Overnight Oats – Maple Walnut

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 Overnight Oats Work

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.

Which Type of Oats to Use For Overnight Oats

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

How Much, and What Kind of Milk to Use For Overnight Oats

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, coconut

Why Oats are Good For You

Oats are an extremely nutritious whole grain. First, because they are rich in soluble fiber, 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.

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.

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.

How to Make Maple Walnut Overnight Oats

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5 from 15 votes
Overnight Oats - Maple Walnut
Prep Time
10 mins
Fridge time
8 hrs
Total Time
8 hrs 10 mins

Maple Walnut Overnight Oats make a delicious, healthy, and hearty breakfast, perfect for busy mornings.

Course: Breakfast
Cuisine: American, Canadian
Keyword: gluten free, healthy, make ahead breakfast, whole grain
Servings: 4
Calories: 251 kcal
Author: Colleen
  1. In a bowl, combine all ingredients except the berries

  2. Divide the mixture between 4 half-pint jars, or similar sized containers with lids

  3. Put containers in the fridge overnight

  4. In the morning, give the jar a stir

  5. Enjoy cold, topped with berries and extra maple syrup if desired, or heat in microwave 1-2 minutes before adding toppings

Recipe Notes

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.

Nutrition Facts
Overnight Oats - Maple Walnut
Amount Per Serving (1 g)
Calories 251 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 229mg10%
Potassium 195mg6%
Carbohydrates 28g9%
Fiber 6g24%
Sugar 8g9%
Protein 6g12%
Vitamin C 1mg1%
Calcium 74mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.




Please Share!
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30 thoughts on “Overnight Oats – Maple Walnut

  1. 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!

  2. 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.

  3. 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!

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

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

  6. 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 🙂

  7. 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!

  8. 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.

  9. 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!

  10. 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!_

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