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!
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Before we get down to brass tacks with this recipe for overnight oats (which is really more a concept than a recipe, to be honest), let's get one thing out of the way: If you're asking yourself, “is oatmeal gluten free?”, the answer is … it depends.
You may be asking yourself, is oatmeal gluten free? If you're using certified gluten free oats, at least in the U.S., yes, they're gluten free. Oats are not a gluten-containing grain, although they are frequently contaminated with gluten. For more information, please see my Ultimate Guide To Going Gluten Free.
Why you'll love these gluten free overnight oats recipes
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. Overnight oats are the answer.
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.
Gluten free overnight oats ingredients
Easy overnight oats? I've got you covered! 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 use rolled oats.
- 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 choice.
My favorite variations of gf overnight oats
I find that the texture and flavor of this easy gluten free breakfast are best when 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? Just hulled 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.
Tips for making the best gluten free overnight oats
Cut down on the mess — 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 or bowls.
Refrigerate your overnight oats 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.
Give your gf overnight oats a stir before serving
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.
How to store gluten free overnight oatmeal
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 smells or dry out.
Can I freeze overnight oats?
No, overnight oats are not freezer friendly. The consistency will change too much, so they won't be very palatable once they've defrosted.
Overnight gluten free oats: substitution notes
Dairy free
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 overnight oats.
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.
Vegan options
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.
Oat-free
If you are sensitive to oats or just don't want to use them, you can try one of the possible oatmeal alternatives as a substitute for oats. A combination of quinoa flakes, buckwheat flakes and/or coconut chips would probably work quite well.
FAQs
Are oats gluten free?
Oats themselves are gluten free. However, when you're shopping for them, you have to be careful to look for certified gluten free oats.
This is because oats are often grown in the same fields as crops that do contain gluten, such as wheat and barley. The only way to absolutely avoid cross contamination is to choose oats that have been grown in dedicated fields and processed on dedicated equipment.
Are overnight oats gluten free?
Yes, so long as you choose certified gluten free oats for your recipe and don't use any other gluten containing ingredients, your overnight oats will be gluten free.
Are Quaker oats gluten free?
Quaker does have a gluten free line, but be warned, the company doesn't follow the Purity Protocol.
Instead, Quaker uses machinery to sort through its oats and remove any stray grains that may contain gluten. Is it good enough? That's a decision you'll have to make depending on your family's needs.
What are the best oats for gf overnight oatmeal?
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.
Can I use steel cut oats to make overnight oats?
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.
Can I use quick cooking oats to make overnight oats?
Quick oats have 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's the best yogurt for gf overnight oats?
You've got plenty of room to experiment when it comes to yogurt for making overnight oatmeal. Personally, 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 in these gluten free overnight oats recipes?
Honestly, 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.
How long can I store gluten free overnight oatmeal?
Overnight oats will last up to three days, but I prefer to eat mine within 24 hours — at that point, they're still chewy. The longer you leave your oats to soak, the more they'll break down (which may be fine if you like them to be very soft).
Can I heat up my overnight gluten free rolled oats?
If you're a fan of 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. Pop the oats in the microwave for 20-25 seconds, and then stir before eating.
Gluten Free Overnight Oats Recipe
Ingredients
For the basic recipe
- 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)
Optional Toppings
- Sliced bananas
- Gluten free granola
- Sliced strawberries
- Strawberry syrup
- Nuts seeds, small pieces of dried fruit, miniature chocolate chips
- Toasted coconut chips
- Nut butter
- More sugar of any kind (maple syrup, honey, granulated sugar, brown sugar, coconut sugar, sugar in the raw, etc.)
Instructions
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 3 days.
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 3 days.
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 well.
- Cover the container and place in the refrigerator for at least 4 hours and up to 3 days.
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 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 3 days.
For all varieties.
- 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.
Notes
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Hi, I’m Nicole. I create gluten free recipes that really work and taste as good as you remember. No more making separate meals when someone is GF, or buying packaged foods that aren’t good enough to justify the price. At Gluten Free on a Shoestring, “good, for gluten free” just isn’t good enough! Come visit my bio!
Christine says
Hi Nicole, I make my overnight oatmeal with a small mount of plain full fat Greek yogurt and without grinding the chia seeds, they remind me of poppy seeds, a little extra crunch. I was glad to read about grinding the chia seeds. I want to make smoothies but the texture of whole chia seeds in a smoothie would be a turn off for me. Thank you for posting.
Nicole Hunn says
Hi, Christine, leaving the chia seeds whole definitely adds some texture, but when you grind them, they do the work of thickening the mixture sort of in the background. I hope you like the newer-to-you method!
Bobbie Latimer Cloud says
Nicole, Do you have to use chia seeds or flax meal in order for this to thicken? Could you make it with just the oatmeal and milk?
Nicole Hunn says
Hi, Bobbie, You really do need the chia or flax meal, yes.
Bobbie Latimer Cloud says
Thanks Nicole!
Maggie says
Hi Nicole, this is a great idea. We like craisins and walnut in our oatmeal. Would you wait to add these soon before serving or mix them in overnight?
Nicole Hunn says
Hi, Maggie, I would definitely put in the walnuts right before eating, as walnuts are a rather soft nut to begin with and soaking them overnight would create an unpleasant consistency. I’d also put the craisins in right before serving, unless you like the idea of their becoming plump overnight. That one’s up to you!