Easy Overnight Oats: A Quick, Healthy Breakfast
Easy overnight oats is a breakfast craze that turned up a few years ago. People swear by how great it is! Just do a search online and you will find an endless array of recipes. This no-cook oatmeal is even perfect for travel. All it takes is a little forethought before bedtime, and you’re ready to go in the morning!
Why Soak Oats?
Many people have a hard time digesting oats, including me. Oats contain a lot of phytic acid which helps them stay intact through our digestive system. When we soak them, enzymes like phytase are released which starts to break down phytic acid, making it easier on our digestion. The oats break down as you sleep, so you wake up to a satisfying breakfast with minimal effort. I especially love overnight oats in summer when it’s too hot to eat a cooked meal, and it's perfect to top with tons of fruit.
How to Prepare Easy Overnight Oats
Place 1 cup of oats in a mason jar with 1 ½ cups milk.
Stir and let sit overnight in the fridge.
In the morning, simply stir and enjoy.
That's it! It really is that easy. My husband likes to eat instant oatmeal for a quick breakfast when I am not around to cook something for us. I introduced him to overnight oats and he was surprised at how CREAMY they are. I have noted some recipes below to help you with flavor combinations and give you ideas for what you can make at home.
The standard ratio of oats to milk is 1 cup oats to 1 ½ to 2 cups milk depending on your preference.
Always use old-fashioned rolled oats. Instant oats turn to mush, while steel-cut oats are best cooked.
Flavoring Your Overnight Oats
The basic recipe above is just plain oats. You need to add some flavor to it and it’s really a blank canvas. Add anything you want, here are some ideas:
To one cup of oats add:
1 cup almond milk, ½ cup vanilla coconut yogurt, 3 tbsp maple syrup, 1 tsp cinnamon, pinch salt. Top with blueberries
1 ½ cups almond milk, 3 tbsp maple syrup, 1 tsp cinnamon, 2 tbsp peanut butter. Top with hemp seeds
More recipes below.
My Favorite Easy Overnight Oats Recipes
Peanut Butter Cup Overnight Oats from That Clean Life. Sounds decadent, but it really isn't with ingredients like oats, almond milk, peanut butter, chia seeds, maple syrup and cocoa powder. Topping with chocolate chips is optional, and you can leave those off for a less sweet option. The peanut butter and chia seeds make this a high protein meal, with added polyphenols from the cocoa powder.
Carrot Cake Overnight Protein Oatmeal from Dashing Dish. I just love the idea that our oatmeal can taste like a carrot cake! Includes grated carrot, cinnamon and some pumpkin pie spice. Use a coconut yogurt if you are staying away from dairy.
Blueberry Muffin Overnight Oats from Fit Foodie Finds. This is my favorite flavor combination, blueberries and a little lemon. Make sure to mash some of those blueberries when you put this together so the flavors really sink into the oats.
Don’t be afraid to experiment with your own toppings. Keep it healthy and less sweet with whole food add-ins like chopped nuts, nut butter, fresh fruit, coconut flakes, dried cranberries and cinnamon. Dates can also act as a natural sweetener so you can skip the sugar.
Need More Healthy Breakfast Ideas?
Try these recipes from my archives to create easy-to-eat breakfast snacks that can be made ahead of time:
Chicken Hashbrown Fritters - Made from ground chicken and shredded white sweet potatoes, great breakfast or snack anytime
Dairy Free Vegetable Frittata - you dont need all the milk and cheese to make a great breakfast frittata dishEasy breakfasts are a snap if you have a bank of ideas and tricks up your sleeve to make it happen.
Printer-Friendly Recipe
Peanut Butter Overnight Oats
Soaking oats overnight makes them more digestible, and creates an easy, creamy breakfast. And the peanut butter helps to slow down the blood sugar spike some people experience with oats. Make this your own by adding fruits and nuts.
Ingredients
- ½ cup whole rolled oats (not instant)
- 1 cup unsweetened milk of choice
- 2 tablespoons peanut butter
- 1 tablespoon maple syrup
- 1/8 teaspoon cinnamon
- pinch of salt
Instructions
- Mix everything together, cover and let sit in the fridge overnight.
- In the morning stir, place half in a bowl and top with berries, sliced banana, hemp seeds or nuts!
Notes
Other ingredients to add to your oats:
- swap out the peanut butter for pureed pumpkin.
- Add 2 teaspoons chia for added fiber! Increase the milk by 1 tablespoon too.
