O
atmeal can be one of the healthiest ways to start the day. If your morning routine is rushed or you’re tired of a microwaved bowl, overnight oats can be a delicious and convenient way to add this super grain into your diet.
Oatmeal can support your health in several ways, including promoting healthy heart and circulatory function, supporting healthy blood glucose levels, and aiding proper digestion and healthy weight management.
Oats are a great source of complex carbohydrates and contain more than twice as much protein as brown rice. In addition, oats are packed with essential vitamins, minerals, antioxidants, and fiber.
Soluble Fiber
The beta-glucan in oats is a powerful source of soluble fiber. Beta-glucan is not completely dissolved in water, creating a gel-like solution as it moves through your digestive system.
Adding this soluble fiber, which functions as a prebiotic, to your diet can support heart health by helping maintain healthy cholesterol and blood glucose levels while also nourishing the good bacteria in your gut to support healthy digestion and nutrient absorption.
Soluble fiber bulks up the stool, keeping your digestive system primed for healthy bowel movements. Beta-glucan is also what keeps you satisfied till lunchtime to help you avoid the temptations to snack on unhealthy foods.
Antioxidants
Polyphenols pack a powerful antioxidant punch, and whole oats are teeming with avenanthramides, a group of antioxidants found only in oats. These avenanthramides support nitric oxide production, which helps promote arterial and circulatory health and supports healthy blood pressure. The antioxidants have cleansing properties that help support immune system function and help reduce occasional oxidative stress throughout the body.
Overnight Oats Recipes
The type of oats you use and the complementing ingredients you add to your oatmeal can change the overall nutritional profile of your breakfast. For example, instant oatmeal contains more added sugars, so it is not as nutritious as rolled oats. Adding butter and sugar is not as healthful as serving your oatmeal with fruit and flaxseed.
Old-fashioned regular or thick rolled oats are best to use for overnight oats. To prepare overnight oats:
♦ Mix oats with a liquid (yogurt, dairy, or nut milk), add additional seasonings and ingredients in a bowl.
♦ Fill individual containers or even mason jars for a pack-and-go breakfast.
♦ Leave your overnight oats in the refrigerator overnight.
Think of this as a basic blueprint for hundreds of options. Then you can try our favorite 25 overnight oat recipes or start creating your own.
1. Blueberry & Cantaloupe Bowl
Use a scooped-out cantaloupe to hold the overnight oats mixture. Layer the oat, milk, and yogurt mixture with blueberries and cantaloupe.
Rolled oats
Lowfat milk
Lowfat probiotic plain yogurt
Blueberries
Cantaloupe
Cinnamon, flax seed and honey
2. Chocolate Peanut Butter Fudge
Rolled oats
Banana
Pumpkin puree
Cocoa powder
Chia seeds
Almond milk
Vanilla extract
Maple syrup
Toppings: Chocolate chips, chopped nuts and/or peanut butter
3. Carrot Cake Protein
Rolled oats
Unsweetened almond milk
Plain Greek-style yogurt
1 large grated carrot
Cinnamon, apple pie spice, Stevia
Protein powder
4. Lemon, Thyme & Honey
Rolled oats
Lemon zest
Lemon juice
Vanilla extract
Plain Greek-style yogurt
Milk
Thyme
Honey
5. Blueberry Cashew Cream
Rolled oats
Banana
Almond milk
Chia seeds
Flax seeds
Cashew Cream
Frozen banana
Blueberries
Medjool date
Cashews
6. Gingerbread Chocolate
Rolled oats
Almond milk
Chia seeds
Cinnamon, ginger
Vanilla extract
Maple syrup
Cacao nibs
7. Peanut Butter & Jelly
Fresh or frozen strawberries
Chia seeds
Rolled oats
Unsweetened vanilla almond milk
Plain Greek-style yogurt
All natural peanut butter
Vanilla extract
Strawberry “Jelly" (to make the "jelly", add strawberries and 2 teaspoons of Chia seeds to a small microwavable bowl. Microwave for 1 minute and mash with a fork.) Mix all remaining ingredients and layer with the “jelly.”
8. Double Chocolate Brownie Batter
Creamy almond butter
Vanilla yogurt
Dark chocolate almond milk
Vanilla extract
Unsweetened cocoa powder
Rolled oats
Optional topping: Additional sweetener, Mini dark chocolate chips
9. Pumpkin Persimmon
Rolled oats
Buckwheat groats
Hemp seeds
Stevia
Cinnamon, ginger, cloves, nutmeg
Pumpkin puree
Almond milk
Persimmon, diced
Blackstrap molasses
Add dry ingredients to jar or container with airtight lid. Shake to combine. Add wet ingredients. Shake to combine again. Refrigerate overnight. Before serving, heat in microwave if desired. Top with cacao nibs, nuts, other desired toppings.
