Overnight oats have emerged as a popular choice for individuals seeking a hassle-free and nourishing breakfast option. The allure of overnight oats lies in their uncomplicated nature and adaptability—simply combine the ingredients, allow them to rest overnight, and awaken to a delectable and readily consumable morning meal. Presented here are 10 delectable overnight oats recipes that will infuse your mornings with delight and provide sustained energy for the day ahead.
What are overnight oats?
In case you are not acquainted with overnight oats, let me offer you a concise explanation. Overnight oats are a method of preparing oatmeal that requires no cooking. Instead of cooking the oats with liquid on the stove or in the microwave, you mix rolled old-fashioned oats with the liquid and other desired ingredients and let them rest in the refrigerator overnight. By the time morning arrives, you will have a delightful porridge with a pudding-like consistency, making it an excellent choice for effortless grab-and-go breakfasts.
This article provides 10 delicious, nutritious, and easy overnight oats recipes.
10 Overnight Oats Recipes
1. Basic overnight oats
Many overnight oats recipes have a common set of components.
Ingredients
- Oats: Old-fashioned oats are the most suitable choice for preparing overnight oats. To reduce soaking time, choose fast oats; for a longer soaking period, choose steel-cut oats.
- Milk: Use cow’s milk or a fortified, unsweetened plant-based milk in a 1:1 ratio with the oats. For instance, a ratio of 1/2 cup (120 ml) of milk to 1/2 cup (120 ml) of oats.
- Chia seeds (if desired): Chia seeds function as an adhesive to hold the ingredients together. Combine chia seeds in a ratio of 1 component to 4 parts oats. Use a ratio of 1/8 cup (30 ml) chia seeds to 1/2 cup (120 ml) oats.
- Yogurt (if desired): With its creaminess, yogurt improves protein content and texture. Choose either dairy or plant-based yogurt and modify the quantity according to your liking.
- Vanilla (if desired): Adding a small amount of vanilla extract or vanilla bean enhances the flavor of your overnight oats.
- Sweetener (if desired): To sweeten your overnight oats, you can add a small amount of maple syrup, 2-3 chopped dates, or 1/2 mashed banana.
Nutrition
A lot of good things are in overnight oats.
This is what one prepared cup (240 ml) of the base recipe with 2% cow’s milk and no extra ingredients gives you:
- Calories: 215 calories
- Carbs: 33grams
- Fiber: 4 grams
- Sugars: 7 grams
- Fat: 5 grams
- Protein: 9grams
- Vitamin D: 299% of the Daily Value (DV)
- Manganese: 25% of the DV
- Selenium: 27% of the DV
- Vitamin A: 26% of the DV
- Vitamin B12: 25% of the DV
- Riboflavin: 23% of the DV
- Copper: 22% of the DV
- Phosphorus: 22% of the DV
You can get 12–19% of your daily value for calcium, iron, magnesium, zinc, thiamine, and pantothenic acid from this amount of overnight oats.
Most grains don’t have as much energy and fat as oats do. There is also a lot of beta-glucan in them, which is a type of fiber that makes you feel full and less hungry.
Of course, the nutritional value of this recipe will change based on the type of milk and any extra items you choose to add.
Preparation
To make overnight oats, mix all the ingredients and store them in a sealed container in the refrigerator overnight.
The oats and chia seeds absorb the milk and become soft overnight, resulting in a pudding-like texture the next morning.
You can store overnight oats in an airtight container and refrigerate them for up to four days. You can prepare larger quantities of the base dish in advance and customize individual portions with different toppings throughout the week for variety.
2. Tropical
For this tropical overnight oats dish, substitute coconut milk and coconut yogurt in your standard recipe.
Add a handful of nuts, unsweetened coconut flakes, and freshly cut or defrosted tropical fruits such as mango, pineapple, or kiwi on top. Refrigerate it overnight, as per the original recipe.
Utilize dried fruits, but be sure to practice portion control. A serving of dried fruit should be 2–3 times smaller than a serving of fresh fruit. Choose unsweetened and oil-free options.
3.Lemon-blueberry overnight oats
The lemon-blueberry overnight oats consist of layers of smooth oats and a delightful blueberry syrup, complemented by a topping of fresh blueberries and lemon zest to enhance the overall taste. If you prefer, you can also use frozen blueberries, but to achieve the desired consistency for the syrup, it is recommended to use 2¼ cups of frozen blueberries, along with 3 tablespoons plus 2 teaspoons of maple syrup and 1½ tablespoons of lemon juice.
Nutrition facts (per serving)
| Calories | 288 |
| Fat | 5g |
| Carbs | 51g |
| Protein | 12g |
4. Chocolate peanut butter
This version of the classic overnight oats recipe brings to mind the beloved treat of peanut butter cups.
To create this variation, simply add 1–2 tbsp (15–30 ml) of cocoa powder to your basic overnight oats mixture. In the morning, mix in 2 tablespoons (30 ml) of natural peanut butter and top with chopped peanuts, fresh raspberries, and mini chocolate chips for an added burst of flavor and texture.
