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."

The Bottom Line

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. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.

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.

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.

When simply soaking oats overnight without cooking them, they are more likely to be troublesome to your digestion than cooked oats. That means you're more likely to experience those GI symptoms like bloating, flatulence, and stomach cramps.

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

Oats improve gut health

The resistant starches found in oats also provide a rich food source for the friendly bacteria that live in your gut, which helps keep your microbiome in good balance. Interestingly, these friendly bacteria are hard at work when they are well-fed.

For those looking for a fiber-rich, protein-filled breakfast that requires little to no effort at all to help with their weight loss goals, overnight oats are the ideal solution. Unlike regular oatmeal, which is cooked in boiling water on the stove or zapped in the microwave, overnight oats are not cooked at all.

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?

Is overnight oats better with milk or yogurt? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

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.

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.

Yogurt Substitutions

I used peanut butter but oftentimes use almond butter, cashew butter, and granola butter! All are equally delicious.

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!

Oats naturally contain a type of starch called beta-glucan, which can give them a slimy texture if it is not washed off properly. Another possible reason is that the oats were soaked for too long, which can cause the oats to release more starch and become slimy.

The addition of milk to overnight oats creates a creamy texture whereas water won't add any creaminess but that's not necessarily a bad thing. We can compensate for the lack of creaminess and flavor with other nutritious ingredients like mashed banana, plant-based yogurt, or nut butter.