10. Chunky Monkey
Banana flavored yogurt
Rolled oats
Almond milk
Peanut butter
Banana
Chocolate chips
11. Strawberry Chia
Rolled oats
Chia seed
Fresh local strawberries
Banana
Almonds or walnuts
Almond, coconut, or hemp milk
Vanilla extract and agave or maple syrup
12. Blueberry Muffin
Rolled oats
Vanilla almond milk
Blueberry flavored Greek-style yogurt
Vanilla extract
Sugar free dry vanilla pudding mix
Cinnamon
Flake cereal of choice (Optional topping)
Fresh or frozen blueberries (Optional topping)
13. Pumpkin Pie
Rolled oats
Milk, dairy or nut
Vanilla Greek-style yogurt
Pumpkin puree
Vanilla extract
Brown sugar
Cinnamon
Nutmeg
Ginger, optional
Pumpkin pie spice
Flake cereal or granola, optional topping
14. Vegan Overnight Oats
Ripe banana
Cinnamon
Gluten-free rolled oats
Almond milk
Pure vanilla extract, optional
Toppings: Granola, fresh fruit, coconut flakes, pure maple syrup, cinnamon, nuts and seeds, banana soft serve
15. Figs & Honey
Quick oats
Unsweetened almond milk
Chia seeds
Fresh fig, sliced
Chopped pecans
Raw honey
16. Sweet Potato Pie Overnight Oats
Cooked mashed sweet potato
Almond or other non-dairy milk
Cinnamon and nutmeg
Rolled oats
Chia seeds
Pure vanilla extract
Maple Syrup, optional
Toasted chopped pecans
Blend mashed sweet potato, almond milk, cinnamon, nutmeg with immersion blender or in regular blender. Chill overnight. In another container, mix almond milk, rolled oats, chia seeds, vanilla extract. Chill overnight. To serve, layer sweet potato mixture and overnight oats. Top with pecans and maple syrup.
17. Almond Joy Overnight Oats
Rolled oats
Unsweetened almond milk
Maple syrup
Ground flaxseed
Unsweetened shredded coconut
Mini vegan chocolate chips
18. Chocolate Pomegranate Overnight Oats
Rolled oats
Chia seeds
Pomegranate seeds
Raw cacao
Chocolate nut butter, optional
Sprinkle of cinnamon
19. Orchard Bircher Muesli
Rolled oats
Chopped hazelnuts
Dried apricots and prunes, chopped
Cinnamon
Organic unfiltered apple juice
Unsweetened almond milk
Cherry Compote
Pitted cherries
Honey or maple syrup
Add extra almond milk before serving. Top with cherry compote and additional chopped hazelnuts.
20. Pumpkin Chocolate Chip Cookie
Almond butter
Vanilla extract
Maple syrup or honey
Canned pumpkin
Vanilla almond milk
Rolled oats
Cinnamon and pumpkin pie spice
Dark chocolate chips
Optional: Vanilla protein powder
21. Cacao Nib & Pomegranate
Rolled oats
Vanilla almond milk
Pomegranate seeds
Ground fllax seeds
Cacao nibs
22. Matcha Overnight Oats
Mashed banana
Rolled oats
Light coconut milk
Unflavored almond milk
Chia seeds
Powdered matcha green tea
Fresh strawberries, sliced
Fresh blueberries
23. Chocolate Chia
Rolled oats
Milk, dairy or nut
Raw cacao powder or cocoa powder
Maple syrup
Chia seeds
24. Bananas Foster Overnight Oats
Coconut oil
Bananas, sliced
Vanilla extract
Cinnamon
Maple syrup
Steel cut oats
Ground flax
Milk, nut or dairy
Sauté bananas, vanilla, and cinnamon in coconut oil; add maple syrup. Divide cooked banana mixture over each jar of overnight oats. Stir and refrigerate.
25. Coconut Latte Overnight Oats
Rolled oats
Coconut water
Brewed coffee
Almond milk
Maple syrup or honey
Coconut cream
Cinnamon
Use a refrigerated can of full-fat coconut milk for the coconut water and cream. Scrape cream from the can to access water at the bottom of the can.
The Bottom Line
A nutritious and satisfying breakfast is an important way to start your day. Overnight oats, prepped the night before, are a convenient and delicious way to get important nutrients your body needs for an active day. Complement with your favorite ingredients for added nutrition and flavor, and get the best start to your day every day.