The inclusion of peanuts and peanut butter provides a healthy dose of beneficial fats to this recipe, while the cocoa and raspberries contribute antioxidants, which are compounds that help protect your body from diseases .
5. Carrot cake overnight oats
Carrots are high in fiber and have a low glycemic index (GI), reducing the likelihood of a rapid increase in blood sugar levels after consumption.
Like pumpkins, they are abundant in beta-carotene. Your body metabolizes this chemical into vitamin A, which is essential for eyesight, growth, development, and immunological function.
For this healthy version of a well-known dessert, combine 1/2 cup (120 ml) of shredded carrots, 1/4 cup (60 ml) of raisins, and 2 tbsp (30 ml) of cream cheese, or a substitute for cream cheese, with your standard overnight oats components.
Chill it overnight and decorate it with a freshly grated carrot, some raisins, and a dash of cinnamon or allspice in the morning.
6. Pumpkin spice
Pumpkins are rich in fiber, vitamin C, and vitamin K. The figs contribute a complex and somewhat surprising taste to this overnight oats dish.
Pumpkins are a beneficial source of beta-carotene, a chemical that could lower the chances of developing metabolic syndrome. Metabolic syndrome is a group of illnesses associated with a higher likelihood of developing type 2 diabetes and heart disease.
For this recipe, include 1/2 cup (120 ml) of pumpkin purée into your standard overnight oats mix and chill it overnight. Season it in the morning with 1 teaspoon (5 ml) of cinnamon, 1/2 teaspoon (2.5 ml) of crushed cloves, and 1/2 teaspoon (2.5 ml) of nutmeg.
7. Mint chocolate chip
Protein is a nutrient that can decrease hunger and enhance sensations of satiety.
The standard overnight oats recipe includes approximately 13 grams of protein per cup (240 ml).
By including yogurt in your recipe and sprinkling nuts or seeds on top, you may increase the protein level to approximately 17 grams per cup (240 ml).
To increase protein content, add 1–2 teaspoons (15–30 ml) of protein powder to the mixture. This will increase the protein level to approximately 20–23 grams per cup.
To enhance the flavor, include a small amount of peppermint extract and garnish with freshly sliced strawberries, micro-chocolate chips, and a few mint leaves. Lastly, add 1 teaspoon (5 milliliters) of spirulina powder to incorporate a natural, nutrient-dense green hue.
8. Coffee-infused
This dish offers a unique method to incorporate coffee into your morning.
Replace 1 ounce (30 ml) of milk with a shot of espresso, or blend 1 tsp (5 ml) of ground or instant coffee with the original amount of milk.
Adding 30–40 mg of caffeine to your overnight oats will enhance alertness, short-term recollection, and reaction time, according to a study.
Add your preferred fresh fruits, nuts, and seeds on top of this recipe.
To reduce caffeine intake while still enjoying the flavor of coffee, replace espresso or ground coffee with ground chicory root. Chicory root, brewed, has a taste similar to coffee but does not contain caffeine.
9. Blueberry-banana overnight oats
Blueberries, ripe bananas, and rich coconut milk transform regular oatmeal into exquisite vegan overnight oats. Prepare up to four jars simultaneously to store in the refrigerator for convenient grab-and-go breakfasts during the week.
Ingredients
- 1/2 cup of unsweetened coconut milk beverage
- 1/2 cup of traditional oats (see Tip)
- 0.5 spoonful of chia seeds (optional)
- Half of a banana, mashed
- 1 tsp. maple syrup
- Small amount of salt
- 1/2 cup of fresh blueberries
- 1 tbsp. unsweetened flaked coconut (optional)
Preparation
Combine coconut milk, oats, chia seeds, banana, maple syrup, and salt in a pint-sized jar and mix. Top with blueberries and coconut, if preferred. Cover and refrigerate the dish overnight.
10. Overnight matcha oats with berries
Matcha overnight oats are topped with blueberries and raspberries, creating a convenient breakfast option for meal prep.
Ingredients
- 2/3 cup of skim milk
- 2/3 cup of rolled oats (see Tip)
- 1 tsp. matcha powder
- 1 tbsp. chia seeds
- 2 tsp. pure maple syrup
- 1/8 tsp. salt
- 1/4 cup of blueberries
- 1/4 cup of raspberries
- 1 tbsp. sliced almonds
Preparation
Mix milk, oats, matcha powder, chia seeds, maple syrup, and salt in a pint container. Sprinkle with blueberries, raspberries, and almonds on top. Refrigerate covered overnight.
The bottom line
Preparing overnight oats is a simple and nutritious process. They can be consumed for breakfast or as a snack, need minimal preparation, and are a convenient meal choice.
Overnight oats are highly adaptable, allowing for a wide range of meals by simply changing the toppings. If you haven’t already, consider incorporating them into your meal rotation.
