Check out these instructions for making overnight oats! You can have a healthy breakfast on the go throughout the week with this easy, no-cook breakfast option. The best part is that it’s unlimitedly customizable.
For anyone who loves healthy breakfast ideas but doesn’t want to spend too much time in the kitchen in the morning, overnight oats make the perfect breakfast. The following morning, just stir a couple of ingredients into a jar, put it in the fridge, and enjoy. There you have it! Cooking is not required, and there is no extra washing of dishes either. The whole process is a big success.
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One of the best things about overnight oats is you can make them as simple or as creative as you wish. It is a delicious, filling breakfast on its own and it can be customized as well. Nevertheless, you can spice up this dish by adding fresh fruit, nuts, seeds, spices, jams, and more. Here are a few overnight oats ideas I have for you today, but feel free to comment below with your own ideas as well!
Health Benefits Of Overnight Oats
When it comes to healthy breakfast options, oatmeal is pretty high up there. There is a secret, though – overnight oats are particularly good for gut health. Prebiotics and resistant starches are to thank for this! These are some of the reasons why you should make this recipe right now…
There’s no doubt that it’s a nutritional powerhouse! Oats are packed with fiber, protein, and antioxidants, and contain a wide range of vitamins and minerals that are essential to gut health.
Do you have digestive problems? That’s no problem. Overnight soaking reduces phytic acid and breaks down the starches in the oats. This makes oats easier to digest and more easily absorbed. Excellent for those who are gluten intolerant!
A higher proportion of resistant starch is present in this product. In addition to helping digestion, resistant starch promotes weight loss, and it increases feelings of fullness. Thanks to resistant starch, cooled foods (like overnight oats) are higher in resistant starch than cooked ones.
Efforts that save time and money. When you’re trying to eat healthy on a budget, oatmeal is one of the best ingredients. When you are on a budget and trying to eat healthily, oatmeal can be a great ingredient!
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What are overnight oats?
If you have never tried overnight oats before, let me give you some background information. No-cook overnight oats are made with no cooking involved. You can stir rolled old-fashioned oats with liquid and other mix-ins overnight in the fridge, instead of cooking them on the stove or in the microwave. A pudding-like porridge is an ideal breakfast that you can grab and go to in the morning.
What do overnight oats taste like? Do they taste good?
If overnight oats did not taste good, I wouldn’t eat them. Even though I understand that it can take a bit of getting used to eating cold overnight oatmeal after a lifetime of eating hot oatmeal. But I’m sure it will be worth it. Many of my skeptical friends have become overnight oats devotees.
Moreover, the ease and texture seal the deal. The texture of overnight oatmeal is different from that of hot/stovetop oatmeal. Compared to banana cream, this one is creamier, denser, and in my opinion, tastier. My favorite oatmeal is overnight oats, and I prefer it to hot oats every time!
In my opinion, the best comparison would be coffee. Iced coffee and hot coffee are both coffee, and they are both delicious, but they also differ in many important ways. Oats overnight are just like iced coffee on your breakfast table!
Are overnight oats good for you?
I agree, with one caveat-overnight oat are inherently customizable, so if you add candy and a lot of sugar to them, they quickly become desserts. It’s your decision if the overnight oats recipes below are more dessert-like or breakfast-like. Honey or maple syrup can always be reduced or eliminated completely if you wish.
Does soaking the oats make them easier to digest?
Up until recently (as in, within the past half-century or so), oatmeal was typically soaked and even fermented before it was eaten. All grains contain some amount of phytic acid, but oats are among the highest. For those with stomach troubles after eating oatmeal, you might find it helpful to soak rolled oats in warm water overnight at room temperature.
For added benefits, you can mix in some yogurt, kefir, or whey and let your oats ferment for 8-12 hours in a warm place. Oats have always worked well for me after soaking and fermenting! After eating oats, both my husband and daughter (and occasionally I too) suffer from severe stomach cramps.
When we soak and ferment the oats, they do not cause such pain! Nourishing Traditions by Sally Fallon provides detailed instructions on how to traditionally prepare grains such as oats for easier digestion.
Even though overnight oats don’t have the same predigesting effect as soaking at room temperature and fermenting, it’s still helpful! When soaked in the liquid for 24 hours in the fridge, certain compounds that contribute to digestive issues are broken down.
Can I make these ahead of time for meal prep?
Of course, you can! Make-ahead breakfasts like overnight oats are my favorite way to prep food for the weekend. My weekend routine used to be to make 8-10 jars of homemade soup to grab for breakfast and snacks during the week when I worked in an office.
How long do overnight oats last in the fridge?
I was able to eat the fruit-infused recipes within three days. You could let the ones without ice drip for up to one week in the fridge.
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Can Overnight Oats Help You Lose Weight?
The truth is, oats do not cut it when it comes to weight loss, but oatmeal is one of the best foods to eat when you’re trying to lose weight! This cereal is packed with fiber, but it’s important to pair it with protein to lower blood sugar levels. My overnight oats are always better with protein powder or Greek yogurt added in.
For a sugar-free overnight oats recipe, you can simply omit maple syrup or honey or simply use a sugar substitute like stevia or monk fruit instead. It is simply a matter of adjusting how much to add to fit your taste.
- 1 tbsp Chia seeds
- ¼ tsp Ground cinnamon
- ⅓ cup Homemade muesli
- Drizzle of maple syrup or honey
- ⅔ cup Milk for a lighter consistency
- 1 tbsp Almond butter or Peanut butter
- ½ cup Fruit (Frozen blueberries or Raspberries, or Sliced fresh strawberries)
- You can use a mason jar or a working jar. Mix the muesli (or old-fashioned oats and cinnamon), chia seeds, and nut butter together (the ideal container would be a 1-pint jar). Adding a splash of milk and mixing the nut butter into the oats will help it cook faster. Next, you can add the remaining milk and stir to combine them.
- Choose your favorite fruit to top it off. As long as your fruit is on top, wait until you're ready to serve before topping the oats if you used more milk than ½ cups. Use sliced fruit that does not keep well, such as sliced apple or banana, to top the oats just before serving.
- You can refrigerate the jar overnight, or for up to five days. If you'd like, drizzle a little maple syrup or honey on top before serving.
Nutrition Information:Yield: 1 Serving Size: 1 Jar
Amount Per Serving: Calories: 389Total Fat: 24gSaturated Fat: 4.4gSodium: 165.7mgCarbohydrates: 37.9gFiber: 12.1gSugar: 5.8gProtein: 9.5g