All the cozy flavours of kheer in an easy, nourishing breakfast.

Kheer (ਖੀਰ), or rice pudding, is one of my favourite Punjabi treats, and these Kheer Overnight Oats are inspired by those same cozy, comforting flavours. They capture the creamy texture and warm cardamom notes of traditional kheer while offering the staying power of a balanced, nourishing breakfast.

Overnight oats are a go-to breakfast in our home — they’re quick to make, easy to prep ahead, incredibly versatile, and packed with nutritious ingredients. This version brings together that everyday convenience with the familiar comfort of a classic Punjabi dessert, making it perfect for busy mornings or an afternoon snack.

Ingredients

Here’s what you’ll need for this recipe:

Rolled Oats: Oats have been linked with several health benefits, including supporting heart health and helping with blood sugar control. In this recipe, they take the place of rice in traditional kheer, helping to recreate that creamy texture while boosting fibre and staying power.

Milk (ਦੁੱਧ): Traditionally, kheer is made with dairy milk, but any plant-based milk works well here too. Choose unsweetened, fortified varieties when possible to most closely resemble cow’s milk.

Maple Syrup: My go-to sweetener for its mild, balanced sweetness. Honey or another preferred sweetener can also be used.

Cardamom (ਇਲਾਇਚੀ): A key flavour in traditional kheer, cardamom adds warmth and depth to these overnight oats and has been linked to anti-inflammatory properties.

Pistachios & Cashews (ਪਿਸਤਾ/ਕਾਜੂ): These nuts add crunch, healthy fats, protein, and a classic kheer-inspired flavour. Other nuts like almonds also work well here.

Chia Seeds: When soaked, chia seeds thicken the oats and help to create the perfect creamy texture. They also provide a source of fibre, protein, and heart-healthy fats.

Hemp Seeds: Hemp seeds subtly boost the protein content and add additional healthy fats, vitamins, and minerals.

Optional Add-Ins: Feel free to add raisins or shredded coconut if you’d like extra sweetness or texture.

Kitchenware

You’ll also need:

• Measuring cups and spoons
• Jar or container with a lid
• Spoon
• Knife
• Cutting board

Steps

This is a quick and easy process — simply add all of the ingredients to your preferred container or jar, stir to combine well, cover with a lid, and store in the fridge for at least 4 hours (8-12 hours is optimal). Then, just grab-and-go!

If you prefer the oats warm, add in a little more milk or water and cook on the stove or in the microwave until the oats reach your desired consistency.

Tips & Notes

Temperature: Like traditional kheer, these overnight oats can be enjoyed warm or cold. If you prefer them warm, add a little extra milk or water and heat on the stove or in the microwave until they reach your desired consistency.

Protein: To increase the protein content, add a scoop of protein powder. You may need to adjust the liquid slightly to maintain the right texture.

Time: For best results, allow the oats to soak for at least 4 hours, though 8–12 hours yields the creamiest texture. This makes them perfect for prepping the night before. They can also be prepared a few days in advance.

Storage: Store overnight oats in an airtight container in the fridge for up to 4–5 days. If they thicken over time, simply stir in a splash of milk or water before serving.

Frequently Asked Questions

What are overnight oats?
Overnight oats are oats that are soaked in liquid instead of being cooked. As they sit in the fridge, the oats soften and become creamy, creating an easy, ready-to-eat breakfast or snack.

How do you make overnight oats?
Simply combine all ingredients in a jar or container, stir well, cover, and refrigerate. By the next day, they’re ready to enjoy. Check out the recipe below for how much you’ll need of each ingredient.

Can overnight oats be eaten warm?
Yes! Although they’re usually enjoyed cold, you can warm them in the microwave or on the stovetop if you prefer a cozy bowl. You may need to add a splash of extra liquid when reheating.

How long do overnight oats last in the fridge?
They typically keep well for up to 4–5 days when stored in an airtight container. The texture will soften more over time, so adding a little extra liquid may help refresh them.

Which type of oats works best?
Rolled oats are the most commonly used because they soften nicely without becoming mushy. Instant oats tend to get too soft, while steel-cut oats require a longer soaking time and remain chewy.

What kind of liquid can be used?
You can use any liquid you like, including dairy milk, almond milk, soy milk, coconut milk, or even water. Yogurt or blended fruit can also be added for extra creaminess.

Are overnight oats high in protein?
They can be, depending on what you add. Ingredients like Greek-style yogurt, nut butters, seeds, and protein powder can all increase the protein content.

What toppings and mix-ins work well?
Overnight oats are very versatile. You can add fruits, nuts, seeds, spices, coconut, chocolate chips, nut butters, or anything else you enjoy.

How long do overnight oats need to soak?
They need at least 4 hours, but 8–12 hours gives the best texture. That’s why they’re perfect to prep at night and enjoy the next morning.

Recipe

References

1. Canada’s food guide: whole grains
2. Efficacy of oats in dyslipidemia
3. Benefits of cardamom

Disclaimer: All recipes on this site are intended for informational and educational purposes only. Results may vary depending on ingredients, equipment, and individual experience. Please use your best judgment and consider any allergies, dietary needs, or health conditions. The website owner is not responsible for any outcomes related to the preparation, cooking, or consumption of these recipes. Use this content at your own discretion and risk.