How to Make Overnight Oats: A Healthy and Delicious Breakfast Option

By Beauty Adams
March 1, 2024

Overnight oats are one of the easiest and most versatile breakfast options you can make. They are perfect for busy mornings when you don’t have time to cook, or when you want to enjoy a nutritious and satisfying meal that will keep you full for hours.

In this blog post, I will explain what overnight oats are, why they are good for you, how to make them, and some of the best flavors and toppings you can try. I will also answer some frequently asked questions about overnight oats and share some tips and tricks to make them even better.

What are overnight oats?

Overnight oats are simply oats that are soaked in liquid, usually milk or plant-based milk, overnight in the fridge. The oats absorb the liquid and soften, creating a creamy and pudding-like texture. You can also add other ingredients to your overnight oats, such as yogurt, chia seeds, sweeteners, spices, fruits, nuts, seeds, and more.

Overnight oats are usually eaten cold, straight from the fridge, but you can also warm them up in the microwave or on the stovetop if you prefer. They can be prepared in advance and stored in the fridge for up to four days, making them a great meal prep option.

Why are overnight oats good for you?

Overnight oats are a healthy breakfast option for many reasons. Here are some of the benefits of eating overnight oats:

They are rich in fiber, which helps with digestion, lowers cholesterol, and regulates blood sugar levels.
They are high in protein, which helps with muscle growth and repair, and keeps you feeling full and satisfied.
They are low in fat and calories, which can help with weight management and prevent overeating.
They are gluten-free, as long as you use certified gluten-free oats, which makes them suitable for people with celiac disease or gluten sensitivity.
They are dairy-free and vegan, if you use plant-based milk and yogurt, which makes them suitable for people with lactose intolerance or dairy allergy.
They are customizable, which means you can adjust the ingredients and flavors to suit your preferences and dietary needs.

How to make overnight oats?

Making overnight oats is very easy and requires only a few simple steps. Here is the basic recipe for overnight oats:

In a medium bowl or a large glass container, combine 1 cup (240 ml) of old-fashioned rolled oats, 2 tablespoons (30 ml) of chia seeds, 1/4 teaspoon (1 ml) of cinnamon, and a pinch of salt.
Add 1 cup (240 ml) of milk or plant-based milk of your choice, 1/4 cup (60 ml) of yogurt or plant-based yogurt of your choice, and 1 tablespoon (15 ml) of maple syrup or honey. Stir well to combine.
Cover the bowl or container with a lid or plastic wrap and refrigerate overnight or for at least 4 hours.
In the morning, stir the oats and add more milk if needed to adjust the consistency. Top with your favorite toppings and enjoy!

What are some of the best flavors and toppings for overnight oats?

One of the best things about overnight oats is that you can customize them with different flavors and toppings to create endless variations. Here are some of the most popular and delicious flavors and toppings for overnight oats:

Chocolate peanut butter: Add 2 tablespoons (30 ml) of cocoa powder and 2 tablespoons (30 ml) of peanut butter to the basic recipe. Top with banana slices and chocolate chips.
Tropical: Add 1/4 cup (60 ml) of shredded coconut and 1/4 teaspoon (1 ml) of vanilla extract to the basic recipe. Top with mango, pineapple, and kiwi chunks.
Pumpkin spice: Add 1/4 cup (60 ml) of pumpkin puree and 1/4 teaspoon (1 ml) of pumpkin pie spice to the basic recipe. Top with pecans and dried cranberries.
Carrot cake: Add 1/4 cup (60 ml) of grated carrot and 1/4 teaspoon (1 ml) of nutmeg to the basic recipe. Top with walnuts and raisins.
Apple cinnamon: Add 1/4 cup (60 ml) of unsweetened applesauce and 1/4 teaspoon (1 ml) of extra cinnamon to the basic recipe. Top with apple slices and almonds.

Frequently asked questions about overnight oats

Here are some of the most common questions and answers about overnight oats:

Can I use quick oats or steel-cut oats instead of rolled oats? Yes, you can use quick oats for a shorter soaking time, or steel-cut oats for a longer soaking time. However, the texture and flavor may vary slightly from the rolled oats.
Can I use water instead of milk? Yes, you can use water instead of milk, but the overnight oats will be less creamy and flavorful. You can also use a combination of water and milk to reduce the calories and fat.
Can I use frozen or dried fruits instead of fresh fruits? Yes, you can use frozen or dried fruits instead of fresh fruits, but make sure to thaw and drain the frozen fruits before adding them, and to rehydrate the dried fruits in some water or juice before adding them.
Can I make overnight oats in a mason jar? Yes, you can make overnight oats in a mason jar or any other glass jar with a lid. This makes it easy to store and transport your overnight oats, and to eat them directly from the jar.
Can I heat up my overnight oats? Yes, you can heat up your overnight oats in the microwave or on the stovetop if you prefer them warm. Just make sure to transfer them to a microwave-safe or stovetop-safe container before heating them, and to stir them occasionally.

Tips and tricks to make the best overnight oats

Here are some tips and tricks to make the best overnight oats:

Use old-fashioned rolled oats for the best texture and flavor. They are also more nutritious and filling than quick oats or instant oats.
Use a 1:1 ratio of oats to liquid for a thick and creamy consistency. You can adjust the amount of liquid to your preference, depending on how thick or thin you like your overnight oats.
Add chia seeds for extra creaminess and nutrition. Chia seeds are a great source of omega-3 fatty acids, antioxidants, and fiber. They also help to thicken and bind the overnight oats.
Add yogurt for extra protein and tanginess. Yogurt adds more protein and probiotics to your overnight oats, and also makes them more creamy and tangy. You can use dairy or plant-based yogurt, depending on your dietary needs.
Add natural sweeteners for extra flavor and sweetness. Maple syrup and honey are the most common natural sweeteners for overnight oats, but you can also use other sweeteners, such as agave nectar, coconut sugar, or stevia. You can also use fruits, such as bananas, dates, or berries, to naturally sweeten your overnight oats.
Add spices for extra flavor and aroma. Cinnamon is the most common spice for overnight oats, but you can also use other spices, such as nutmeg, ginger, cardamom, or cloves. Spices add more flavor and aroma to your overnight oats, and also have some health benefits, such as anti-inflammatory and antioxidant properties.
Add fruits, nuts, seeds, and other toppings for extra texture and nutrition. Fruits, nuts, seeds, and other toppings add more texture and nutrition to your overnight oats, and also make them more colorful and appealing. You can use fresh, frozen, or dried fruits, and raw or roasted nuts and seeds. You can also use other toppings, such as granola, chocolate chips, coconut flakes, or nut butter.

Conclusion

Overnight oats are a healthy and delicious breakfast option that you can make in advance and enjoy throughout the week. They are easy to make, customizable, and good for you. Try some of the flavors and toppings suggested in this blog post or create your own combinations. You will never get bored of overnight oats!