Overnight Oat Groats Bowl

Nourish yourself with a hot cereal bowl with this super-easy oat groats recipe. Soaking the oats overnight means your creamy porridge will be ready in just 15 minutes, pot to bowl.

Overnight Oat Groats Porridge with Redcurrants


Nutrition per serving
Net Carbs45.2 g16.4%
of which Sugars14.1 g15.7%
Fibers8 g28.7%
Fats13.3 g20.5%
of which Saturates1.7 g8.4%
of which Omega 31 g95.3%
Proteins11.3 g24.5%
Calcium350 mg35%
Vitamin A3 mcg0.4%
Vitamin C35 mg46.3%
Iron4.2 mg28.2%
Potassium506 mg14.4%
Sodium87 mg3.8%
Cholesterol0 mg0%
Kcal346 17.3%
Macro split
  • net carbs 58%
  • sugars 18%
  • fats 17%
  • saturates 2%
  • proteins 14%
  • fibers 10%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
346 per serving

Are you ready to take your morning oatmeal bowl to the next level? This overnight porridge packs all the benefits of minimally processed oat groats to give you a truly nutritious breakfast.

Preparing oats groats is incredibly simple: all you have to do is soak them in hot water the night before and then cook them for 15 minutes the next day. We simmered them with plant-based almond milk for extra creaminess and a handful of redcurrants for a pinkish finish.

Top this wholesome porridge with a dollop of soy yogurt, a sprinkle of walnuts and pumpkin seeds for extra proteins and fibres. And to satisfy your sweet tooth, drizzle all with maple syrup and get ready to dig in! You'll love the chewiness of cooked groats and the bittersweet taste of redcurrants.

Along with steel-cut oats, oat groats are the least processed form of oats and thus the healthiest. They contain all the parts of the whole grain, namely the intact germ, endosperm, and bran — only the inedible hulls are removed[1]. Your body will have to work harder to break them down and absorb their nutrients, meaning they have a lower glycemic index than instant oats.

While cooking raw oat groats can take up to 30 minutes, we found that pre-soaking them in boiling water overnight almost halved the cooking time. This is great news for those on a busy morning schedule!

A comforting bowl of this porridge makes a well-balanced breakfast in just 300 calories, and it covers over 30% RDI of fibres, 25% RDI of proteins, and 12% RDI of carbs. Enjoy!

For more overnight recipe ideas, check out these matcha overnight oats, overnight buckwheat porridge, and overnight quinoa pudding. All super healthy!


Measuring System
Oat Groats80 g
Almond Milk200 mL
Redcurrants (or Raspberries)120 g
Walnuts20 g
Yogurt (Soy or Coconut)160 g
Pumpkin Seeds1 tbsp
Maple Syrup2 tsp

Step 1

The night before, rinse the oat groats under cold water and add them to a deep bowl.

Then, pour enough boiling water to cover the groats by at least two fingers and let them soak at room temperature overnight.

oats groats soaked overnight

Step 2

The following morning, drain the soaking water and add the softened groats to a pot.

Pour in the almond milk, bring it to boil, and simmer the oats over medium heat for 10 minutes, stirring occasionally.

oat groats porridge with almond milk

Step 3

Now, tip in the redcurrants, stir well and cook the groats for 5 more minutes.

At this point, taste the oat; the grains should feel cooked through but still a bit chewy.

oat groats porridge with red currant berries

Step 4

Finally, divide the porridge among serving bowls and top it with walnuts, yogurt, pumpkin seeds, and maple syrup.

Give all a good stir and enjoy.

overnight oats groats hot cereal bowl with red currants


  • You can sprinkle the cooked groats with some bee pollen for a boost of vitamins.

  • You can swap pumpkin seeds with chia seeds or flaxseeds for extra omega-3.