What are overnight oats?
If you’ve never heard of overnight oats before, let me give you a quick summary. Overnight oats are a no-cook method of making oatmeal. Instead of cooking your oats with liquid on the stove or in the microwave, you mix oats with the liquid and other mix-ins, and let it rest in the fridge overnight. In the morning, you have a pudding-like porridge that is perfect for easy grab-and-go breakfasts.
Are overnight oats good for you?
Yes, with one caveat—overnight oats are inherently customizable, so if you fill your overnight oats with candy and lots of added sugar, it quickly turns from breakfast to dessert. If you keep it simple with the “health quotient” in mind, these can be made less than 200 calories per serving.
How do you make overnight oats?
The process for making overnight oats is really one of the simplest meal preps you can do. In a jar or small bowl, whisk together the following ingredients:
- Old-Fashioned/Rolled Oats—Obviously, you will need oats in the overnight oatmeal! While you can make overnight oatmeal with steel cut oats or quick cook oats , the best results come from old-fashioned or rolled oats.
- Milk—This can be dairy milk or any plant-based milk you enjoy. I prefer to Nandini Slim Milk!
- Yogurt– I prefer to use Epigamia greek yogurt but you can easily use plant-based yogurt if you want to make this free from animal products. Just try to make sure you use plain, unsweetened yogurt, to control the final sweetness of your overnight oats. You can see how “stacking” sweetened products like milk and yogurt could quickly result in a super sugar-heavy breakfast! You don’t have to use yogurt in your overnight oats, but I find it gives the final oats a much creamier texture—plus, getting a nice dose of probiotics is never a bad thing!
- Chia Seeds or Ground Flax Meal—Again, you don’t have to use these plant-based thickeners in your overnight oats, but I find the finished product is a lot creamier and thicker if I do add them. Plus, both chia seeds and flax have wonderful nutritional benefits of their own. I’m all about making my overnight oats as nutrient-dense as possible!
- Honey or Maple Syrup—Everyone requires different levels of sweetness to satisfy their sweet tooth, so I leave the sweetening of your overnight oats completely up to you. I do recommend a natural, liquid sweetener (like honey or maple syrup), just because it blends much easier.
- Dry fruits and Fresh Fruits – You can top the oats with the choice of dry fruits and fresh fruits to make it even more healthier.
Strawberry Cheesecake Overnight Oats Recipe –
1. Mix oats, yogurt & milk and set aside.
2. To make it sweet, add honey as desired.
3. In a jar or serving container, add a layer of strawberry compote. Add the oats mixture and set it in the fridge overnight.
4. Serve with fresh bananas, strawberries and sprinkle with nuts & seeds of your choice.
Stay tuned for more overnight oats recipes.