Delicious Overnight Steel Cut Oats Recipes

by John Griffith

Overnight oats have been gaining a lot of popularity in recent years. This is mainly because they are great for meal prep, easy to make, super customizable, and they are delicious. Another great thing about them is that they can help in your weight loss journey. But even if you’re not trying to shed some pounds, overnight oats are still an amazing healthy breakfast choice. There are plenty of different versions of oats you can find on the market to match to your preferences. Rolled, gluten-free, wholewheat, steel cut and more. Choose whatever feels best for you! Today we will be taking a look at the benefits of steel cut oats and how to make them into a filling, healthy, nutritious breakfast or snack. We hope you enjoy these healthy overnight steel cut oats recipes!

Delicious and nutritious overnight oats

can you use steel cut oats for overnight oats three bowls of oatmeal


Which is Better – Rolled Oats or Steel Cut Oats?

You can find a huge variety of oats to pick from when going grocery shopping which can be a bit overwhelming. This cereal grain is a fiber rich carb which is low in fat and higher in protein, minerals, and vitamins.

Health Benefits

Oats are versatile enough to be able to fit in most people’s diet. But other their delicious nature, they also come with many added health benefits.

Beta-Glucan Fiber

Oats, much like chia and other things, are rich in fiber, which is essential for the proper functioning of our digestive systems and overall health. Consuming just 3 grams of this type of fiber is aid to help lower the risk of heart disease and lowers blood cholesterol.

All these foods contain high amounts of fiber

how long do overnight oats last high fiber


Another good thing oats are a great source of is various antioxidants called phenols. The great thing about this is that they not only reduce inflammation but also may help improve overall cell functioning in the body. This means slowing down the aging process.

Weight Management

Oats can help play a significant role when it comes to weight management, both maintaining and losing. Short and long term intake shows a reduction of weight in people and also in those suffering with type 2 diabetes.

Overnight steel cut oats are a great for weight management

overnight oats with steel cut oats jar of oatmeal



While oats in general have generally the same benefits there are some differences you may want to take into consideration when deciding what to buy and use for your overnight oats.

Rolled Oats

Rolled oats have nearly all the nutritional benefits that steel cut ones have. A bonus for these types of oats is that since they have gone through processing, they are much easier to digest. However, that does mean they keep you fuller for less time. They also tend to have a higher GI (glycemic index) score which means they aren’t as suitable for diabetics and people with high blood sugar. A great thing about rolled oats is that since the manufacturing process has broken them done beforehand they allow in more liquid and cook way faster than steel cut ones. Rolled oats may be a better choice when cooking baked goods.

Rolled oats get their name from the method that’s used to create them

healthy steel cut oats recipe rolled oats

Steel Cut Oats

Steel cut oats can help satisfy hunger for longer which makes them ideal for weight management. However, they have as little processing as possible which can make them take longer to digest than rolled oats. Steel cut oats also have a lower GI (glycemic index) score than other types of oats which makes them great for people watching their blood sugar and diabetics. Keep in mind they also may take longer to cook because of their hard exterior. When it comes to texture steel cut oats tend to have a firmer and chewier consistency, even if they are fully cooked.

Steel cut oats go through minimal manufacture processing

how to make steel cut oats uncooked steel cut oats


Bottom Line

So, while they may differ in size, shape, feel, cook time and digestion rate, the nutritional value is quite similar. So, choose depending on your tastes and needs. If you want to feel fuller try steel cut oats, if you want to spend less time cooking oats try rolled.

Oats are super versatile 

recipes using steel cut oat different bowls

Do Overnight Oats Help Gain Weight?

We mentioned a lot that oats can help with weight loss, but what about weight gain. Of course, just like with pretty much anything it all depends on how you make it, the portion size and the choices of toppings. For example, if you wish to gain weight use a full fat cream milk or yogurt for your oats than a plant based milk. You can add in protein powder or even egg whites. You can add more nuts, sugar, fruits, and other topping for added calories. If you are trying to lose weight, skip out on overly topping your oatmeal. Use skim or an alternative type of milk. It all really depends on what your goal is. Just be mindful how you make them.

You can lose and gain weight with oats, it all depends on how you make them 

how long can overnight oats last in the fridge work out

How Long Do Overnight Oats Need To Sit?

Okay, so you’ve decided to try making some overnight oats, but aren’t sure how long to let them sit to achieve that nice soft goodness? It’s best to leave your oats to cold steep overnight, so they can achieve that optimal texture. This is where their name comes from. Let them sit for a minimum of six hours but no longer than 24. Keep in mind that steel cut oats will need more time than the others as they absorb liquid slower. If you prefer them harder, then you can take them out earlier.

Overnight oats, should preferably sit overnight, hence their name

can you make overnight oats with water overnight oats

How Long Can Overnight Oats Last In The Fridge?

