Cinnamon Overnight Oats

Let your refrigerator do all the work to make breakfast! With this healthy Cinnamon Overnight Oats recipe, you wake up to an already made for you, delicious meal that you can relax over the morning paper with or take to-go! Just combine 4 simple ingredients in the fridge before you go to bed, or prep up to 4 days in advance, and that’s it.

Small bowl of oats, with chopped pecans and papaya.

Are overnight oats healthy?

You bet they are! Overnight oats have all the same health benefits as regular oats. The soluble fiber in oats – specifically the beta glucan – is well known for its cholesterol lowering effects (1). Another study found that oats soaked overnight retained their relative low glycemic properties (2), so you won’t have to worry about those unwanted blood sugar spikes (just don’t add a lot of sugar, honey, or maple syrup!).

The fiber in oats helps feed the good bacteria in your gut (3), and I can promise you – when they are happy, you’ll be happy! And we already know that fiber helps to keep us feeling fuller, longer, and helps keep us regular.

Is cinnamon good for your heart?

Cinnamon is a delicious addition to so many dishes, both sweet and savory, and it’s super healthy, too, so it’s a perfect addition to already-healthy-oats! Cinnamon has a high content of phenolic compounds, making it an excellent source of antioxidants (4). Some studies have suggested cinnamon may be beneficial in helping to lower cholesterol and blood pressure, but other studies have shown conflicting results (5). Consistently, though, studies have shown cinnamon is useful in reducing fasting blood glucose levels. Consistently high blood glucose is, of course, directly related to diabetes, but also indirectly related to heart health (people with type 2 diabetes are at a greater risk for heart disease, too). It seems that benefit to blood sugar starts at around 1/2 teaspoon and day, and goes up to 1 1/2 to 2 teaspoons a day (6).

There are many studies ongoing looking at the relationship of cinnamon bark extract to heart function, but here we’re interested in the actual cinnamon you get from the grocery store, and there’s not a lot of strong evidence there – yet.

How to eat overnight oats

Honestly, you can eat overnight oats just about any way you want. Outside of this overnight cinnamon oats recipe, here are some of my favorite ways to eat overnight oatmeal:

  • Topped with seasonal fresh fruit
  • Mixed with thawed or warmed frozen berries (they make their own sauce!)
  • With a handful of nuts
  • Over a scoop of Greek yogurt with a drizzle of honey
  • Blended into your morning smoothie (add a little extra liquid)
  • Mixed with other warming spices like cardamom, ginger, cloves, nutmeg, or even a little fennel.

FAQs about overnight oats

Can you freeze overnight oats?

Yes you can! To freeze, simply place in a freezer safe container or zipper bag, and freeze solid for up to 6 months. After 6 months, it won’t really be unsafe (as long as it was frozen the whole time), but the texture will start to be weird.

Just thaw the oats overnight in the fridge when you want to eat them, and you’re good to go.

Can you warm up overnight oats?

Overnight oats are just as good warm as cold! If the morning turned out chillier than you expected and you don’t want a cold breakfast, just pop the oats in the microwave for a minute or two before adding your toppings.

What’s the best jar for overnight oats?

I like to use a Mason jar in either a pint (16 oz) or half pint (8 oz) size, depending on how much I’m making. But you can use any size you want as long as all the ingredients fit. I sometimes use plastic containers too. No matter what you use, make sure the jar or container has a lid.

Need more oatmeal ideas? Try some of these:

If you try Cinnamon Overnight Oats, let me know in the comments!

Overhead picture of a bowl of oats, with chopped pecans and papaya.
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Cinnamon Overnight Oats

Let your refrigerator do all the work to make breakfast! With this healthy Cinnamon Overnight Oats recipe, you wake up to an already made for you, delicious meal that you can relax over the morning paper with or take to-go!

Course Breakfast
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Prep Time 5 minutes
Refrigeration 6 hours
Total Time 6 hours 5 minutes
Servings 1
Calories 230 kcal
Author Laura Yautz


  • ½ cup Old Fashioned Oats
  • ½ cup Unsweetened Soymilk (or milk of choice)
  • ½ tsp Ground Cinnamon
  • 2 tsp 100% Pure Maple Syrup or Honey (optional)


  1. Combine all ingredients in a jar or plastic container with a lid.
  2. Refrigerate overnight, or up to 3 days.
  3. In the morning, add any toppings you like. I recommend chopped seasonal fruit and chopped pecans.
Nutrition Facts
Cinnamon Overnight Oats
Amount Per Serving (1 recipe)
Calories 230 Calories from Fat 41
% Daily Value*
Fat 4.6g7%
Saturated Fat 0.7g4%
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Sodium 45mg2%
Potassium 336mg10%
Carbohydrates 39.3g13%
Fiber 6g25%
Sugar 10g11%
Protein 9.3g19%
Vitamin A 74.7IU1%
Vitamin C 0.42mg1%
Calcium 197mg20%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
small bowl of oatmeal with chopped pecans and papaya. Text overlay: Cinnamon Overnight Oats.

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