Which Type of Oats Are Used for Overnight Oats?

December 19, 2025 •

4 min read

Over 70% of people who try overnight oats say they prefer them over traditional oatmeal for convenience. Knowing which type of oats are used for overnight oats is the first step toward a perfect make-ahead breakfast. The right oat variety ensures a creamy, not mushy, texture that holds up beautifully in the refrigerator.

Quick Summary

Rolled oats, also called old-fashioned oats, are the ideal choice for overnight oats due to their ability to absorb liquid and maintain a pleasant, chewy texture. Quick oats are an alternative for a softer result, while steel-cut oats offer a hearty, chewy consistency after a longer soak.

Key Points

Rolled oats are the best: Old-fashioned rolled oats are the top choice for overnight oats because they produce a creamy texture with a satisfying chewiness.
Quick oats are softer: For a smoother, almost pudding-like consistency, quick-cooking oats can be used, but they can become mushy if soaked for too long.
Steel-cut oats are heartier: If you prefer a dense, very chewy breakfast, steel-cut oats are a great option, though they take longer to soften and absorb liquid.
Choose based on texture: Your ideal oat type depends on whether you prefer a creamy and chewy (rolled), a soft and smooth (quick), or a dense and hearty (steel-cut) texture.
Soaking time varies: Rolled oats typically require 6-8 hours, quick oats can be ready in 2-4 hours, and steel-cut oats need at least 10 hours for a softer result.
Nutrient absorption: Soaking oats overnight helps reduce phytic acid, which can improve your body's ability to absorb the nutrients from the oats.
Flavor profile: Rolled oats have a mild flavor, while steel-cut oats offer a distinctively nutty taste.

The Gold Standard: Rolled Oats

When it comes to preparing overnight oats, old-fashioned rolled oats are the undisputed champion. These oats are made by steaming and rolling oat groats into flat flakes, which gives them a mild flavor and the perfect density for soaking. This process allows them to absorb a significant amount of liquid without completely disintegrating, resulting in a creamy yet satisfyingly chewy texture. For most overnight oats recipes, rolled oats create the most desirable result, a consistency that is creamy, substantial, and far from the watery or gummy outcomes that can occur with other oat varieties. They require about 6 to 8 hours to fully hydrate, making them ideal for a simple, overnight soak.

Why Rolled Oats are the Best Choice

Creamy Texture: Rolled oats soften beautifully, creating a silky, pudding-like consistency that is creamy but not mushy.
Perfectly Chewy: The flattened flakes retain a slight chew, providing a pleasant textural contrast that makes the breakfast more satisfying.
Nutrient Retention: Soaking rolled oats helps reduce phytic acid, potentially improving nutrient absorption compared to cooking.
Versatility: Their neutral flavor and sturdy structure make them the perfect base for a wide variety of mix-ins, from fruits and nuts to seeds and spices.

A Softer Alternative: Quick Oats

For those who prefer a smoother, softer porridge, quick-cooking oats are a viable option for overnight oats. These are rolled oats that have been processed for longer, resulting in thinner, more finely cut flakes. Because of their smaller size and finer texture, quick oats absorb liquid much faster. While this means they can be ready in as little as two hours, they are more susceptible to becoming mushy if left to soak for a full night. This can be a pro or a con depending on your desired consistency. If you want a perfectly smooth, almost pudding-like texture, quick oats can deliver. Just be mindful of the soaking time to avoid a watery or unappealing result.

The Hearty and Chewy Option: Steel-Cut Oats

Steel-cut oats, also known as Irish oats, are the least processed of the three main types. They are oat groats that have been chopped into small pieces rather than rolled flat. This minimal processing gives them a much denser, heartier texture and a slightly nutty flavor that stands up well to soaking. While they can be used for overnight oats, they will remain quite firm and chewy even after a full night of soaking. Some recipes suggest a pre-cooking or parboiling step to soften them, or a liquid-to-oats ratio adjustment to accommodate their density. For those who enjoy a substantial, dense, and very chewy breakfast, steel-cut overnight oats are a great choice. They retain their shape and provide a satisfying bite that holds up for several days, making them excellent for meal prep.

Oat Comparison for Overnight Oats


Feature	Rolled Oats (Old-Fashioned)	Quick Oats	Steel-Cut Oats
Best For	Creamy texture with a pleasing chewiness	Smooth, pudding-like, and very soft consistency	Dense, hearty, and very chewy texture
Soaking Time	6-8 hours, or overnight	2-4 hours; can become mushy if over-soaked	At least 10-12 hours for a firm chew
Texture	Soft, creamy, and distinct flakes	Very soft, almost pasty when over-soaked	Hearty, dense, and exceptionally chewy
Flavor	Mild and neutral, versatile for toppings	Mild, but finer processing can affect taste slightly	Nutty, slightly earthy flavor
Key Benefit	Balanced texture and consistency	Fastest preparation time	Most fiber and lowest glycemic index

How to Choose the Right Oat for You

Your final decision on which type of oats to use will come down to personal preference. If you are new to overnight oats, rolled oats are the safest and most reliable starting point. Their balanced texture is the classic result most people expect. If you know you prefer a smoother, softer oatmeal, quick oats are the way to go, but be careful not to let them soak for too long. If you're a fan of heartier, chewier grains and appreciate a nutty flavor, steel-cut oats offer a completely different, but equally delicious, overnight oats experience. Consider prepping a small batch of each to compare the textures and find your favorite. No matter which you choose, the convenience of a ready-to-eat, nutritious breakfast is a guaranteed win.

Conclusion

Ultimately, while all types of oats can technically be used, rolled oats are the best choice for overnight oats for a classic, creamy, and chewy texture. Quick oats work for a softer, quicker version, while steel-cut oats provide a denser, chewier bite that takes longer to soften. Your preferred texture and the time you have will be the deciding factors. With this knowledge, you can confidently prepare a delicious and healthy overnight oat breakfast tailored to your taste.

Which type of oats are used for overnight oats?

Frequently Asked Questions

It is not recommended to use instant oats for overnight oats. They are processed to be very fine and thin, which causes them to dissolve into a pasty, unappetizing consistency when soaked overnight.

Using quick oats for overnight oats will result in a much softer, smoother, and more porridge-like texture. If left to soak for the full 8 hours like rolled oats, they can become unpleasantly mushy.

While oats need some time to absorb liquid and soften, you can eat a version of overnight oats after only a couple of hours if you use quick oats. For the classic texture, however, an overnight soak is best.

Overnight oats can typically be stored in an airtight container in the refrigerator for up to 3 to 4 days, with the texture remaining best within the first couple of days.

Both rolled and steel-cut oats are highly nutritious, but steel-cut oats have a slight nutritional edge as they are less processed, offering slightly more fiber and a lower glycemic index. The health benefits of soaking are similar for both.

Yes, overnight oats can be warmed up in the morning if you prefer a hot breakfast. Simply heat them on the stovetop or in the microwave, adding a splash of liquid if needed to achieve your desired consistency.

No, yogurt is not a mandatory ingredient. While it does add to the creamy texture and protein content, you can make overnight oats with just milk or a milk alternative. Chia seeds are often added to help thicken yogurt-free recipes.