Quick and Easy Overnight Oats for Baby Led Weaning

My baby absolutely loves overnight oats and so do I! They’re perfect for a busy morning. If your baby is like mine, they do not like waiting more than 2 minutes for breakfast to be served!

Before we get to a quick and easy overnight oats recipe for babies, we’ll look into the ingredients needed, what nutrients your baby will get from overnight oats, what adaptations you can make to the recipe, and how to serve and store overnight oats.

What are overnight oats?

You may be thinking, what are overnight oats, anyway? And how are they different than oatmeal? 

Overnight oats are simply raw oats that are softened (usually overnight) in liquid. The oats are often served cold, straight from the fridge. The best part about overnight oats is the meal prep work is already done!

Overnight oats have a creamy texture. To get a smooth texture you can use blended or quick oats. Steel cut oats or rolled oats will provide a lumpier texture.

The add-ins and toppings are endless. You can add fruit, nuts and nut butters, seeds, chocolate, spices, extracts, syrup, coconut, etc. You can make pumpkin pie overnight oats, peanut butter chocolate, tropical, and more.

When can babies have overnight oats?

Babies can have overnight oats around 6 months of age when signs of readiness for solids emerge. However, be sure that all ingredients you add to your overnight oats are safe for your baby’s age. For example, use a fruit puree instead of chunks of fruit for babies under 9 months. 

Also make sure you’ve introduced any top allergens by themselves before mixing them with others. Serve dairy alone before mixing it with peanut butter and other foods. Check out this post on serving top allergens for more help. 

Check out Solid Starts First Foods Database for more suggestions on when to serve specific foods to babies.

Does baby cereal have to be baby’s first food?

No, whether it’s baby oatmeal or other baby cereal, it does not have to be baby’s first food. Historically, baby cereal was recommended as a first food because it was smooth, easy to make, and iron-fortified.

However, other iron-rich food can be safely served to baby’s and provide other benefits such as being high in essential fats and vitamins and providing chewing practice. Read this post on why rice cereal is not recommended for babies and other alternatives. 

Are overnight oats healthy for babies?

Yes, overnight oats are packed with health benefits for babies and the whole family! Depending what ingredients you chose, overnight oats will be full of fiber, healthy fats, protein, and plant-based iron. 

Oats are often cross-contaminated with gluten-containing grains, so babies who have celiac disease should be served certified gluten-free oats. 

Are oats a common allergen?

No, oats are not a common allergen. However, reactions to oats have been reported. Foods that are prepared using oats like baked goods, breads, and cereals may contain other top allergens like dairy, eggs, wheat, and tree nuts.

As with any new food, start with a small amount for the first few servings, watch closely for allergic reactions, and gradually increase over future servings. 

What ingredients are in overnight oats?

Another one of my favorite things about overnight oats is that there are endless varieties and ways to make it a little different each time. Here are the basic ingredients in overnight oats:

1. Oats. Blended oats, quick or instant oats will give you a smooth, finer texture which will be the best option for younger babies (under 9 months). Once your baby develops a more mature chewing and swallowing pattern you can use old-fashioned oats or steel cut oats for a lumpier texture to give them more chewing practice. 
2. Milk. I use whole cow’s milk for my toddler but you can use plant-based milk or even breast milk or infant formula. When using dairy it’s a good idea to use full-fat for babies and toddlers to provide the fat needed for brain development. You can use almond milk, oat milk, coconut milk, or really any milk you’d like! However, I do prefer full-fat dairy for babies and toddlers because of the nutrient density compared to plant-based milks and the earlier exposure to dairy as a top allergen.
3. Protein. I like to add whole milk Greek yogurt to mine and my baby’s. You can also add any nut butters you’d like such as peanut butter, almond butter, cashew butter, or sunflower seed butter. 
4. Hemp seeds, chia seeds or ground flaxseed. I usually add a tablespoon of chia seeds but you can use any combination of the small seeds mentioned in your baby’s overnight oats. 
5. Flavoring. Flavoring could be fruit made into a smooth puree, cut fruit, extracts (ie. vanilla, almond, maple), or spices like cinnamon. Use fruit purees for babies under 9 months.

How to serve overnight oats for babies by age for baby led weaning

Cooked oatmeal cereal and overnight oats are a super healthy and easy breakfast for babies! Here are recommendations on how to serve overnight oats based on your baby’s age:

6 to 9 months old:

Prepare oatmeal with water, breast milk, infant formula, or whole cow’s milk once it’s been safely introduced as a top allergen. Encourage your baby to self-feed by giving them a pre-loaded spoon of oatmeal. You can also allow your baby to use their hands to scoop the oatmeal into their mouth. Getting messy increases food acceptance and helps reduce pickiness.

You can also cook oatmeal longer to get a desired consistency that clings to spoons more easily. A thicker oatmeal can be rolled into balls. Oatmeal balls make a great finger food for younger babies.

Skip the honey and other sweeteners until at least 1 year of age. Honey poses a risk of infant botulism to babies under 1 year. For younger babies, choose pureed fruit like applesauce rather than fruit chunks. Add seeds like chia, flax, or hemps seeds for babies of any age to boost nutrition and texture. 

Yogurt, smooth nut butters, and spices and extracts are all okay for babies starting at 6 months. Be sure all top allergens are properly introduced alone first.

Add oats to pancakes, meat balls, and muffins for added nutrition and texture!

9 months old and up:

Continue to serve oatmeal and overnight oats the same as for younger babies. At this age you can start to add small, bite-sized pieces of soft fruit. Around 9 months of age babies develop the pincer grasp and are able to pick up and navigate finger foods more easily. 

Quick and Easy Overnight Oats Recipe for Baby Led Weaning

Ingredient substitutions

• Dairy-free: use your favorite non-dairy milk and either leave out the yogurt or use soy or coconut yogurt
• Use pear puree or any other pureed fruits instead of applesauce as a sweetener 
• You can use hemp seeds or ground flax seeds instead of chia seeds 
• Feel free to add your favorite spices and extracts
• Avoid added sugar in your baby’s recipe until they are about 2 years of age but for your own overnight oats you may like to add maple syrup, honey, or another sweetener.

How to store overnight oats

I like to mix up overnight oats right in an airtight container that I’ll put in the fridge to eat the next day. I often use a glass mason jar with a screw top lid. You can store them in the fridge up to 3 days. 

Remember to stir the overnight oats before serving.

Best tips for success with overnight oats

• Use instant or quick oats for a smoother texture, or grind oats in a food processor or blender first
• Use unsweetened applesauce for a natural sweetener for babies
• Swap any pureed fruit for applesauce or use bite-sized pieces of fruit for older babies 
• Make overnight oats the night prior to consuming and place in the fridge overnight while it thickens and softens
• Chia seeds can be used but will make the consistency thicker

Looking for more recommended baby-led weaning supplies? I have it all laid out for you in this baby-led weaning supply guide. Follow our baby-led weaning journey on instagram @mydietitian.friend!