9 Overnight Oats Recipes That Are Basically Fall in a Bowl (2024)

FAQs

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

To make them simply combine oats with milk of choice, chia seeds and fruit and place them in a jar or a bowl with a lid and refrigerate overnight. I use Monk fruit or Stevia to sweeten them but you can sweeten them with whatever you prefer.

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

Overnight oats will begin to deteriorate after the 2nd or 3rd day in the fridge, mostly due to the other ingredients added to the batch; and, they usually lose their texture and go bad after the fourth day. Make sure that you're storing them in an airtight container in the fridge.

There are countless health benefits of overnight oats, especially when it comes to your weight loss goals. It can keep you fuller for longer. For starters, oats can help keep you full, and in turn, can help reduce mindless snacking and excess calorie intake between meals.

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

Not only are overnight oats the heavier option in terms of texture, they are also richer in nutrients. Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.

Why do people put chia seeds in overnight oats? ›

Why do you put chia seeds in overnight oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

Making overnight oats is actually as easy as memorizing a simple ratio: Use equal parts old-fashioned rolled oats and milk, plus half as much yogurt.

But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight.

5 Mistakes to Avoid When Making Overnight Oats

Using the wrong oat-to-milk ratio: If you don't add enough milk, some of the oats will soak up all of the liquid before the rest of the oats can absorb any, creating an uneven texture. Some oats will be very soft while others might still be chewy.

Can I use water? No. Adding enough water to make your oats drinkable will greatly damage the taste. Think of it like eating cereal with water, don't do it!

You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.

Since overnight oats are really just oats that have been left to soften for hours in liquid — usually milk of some sort — to break down and become porridge-like, if you use too little liquid, the oats won't be able to soften enough and get that creamy consistency. Instead you'll have something more like cement.