Welcome, breakfast enthusiasts! If you’re searching for a scrumptious and healthy way to kickstart your mornings, look no further than overnight oats.
This simple and satisfying breakfast option is not only delicious but a fantastic choice for those busy mornings when time seems to slip away and breakfast is the last thing you have time for.
Imagine waking up to a ready-to-eat, customized meal that fuels your day with energy, protein, vitamins and healthy nutrients.
In this article, I’ll share the basics of making overnight oats, plus fun & healthy additions to take your oats to the next level!
I also share a few overnight oat recipes from some great health influencers to get you started and inspire your overnight oat creations.
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What Are The Benefits Of Overnight Oats?
There are so many great reasons to start making overnight oats for you and your family members that you’ll wonder why you didn’t start this healthy habit earlier, such as:
- Convenience: Prep your oats the night before in less than 5 minutes, saving you precious morning time. No cooking required—simply assemble the ingredients, leave them in the fridge and wake up to a ready-to-eat meal.
- Nutritional Powerhouse: Oats are rich in fiber, keeping you full and aiding digestion. They also contain various vitamins, minerals and antioxidants, promoting overall health.
- Customizable: From fruits and nuts to seeds and sweeteners, overnight oats allow for endless variations. Tailor them to your taste preferences and dietary needs for the ultimate bespoke breakfast.
- Sustained Energy: The complex carbs in oats release energy gradually, providing a steady energy boost throughout the morning that work to keep those mid-morning hunger pangs at bay and won’t give you an insulin spike.
- Gut Health: The fiber in oats acts as a prebiotic, supporting the growth of healthy gut bacteria, which contributes to a happy digestive system. A happy digestive system is a happier you.
- Heart Health: Oats contain beta-glucans, a type of soluble fiber that can help reduce cholesterol levels, supporting a healthy heart.
- Weight Management: The fiber and protein in oats help you feel fuller for longer, potentially aiding in weight management by reducing overall calorie intake throughout the day.
- Versatility: Overnight oats can be enjoyed cold or warmed up, making them adaptable to different seasons and preferences.
- Budget-Friendly: Oats are an affordable pantry staple, making this breakfast option easy on the wallet.
- Time-Saving: Preparing multiple servings in advance allows for a grab-and-go breakfast for several days for you and the gang – perfect for those with hectic schedules.
Basic Overnight Oats
The most simple overnight oats recipe includes rolled oats, yogurt and milk mixed together and stored in the fridge overnight. Overnight oats are usually stored in a small mason jar or container, so stock up on a few before you get started. I prefer mason jars because they can be sealed tightly to avoid leaks and spills.
Basic ingredients for overnight oats:
Rolled oats: Old fashioned rolled oats provide a great texture to this meal. If you’re gluten free or suffer from celiac disease, there are many gluten free rolled oat options available. Some oats come pre-flavoured and as a result, could have extra sugars or additives. Always read the label closely before buying; to avoid unnecessary sugars, stick with plain, non-flavoured oats (you’ll be adding lots of flavour on your own!).
Milk: You can use any type of milk you like. If you want to avoid all milk entirely, water will work as well.
Yogurt: Yogurt works as a thickener and is loaded with protein and flavour based on which one you select (consider low fat Greek or Icelandic yogurt for a protein boost without the sugars and added calories).
The suggested amounts of each ingredient to begin with are:
- ½ cup rolled oats
- ½ cup milk (dairy or dairy-free)
- ¼ cup Greek yogurt (dairy or dairy-free)
Above are the essential ingredients for overnight oats, but there are soooo many great food options that you can add to your overnight oats to jazz things up and boost your mood, energy, satiation and heart health.
Check out the overnight oat additions further below to pick and choose your favourite combinations.
Tip: You can use quick oats instead of rolled oats, just know that they will be a bit mushier in texture in comparison to the rolled oats texture.
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How To Make Overnight Oats
For a single serving: It’s super easy to make overnight oats in a jar!
- Stir all the ingredients together. In a small jar/container, stir together the oats, milk, yogurt and additions of your choice (see below for addition options).
- Let them sit. Place the sealed jar/container in the fridge to let the oats soak for at least 2 hours or overnight for a morning treat.
- Eat! Dump your oat mixture into a bowl or eat it straight out of the container. If cold oats aren’t your thing, pop them in the microwave for a warm breakfast.
That’s it! Super easy, right? You can see just how quick and easy the process in the Instagram reel below with oats, chia seeds, yogurt, milk and peanut butter:
View this post on Instagram
Tip: As the oats rest, they will absorb the liquids in the jar/container and expand about 10-15%. Never fill your container to the brim to leave room for the expansion process.
What To Add To Your Overnight Oats
Rolled oats, milk and yogurt are just the beginning – think of all the flavours you love or the health benefits you wish to achieve with your breakfast and the specific foods that will infuse those benefits into your overnight jar of oats. Your additions can either be mixed into the oat, milk, yogurt mix or added as toppings prior to eating.
Below are options that can be added to maximize the nutrients, texture and taste of your oats:
Spices: Stir in some cinnamon, turmeric or nutmeg for a pop of flavour as well as additional health benefits.
Nuts & Seeds: Nuts and seeds add proteins and fat to this breakfast along with a crunchy texture and a ton of heart healthy nutrients. Think pumpkin seeds, hemp seeds, sunflower seeds and flax seeds. To thicken the mixture and add healthy antioxidants and fiber, opt for some chia seeds. About a tablespoons of nuts or seeds will be enough.
And if you love nuts, the options are endless – crushed walnuts, cashews, pecans, almonds, hazelnuts – whatever nuts float your boat.
Dried Fruit: Add some raisins or chop some dried apricots, dates, cranberries or goji berries for some texture and natural sweetness.
Nut Butters: Nut butters like almond butter or peanut butter up the fat, vitamin and protein factor of your overnight oats to keep you full and fueled. They also infuse your oat mixture with a delicious nutty flavour.
Fruit: Toss in a handful of blueberries or pomegranate, mashed banana or chopped strawberries, raspberries, apple, pear – the options are endless! Fruits provide a fiber boost to fill you up and up the flavour factor.
Protein Powder: Did you know you should eat at least 30 grams of protein for breakfast to boost your energy and keep you full? Up the protein of your overnight oats with a couple tablespoons of your favourite protein powder (here’s mine, I love the chocolate flavour).
Maple Syrup Or Honey: Syrup or honey make great natural sweeteners for your overnight oats.
Artificial Sweeteners: If you want to add some sweetness without the calories, add some Stevia into your overnight oats.
Vanilla or Cocoa: A drop of vanilla is the perfect addition for vanilla lovers, while a spoon of cocoa will choc-ify your jar.
Crunchy Bits: Drop in a few chocolate chips, dark chocolate flakes, coconut flakes, cacao nibs or Skor bits for some additional texture and sweetness.
Coffee: Add a splash of morning coffee into your oats for a caffeine hit.
Matcha Powder: Add a green tea flavouring to your oats and get an antioxidant boost at the same time.
There are so many healthy benefits to overnight oats, with endless flavour combinations.
Plus – they’re super easy to prep and make to save you time in the busy mornings.
What overnight oat flavour combinations will you be trying? Follow my “Healthy Eating | Healthy Foods” Pinterest board for more food tips and recipes.
