How to Choose the Best Oats for Overnight Oats

Overnight oats are a simple, nutritious, and delicious way to start your morning, but choosing the right oats can make all the difference. While all oats come from the same grain, the processing method significantly impacts their texture, absorption, and overall experience when soaked overnight. Whether you prefer a creamy consistency, a chewy bite, or a heartier texture, the type of oats you select will affect the final result.

Why eat oats?

“Oats are a super nutrient-dense food that can support digestion, heart health and even weight management,” registered dietitian Miranda Galati told USA Today. “They contain a unique beta-glucan fiber that’s particularly powerful for lowering cholesterol and improving blood sugar.”

Oats are an excellent source of soluble fiber, particularly beta-glucan. According to the Mayo Clinic, consuming oats regularly can support a healthier cardiovascular system by reducing LDL (bad) cholesterol while maintaining HDL (good) cholesterol levels. Additionally, the fiber content in oats aids digestion and promotes a feeling of fullness, making them a great option for weight management.

Amy Lanza

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Oats also have powerful antioxidant properties, including a unique group of compounds called avenanthramides, which help reduce inflammation and improve blood flow. Research from the National Library of Medicine suggests that these antioxidants can support immune function and help regulate blood pressure. By incorporating oats into your daily diet, you can take advantage of their long-term benefits for overall health and well-being.

“The carbohydrates in oats pair best with a source of protein, fat, and even some extra fiber for a better blood sugar response,” Galati says. She recommends cooking your oats in protein-rich milk like soy, and serving with berries and a spoonful of nut butter. 

The best oats for overnight oats, ranked by texture and nutrition

Not all oats are created equal when it comes to overnight soaking. Here’s a breakdown of the best options.

Nature’s Path

1The gold standard: rolled oats (old-fashioned oats)

Rolled oats, also known as old-fashioned oats, are the most commonly recommended option for overnight oats. These oats are steamed, rolled flat, and slightly toasted to create a texture that becomes creamy yet maintains a slight chew after soaking. According to the Whole Grains Council, “Oats are among the healthiest grains on earth, a gluten-free whole grain packed with important vitamins, minerals, fiber, and antioxidants.”
Best for: Creamy texture with a little bite
Soaking time: Six to eight hours
Nutritional profile: High in fiber (4 grams per serving), protein (5 grams per serving), and beta-glucans, which help reduce cholesterol

2Best for a hearty, chewy texture: steel-cut oats

Steel-cut oats, also known as Irish oats, are the least processed form of oat groats, giving them a dense, chewy texture that holds up well to extended soaking. While they take longer to absorb liquid, they create a satisfying, hearty breakfast with a slightly nutty flavor.
Best for: A dense, chewy consistency
Soaking time: At least 10 hours or overnight, may need additional stirring before eating
Nutritional profile: Higher in fiber than rolled oats due to minimal processing

3Best for a smooth, pudding-like texture: quick oats

Quick oats, which are rolled oats that have been steamed longer and pressed thinner, are a good option if you prefer a very soft, porridge-like consistency. However, they can become too mushy if left to soak for too long.
Best for: A soft, pudding-like texture
Soaking time: Four to six hours
Nutritional profile: Similar to rolled oats but may have a slightly higher glycemic index due to finer processing

4Not recommended for overnight oats: instant oats

Instant oats are pre-cooked, dried, and ground even finer than quick oats, making them the least ideal choice for overnight soaking. They tend to dissolve into a pasty consistency rather than maintaining a pleasant texture.
Best for: Quick oatmeal bowls, not overnight oats
Soaking time: Less than four hours, but prone to becoming overly mushy
Nutritional profile: Similar to quick oats but slightly lower in fiber due to processing

The best brands for overnight oats

Quality oats are essential for making a delicious bowl of overnight oats. These brands are some of our favorites to use.

Bob’s Red Mill | Facebook

1Bob’s Red Mill Organic Rolled Oats

This brand is a favorite among oat lovers due to its high-quality, minimally processed whole grain oats. The texture remains creamy but firm after soaking overnight.
Find it here

McCann’s Irish Oatmeal | Facebook

2McCann’s Steel-Cut Irish Oatmeal

For those who prefer steel-cut oats, McCann’s offers a premium option with a nutty, hearty bite that holds up well even after soaking.
Find it here

Quaker Oats

3Quaker Old-Fashioned Oats

A budget-friendly, widely available choice that delivers classic rolled oat texture for overnight oats.
Find it here

Nature’s Path

4Nature’s Path Organic Quick Oats

If you prefer a faster soaking time, these quick oats are a great option that still provides a smooth, creamy result.
Find it here

How to make the best overnight oats

Now that you know which oats to choose, here’s how to make the perfect overnight oats.

What you need:

½ cup rolled oats (or preferred type)
½ cup dairy-free milk of choice
½ cup yogurt 
1 tablespoon chia seeds 
1 teaspoon maple syrup (optional)
½ teaspoon cinnamon (optional)
Fresh fruit or nuts for topping

What you do:

1. Combine all ingredients in a jar or container.
2. Stir well, cover, and refrigerate overnight or for six hours.
3. To serve, stir and add toppings.