Healthy Overnight Oats Recipes - 12 Amazing Flavors

Nowadays, breakfast is a big part of people’s daily routine. Breakfast is the first meal of the day, and it has been shown to have a positive impact on weight, mental well-being, and cardiovascular health.

You can prepare Healthy Overnight Oats Recipes that can be a perfect breakfast to start the day. It doesn’t take too much time, and it’s very easy to prepare. You can always make it in under 20 minutes, and you can customize it as you please.

While some people claim that they loved the taste of oatmeal, others thought it tasted like glue. This is why the overnight oats recipe has become so popular.

“It is not the horse that draws the cart, but the oats.”
Russian Proverb

Overnight oats are a cold breakfast meal made with whole grain oats, milk, and fruit. They can be a healthy start for your day and can be eaten as part of a balanced breakfast or as a snack.

Overnight oats are also the perfect food for the busy person. They are easy to make, don’t involve any complicated cooking or baking skills, and are tasty enough to be served as dessert if you want.

This article has shared some overnight oats recipes to help you feel energized and healthy from morning to evening. By reading this article, you will get a list of ingredients needed for the recipe. Have a good read!

Healthy Overnight Oats Recipes Main Ingredients

Rolled oats: Rolled oats are a type of the whole oat that has been steamed, rolled, flattened under heavy machinery, graded, and packaged. They provide you with dietary fiber, protein, and manganese and are also a great source of iron. These oats are used in many breakfast food products, including granola, breakfast bars, and instant oatmeal.

Milk: Milk is a highly nutritious liquid packed with calcium, protein, and essential vitamins. It is low in fat and contains many beneficial minerals. It has many health benefits, including bone strength, improved skin complexion, improved brain function, digestion, and weight loss.

Yogurt: Yogurt is a fermented dairy product that has been consumed for centuries. It is often made with milk, with or without cream, and sometimes with fruit or grains. Yogurt is a good source of protein-rich nutrients, including probiotics and calcium. Research has shown that yogurt can help reduce the risk of heart disease, cancer, and diabetes.

Chia Seeds: Chia seeds are a popular dietary supplement high in Omega-3 fatty acids, fiber, and minerals. They are beneficial because they can absorb up to ten times their weight in water, swell the seed and make it easier to digest. It serves as a source of hydration for our bodies, especially during workouts. Chia seeds are also rich in antioxidants, which help prevent cellular damage caused by oxidation.

Maple Syrup: Some natural sweeteners like maple syrup or honey blend well into this kind of recipe! You can always add as little or as much as you’d like. It contains many vitamins and minerals that are excellent for the human body. Maple Syrup and honey is a good source of antioxidants, and also it is light and easy to digest.

Health Benefits Of Overnight Oats

It’s full of Nutrients

Overnight oats are plenty of Omega-3 fatty acids, Vitamin A, Vitamin E, and B vitamins. It contains fiber, protein, potassium, and multiple vitamins. It also provides the body with sleep-promoting and helps reduce inflammation.

Improve Digestion

Oats offer some benefits to those who struggle with digestion issues as they aid in digestion and regulate blood sugar. In some cases, they can even help relieve constipation and bloating.

Lower Cholesterol

The lower cholesterol benefits of oats are most commonly attributed to the high fiber content. There is a one-to-one relationship between lowering cholesterol levels and maintaining healthy blood pressure for every gram of dietary fiber consumed.

Weight Loss

The most important benefit of overnight oats is that they curb your appetite by reducing sugar cravings. You will feel fuller for longer hours after eating them because of the high fiber content in oats. If you’re looking to lose weight, try adding some overnight oats to your diet plan.

Boost Metabolism

With all the nutrition in overnight oats, they are one of the best ways to improve your health, weight, and energy levels. They also increase your metabolism by 30% compared to oatmeal cooked in the morning.

Help Control Blood Sugar Levels

Oats can help control blood sugar levels and reduce the risk of diabetes. They are best served cold, not hot. One bowl of overnight oats has only 124 calories with only 3 grams of sugar.

They also contain slow-release carbohydrates, which help with satiety when eaten after exercise when you don’t need to use up energy stores for fuel.

You can save Time and Money.

Overnight oats are perfect for breakfast when you want something ready in the morning and take no more than 5 minutes to prepare. It’s also a great way to save money in the long run because it’s cheaper than other breakfast options like cereal, eggs, toast, waffles, etc.