If you want to do some meal prep but aren’t entirely sure if your overnight oats will be good to go for the rest of the week, we’ve got you. As long as you store your overnight oats in the refrigerator they can keep up to five days. So, don’t worry. Also, the longer they stay, the softer they become. That means that if you’re using steel cut ones, they will become progressively softer the more they stay.

Oats can keep up to 5 days when refrigerated

best oats for overnight oats smeg fridge in kitchen

Can You Make Overnight Oats With Water?

Of course, you can! If you don’t like the taste or can’t tolerate  milk or it’s alternatives, try making them with water. They can taste just as delicious and achieve the same results. There are many dairy free breakfasts that can taste just as good. The most important thing when it comes to overnight oats is for them to soak, but in what, is up to you. Also, if you want more flavor you can also use coconut water or something along those lines.

You can use milk, yogurt, or water

how long do overnight oats need to sit woman sitting with a glass of water

Healthy Steel Cut Oats Recipe

Okay, so now we know all the basics of this cereal grain, let’s check out some healthy, filling, yummy, overnight steel cut oats recipes! Keep in mind all of these are customizable, so tailor them to your taste. There are two main methods when it comes to preparing steel cut oats – boiling and soaking.

There are two main methods of preparing steel cut oats 

overnight oatmeal recipe mulberry oats

No Cook Steal Cut Oats

These are super healthy and easy to make, and you won’t need to spend any time boiling them. This recipe will make 4 servings of overnight oats.


  • 1 3/4 cups Milk (Of your choice)
  • 1 Cup Uncooked Steel Cut Oats
  • Salt
  • 1 1/2 tbsp Nut Butter (Of your choice)
  • 1 1/2 tbsp honey (Or Maple Syrup)


  1. In a bowl, mix together the milk, honey, nut butter, and protein powder if using.
  2. Stir in the oats, salt and any other additions you want to make (seeds, spices, zest). Keep fresh fruit and nuts for when the oats are ready to eat. This way they stay crisp.
  3. Over the bowl tightly or transfer into four jars, and refrigerate overnight.
  4. When they are ready to serve, top them with whatever you wish.

Put the oats in jars for easy meal prep

steel cut oats recipe overnight oats in jars

Quick Cooked Steel Cut Oats

If you find cooking steel cut oats gives them a better texture and consistency, then try this idea. Keep in mind this recipe makes 4 servings.


  • 2 cups Water
  • 1 cup Steel Cut Oats
  • 1/4 tsp Salt
  • 1/2 cup Water or Milk


  1. Bring the water to a boil in a medium saucepan. Make sure it has a lid.
  2. Stir in the oats and salt. Turn down the heat and allow the oats to simmer for at least one minute.
  3. Put the lid on.
  4. Remove from heat and let them sit like that overnight. You can leave it on the countertop, as well as in the fridge.
  5. In the morning, put it back on the stove over medium heat. Stir it with a wooden spoon to prevent sticking.
  6. As it starts to cook the water will start evaporating, and it will start to have a thicker consistency.
  7. While stirring, add in the milk or water of your choice.
  8. Cook until it has reached the texture and consistency you prefer. Add more milk if you want it less thick.
  9. Potion your oatmeal into jars or bowl and put them in the fridge.
  10. When you are ready to eat them, serve with your favorite toppings.

Yummy oats with varies of toppings 

how long can overnight oats last in the fridge two bowls og oattmeal

Additional Ideas

As we mentioned, overnight oats are super customizable, so we’ve created a small list of ideas you can add both to the oats themselves while soaking and cooking or as toppings. Get creative! Oats can be both a sweet and a savory breakfast, so make it your own.

Optional Additions and Toppings:

  • Protein Powder
  • Chia Seeds
  • Flaxseeds
  • Hemp Seeds
  • Cinnamon
  • Citrus Zest
  • Dried Fruit
  • Fresh or Frozen Fruit
  • Nuts
  • Nut Butter
  • Jam
  • Eggs
  • Pumpkin Purée
  • Bananas
  • Honey
  • Maple Syrup
  • Dates
  • Baked Greens
  • Nori

This list can go on and on and on, because that’s the great thing about oats. Their versatility. You can make oat cookies, pancakes, oatmeal, cupcakes, anything really. Create your own perfect combinations.

Different versions of overnight steel cut oats toppings

quick steel cut oats different oatmeal topping

We hope you enjoyed these super easy ideas and recipes for overnight steel cut oats. Now you can have an amazing, healthy, customizable breakfast tailored exactly to you and your preferences! You also know the main differences, so you can make the best decision for you next time you go grocery shopping.

Create your own perfect recipe

do you heat up overnight oats overnight oats

John Griffith

John Griffith is a young, passionate journalist. Writing has been John’s hobby ever since he was a boy. He has worked in some of the UK’s most successful news portals over the course of his professional career but found his forever home at Archzine.