Updated: 12/29/23
If you’re anything like us, you spend the mornings rushing out the door in a hurry with no time to prepare a nice, filling and healthy breakfast. Well, we’ve got the perfect solution! In this post, we’ll teach you how to make overnight oats, a way to make oatmeal without cooking. Instead, you soak raw oats in milk overnight so that they absorb the milk and soften by morning for a breakfast meal with a consistency similar to porridge or pudding. Technically, the oats only need to soak for two hours, but it’s best for them to soak through the night. In the morning, you’ll have a bowl of oatmeal ready to go. Overnight oats are easy and quick to make, perfect for busy mornings.
Why Try Overnight Oats for a Quick & Healthy Breakfast?
Nutrition Dense Ingredients
Overnight oats are made with simple and nutritious ingredients such as oats, milk, yogurt, fruit, and nuts. These ingredients provide ample nutrients such as fiber, protein, and potassium. They are low in sugar and high in healthy fats, making it a perfect balance for a healthy breakfast. In addition, these ingredients are known to provide energy and help to keep you feeling full for longer periods of time.
Convenient and Time-efficient
Overnight oats are extremely convenient for busy individuals who are always on-the-go. All you need is a few minutes the night before to prepare it, and you’ll have a healthy breakfast ready to go in the morning. Plus, you can customize it based on your preferences, making it a versatile meal option.
Perfect for Meal-Prep
When it comes to meal-prepping, overnight oats are a game-changer. You can make multiple servings ahead of time and store them in small jars that are easy to grab and go. This makes it easy to have a healthy breakfast option ready to take with you wherever you go.
Versatile and Customizable
Overnight oats are extremely versatile and can be customized based on your preferences. You can add different fruits, nuts, and seeds to make it more flavorful and provide additional nutrients. You can even add sweeteners such as honey or maple syrup if you have a sweet tooth.
Great for Weight Loss
If you’re trying to lose weight, then overnight oats are the perfect breakfast option for you. These oats are high in fiber and protein, which can help to reduce appetite and keep you feeling full for a longer period of time. Additionally, they are low in calories, making it a great option for weight loss.
In addition to speed and efficiency, overnight oats also have a lot of health benefits. Oats are a great source of nutrition and can provide the following nutritional benefits:
- Carbs
- Protein
- Healthy fats
- Fiber
Oats are also rich in important vitamins and minerals including: manganese, phosphorus, calcium, magnesium, copper, iron, zinc, folic acid, vitamin B1 and vitamin B5. They are also low in calories and possibly a great tool for weight loss because they help you feel full for longer without a lot of calories. Here’s how you can get started.
Ingredients:
- Oats – Plain old-fashioned oats are better than quick oats because rolled oats just have a better consistency.
- Milk or water – You can use full fat, 2%, low-fat or plant-based milk like almond milk, coconut milk, cashew milk or oat milk.
Technically, these are the only two ingredients you absolutely need to soak the oats, but if you want to add some more flavor or texture, toss in some additional ingredients. Keep in mind that these are optional depending on your preference:
- Chia seeds – Full of nutrients like omega-3 fatty acids, fiber, protein, calcium, phosphorus and zinc.
- Yogurt – For a creamier texture. Adding yogurt can also add even more protein.
- Sweetener – To add a little flavor, especially if the oats taste very plain. You can use vanilla extract, honey or maple syrup.
- Toppings – To add a little creativity! You can use any toppings you like. Some common ones include fresh fruit, dried fruit, nuts, nut butters, seeds, cinnamon and nutmeg.
Instructions: How to Make Overnight Oats
Once you choose all of the ingredients you want, it’s time to start prepping. Here’s a simple ratio to follow to get you started with the mix: 1 part oats + 1 part milk/water + ⅛ part seeds (if you choose to include them).
Step 1 – Choose your base: The first step to making overnight oats is picking what kind of oats you want to use as a base. Rolled, steel-cut, and quick oats work well for this recipe. While rolled oats give a smoother texture, steel-cut oats have a nuttier texture, and quick oats give a softer and creamier texture. Try them all out and see which works best for you!
Step 2 – Add your liquid: Once you’ve picked your oats, add in your choice of liquid. Some popular options are milk, almond milk, or yogurt. You can use dairy-free or plant-based milk to make it vegan-friendly. The amount of liquid to add depends on how thick or thin you want your oats to be.
Step 3 – Add your mix-ins: The best part of overnight oats is that you can customize it according to your preferences. Add in your favorite fruits, nuts, seeds, or spices for added nutrition and flavor. You can add in some honey for natural sweetness or cocoa powder for a chocolatey twist.
Step 4 – Mix and refrigerate: After adding all the ingredients, mix them well and cover the jar. Let it sit in the refrigerator overnight or at least 6 hours to allow the oats to soak up all the flavors.
Step 5 – Top it off: Once the oats have been refrigerated overnight, remove them from the fridge and add in some toppings. Try some fresh berries, chopped nuts, or granola for extra crunch and texture. Your overnight oats are now ready to be enjoyed!
See? Now you know how to make overnight oats! They’re so easy (and tasty) to make. There is also plenty of flexibility to make it just how you like. Whether you’re always on the move or you’re just in need of a healthy meal, overnight oats might just make your life a little bit easier.
The Bottom Line
Making overnight oats is not only easy and convenient but also a nutritious and delicious way to start your day off. With endless possibilities and variations, you can create a unique oatmeal bowl that suits your taste buds and dietary preferences. So why not try making it for yourself and enjoy a fuss-free breakfast that is healthy and satisfying? Say goodbye to boring breakfast routines and hello to a new breakfast favorite!
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.