How to prepare overnight oats

Stir all the ingredients together: put them all in a small jar until they are well combined.

Soaking time: Place your oats in a jar and put it in the fridge – overnight is best. The more time that goes by, the more of that delicious crunchy flavor you’ll get from your granola!

You can add toppings as desired.: Take your high-protein, carb-free breakfast to the next level by adding whatever you want!

Ways To Prepare Oats More Deliciously.

Nuts and Seeds: To get a subtle crunchy texture, you can add nuts and seeds. You can also try adding flaxseed, chia seed, sliced almonds, chopped pecans or walnuts, hemp seeds, sunflower seeds to your oatmeal.
Dried fruit: I love these oat bars because the dried fruits make them taste like candy bars. You can use dried cranberries, raisins, apricots, and chopped dates to lend a chewy texture and fruity flavors.
Fresh fruit: Some ways to make oatmeal more delicious are adding fresh fruits like bananas, strawberries, blueberries, and apples for a burst of flavor. You can also blend them into a puree to stir in.
Spices: Cinnamon, nutmeg, turmeric, cardamom, or ginger to spice up things.
Nut Butter: Adding nut butter or almond butter will increase the flavor of the oats. Drizzle it on top; it will provide a protein boost.
Yogurt: It is easy to make your oatmeal taste like a treat by adding yogurt to it. Yogurt will give it a creamy and smooth consistency and also add some calcium and protein and a probiotic boost.
Protein Powder: Adding protein powder to oatmeal adds a variety of amino acids and makes it a more satisfying breakfast that boosts energy for the day.
Extra Flavor: Add interesting toppings like coconut flakes or cacao nibs; they’re excellent for sweet summer fruits like banana, strawberry, pineapple, and tropical flavors.

Which Jar Is The Best To Use?

Different types of jars are used for various purposes. You need to know what kind of Jar you should use for your specific needs. It is because some jars are more effective than others in some cases.

The recommended size for this recipe is a 16-ounce jar. And if you are adding toppings, then that should be the size of your Jar. A 12-ounce jar will work for the base recipe, but using it with any mix-ins will need to use only what will fit in the space provided.

Mason Jar – If you want to make a batch of oatmeal overnight, this kind of Jar is the best choice. You can fill it with water, oats, brown sugar, raisins, and spices before storing it in the fridge overnight. The next day when you’re ready to eat it, all you have to do is warm up some milk or water and pour it into the Jar, then stir until everything is combined.

Weck Jar – It is a glass jar with a lid and a rubber ring used to seal the Jar. It’s available in different sizes. These jars are great for keeping oatmeal fresh overnight, so it’s ready to eat when you wake up.

How Can You Store Your Preparations?

Overnight oats are a great way to make a breakfast meal prep that can last up to 5 days. As well as saving you time, each serving only takes minutes to prepare and keeps you full for hours.

To Store: Overnight oats will be kept about 4 days in the fridge. If you have fruit for toppings or fruit mix-ins, it will not stay more than three days because the fruit will turn bad.
Refrigerate: Yes, you can freeze overnight oats! It will stay good for several months in the freezer. and when you feel like eating take it out and let it warm or put it in the microwave.

Questions and Answers

What is the Nutritional Value of an Overnight Oat?

Overnight oats are a healthy choice for breakfast if you’re in search of something nutritious. The basic recipe made with 2% cow’s milk and without the optional ingredients provides 215 calories, 33 grams of carbs, and 5 grams of protein.

How do they differ from Traditional Oats?

Traditional oats are thick, dense, and require a lot of stirring, while the overnight oats recipe uses steel-cut or old-fashioned rolled oats, which are thin, fluffy, and don’t need to be mixed as often.

Which type of Milk is used in Overnight Oatmeal?

Two types of milk can be used in this recipe; whole milk and non-fat milk. Whole milk is used for its creaminess, while non-fat milk with skim or low-fat content can be used when you want to make the meal healthier. You can also use almond or soy milk for those who are lactose allergen.

Eating it Warm or Cold, which one is the Best?

Both are the best for me because they are different. Eating oats cold is a delicious way to start your day in summer while eating it warm can be an enjoyable treat in winter.

When Soak did the Oat Expand?

Yes, of course, they will expand at about 10-15 %, as they will stay in the milk for the whole night. That’s why don’t fill the Jar to the top; give them space to expand and mix with all the ingredients.