Why You’ll Love Them
Overnight oats have all the flavor you love, with a lot less effort. They also have some potential health benefits!
Raw oats are good source of resistant starch, which is not digested in the upper digestive tract, so it may act as a prebiotic in the body. (Feeding good gut bacteria.) It is estimated that a 1/4 cup of raw oats contains 4.4 grams of resistant starch, while 1 cup of cooked oatmeal has only 0.5 grams. Resistant starch may help to reduce the caloric density of food, and has been shown to improve insulin sensitivity. Soaking oats overnight may help to lower the phytic acid they naturally contain, especially when you soak them in water or a non-dairy milk (not cow’s milk!). It seems that soaking has almost the same effect that cooking the oats does when it comes to removing phytic acid, even when you don’t drain away the soaking liquid. Since soaking oats may help to the lower phytic acid content, that should help to boost nutrient absorption at the same time. Oatmeal contains more soluble fiber than other grains, which may help you feeling full. The beta glucan found in oats may help to lower cholesterol, too.
Plus, overnight oats are easier to make, since you don’t have to stand over the stove to watch the oatmeal cook.
Ingredients You’ll Need
What’s in overnight oats?
Rolled oats Milk of choice Flax seeds or chia seeds Maple syrup or honey Pinch of salt
That’s the basic formula for overnight oats, and then you can get creative with the toppings from there! Note: It’s also common to add up to a 1/2 cup of Greek yogurt to the base mixture. Since research suggests that adding dairy to the oats may affect the phytic acid reduction, I prefer to keep my overnight oats dairy-free and vegan, instead. (Use maple syrup to keep this recipe vegan.)
You can make overnight oats with oat milk, coconut milk, cashew milk, hemp milk, or almond milk, if you want to try a dairy-free option. For extra protein, try adding a spoonful of hemp hearts, which are a complete source of plant based protein with all the essential amino acids your body needs. Or you can add a scoop of your favorite protein powder, if you prefer.
How to Make Them
Mix. Add the oats, milk, flax seed, sweetener, and any of the topping ideas (below) to a mason jar, or other storage container with a lid. I like to use a jar that is 14 ounces or larger, to allow for mixing.
Store overnight. Secure the lid on the jar, then place it in the fridge to chill overnight, or for at least 2 hours. The oats will soften as they soak.
Enjoy! When you are ready to eat, remove the lid and give the oats a stir. You can enjoy them right away, or add a little extra liquid to help loosen the texture. As written, the oats are relatively thick the next day, but you can always add more milk or water, as you see fit.
Overnight Oats Flavors
Below you’ll find 8 different overnight oats recipes. It’s easy to mix and match these as you meal prep, so you can have a different flavor for practically every day of the week! Base Recipe:
1/2 cup rolled oats 3/4 cup milk of choice 1 tablespoon ground flax seeds 1 tablespoon maple syrup
To make one of the following flavors, add these ingredients to the base recipe. Carrot Cake Overnight Oats
1/4 cup shredded carrot 2 tablespoons walnuts 1 tablespoon raisins 1/2 teaspoon ground cinnamon 1/8 teaspoon ground ginger
Banana Bread Overnight Oats
1/2 mashed banana 1/2 teaspoon cinnamon 1/4 teaspoon vanilla extract 2 tablespoons walnuts, as a topping
Coffee Overnight Oats
Replace 1/2 of the milk with a 1/4 cup brewed black coffee 1 tablespoon almond butter (this adds creaminess!)
Zucchini Bread Overnight Oats
1/4 cup shredded zucchini 1 tablespoon almond butter 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg
Chocolate Peanut Butter Overnight Oats
2 tablespoons peanut butter (or try hazelnut butter for a Nutella version) 1 tablespoon cacao powder (Add a few mini chocolate chips on top, if you want a dessert-like breakfast)
Peanut Butter & Jelly Overnight Oats
2 tablespoons of peanut butter 1 tablespoon of jelly (like chia jam), or mix in 1/4 cup fresh or frozen berries
Very Berry Overnight Oats
1/2 cup frozen berries, like raspberries, blackberries, or blueberries 1 tablespoon almond butter
Apple Spice Overnight Oats
1/4 cup applesauce (no added sugar) 1 tablespoon almond butter 1/2 teaspoon cinnamon 1/8 teaspoon ground ginger
You can find even more inspiration by checking out my popular chocolate overnight oats and peanut butter overnight oats. Curious about other flavors? I also tested a mint chocolate version and a cherry almond version, but I don’t recommend even using an 1/8 teaspoon of peppermint or almond extract in a single serving. It’s just too much! If you don’t mind making a double-batch of oatmeal, you might be able to use an 1/8 teaspoon of these extracts to make two servings at once.
Storage Tips
Wondering how long overnight oats last? If you’re using homemade almond milk, I recommend making only what you can eat in 4 days. Homemade almond milk doesn’t have preservatives, which I think makes it taste better, but it can spoil more quickly. If you use a store-bought milk, your oats can keep in the fridge for up to 5 days. Can you make overnight oats made with water? Yes, I tested overnight oats using both almond milk and water, and both “worked” in the sense that the oats became tender overnight. However, the almond milk makes the oats MUCH creamier, and I found that more enjoyable. If you would prefer to make oats with water, I recommend adding a tablespoon of nut butter to help make them creamier. Can overnight oatmeal be heated? If you’d prefer to eat your overnight oats warm, you can heat them up on the stove, or in a mini crockpot at work, or in a microwave using 30-second intervals. I’d recommend adding an extra splash of liquid in that case, because they will thicken up even more when heated. Is oatmeal gluten-free? Oats are naturally gluten-free, but they can be contaminated with gluten-containing grains during the manufacturing process. Be sure to look for a “certified gluten free” label if you need to. And when cooking for someone with celiac disease, be sure to check that they can tolerate oats, because not everyone can, even when using gluten-free oats. Can I use quick-cooking oats? Quick cooking oats become quite mushy when you let them soak overnight, but if you don’t mind a softer texture, then it can work, too. Can I use steel cut oats? Steel cut oats will not soften overnight in the fridge the same way rolled oats do. If you want a similar texture, you’ll need to briefly cook them, for at least 5 minutes, before letting them soak overnight. If you try this Overnight Oats recipe, please leave a comment and star rating below to let me know how you like them! And if you try another flavor combination, I’d love to hear about that, too.
