver. The little mason jars all decorated up with fresh berries look amazing and delicious – thanks for sharing.

  4. Walnuts seem to really divide people. I’ve heard of a lot of folks who really can’t stand them, but I’ve always liked them – and I think they’re extra-special with that maple syrup touch. Something about those two flavours just goes together so well. Trees helping each other out, I guess. This is a great and easy little breakfast recipe – uncomplicated, but interesting and tasty. The fresh fruit really makes it pop too. Cheers!

    1. You’re right Sean, some people don’t like the slight bitterness of walnuts. Like you, I love them, and they are so perfect paired with something sweet like maple syrup. Thanks for stopping by!

  5. We love overnight oats in our home! And especially love how easy they are to whip up! This one looks delish, especially with the walnuts for extra oomph and maple for a little sweetness 🙂

  6. I love the addition of maple syrup in these overnight oats and it’s definitely wonderful and delicious way to start the day!

  7. I love the simplicity of these oats! And especially love the use of cashew milk. Such a great, easy option for breakfast!

  8. My daughter is really loving oatmeal right now so I think I need to make this for her! It would help the mornings move along faster!

  9. I was so skeptical about the overnight oats craze, but now I do t know how I lived without them. I need to remind my kids that this would be perfect to take for school lunches, too! So transportable.

  10. This recipe for overnight oats is so delicious! Love the flavor combo of maple and walnut, and also I think cashew milk is my favorite milk for overnight oats now!

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