Overnight oats
are a popular and convenient breakfast dish made by soaking rolled oats in milk or yoghurt and leaving them in the refrigerator overnight or for several hours. The mixture is typically sweetened and flavoured with ingredients like honey, maple syrup, fruits, nuts, seeds, or spices to enhance the taste. Some variations also include chia seeds for added texture and nutritional benefits.
People add fruits as a topping for the sweet version while the savoury version includes raw veggies like cucumbers, onions and tomatoes. Here are some of the main reasons why overnight oats are often considered healthy .
Rich in nutrients
Rolled oats are a good source of complex carbohydrates, fiber, vitamins (like B vitamins), and minerals (such as magnesium and iron). They provide sustained energy and can help keep you full throughout the morning.
High in fibre
Oats are particularly rich in soluble fibre, specifically beta-glucans, which can help lower cholesterol levels and regulate blood sugar levels. Fibre also supports digestive health.
The protein content
When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function.
Good for heart
The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.
ALSO READ: This is what happens when you consume oats in breakfast every morning
Customizable and nutrient-dense
You can customize overnight oats to suit your preferences and dietary needs. By adding fruits, nuts, seeds, and other wholesome ingredients, you can boost the nutrient content and flavour without resorting to excessive sugar or processed additives.
Convenient and time-saving
The ‘overnight’ aspect of the name reflects the convenience of preparing your breakfast the night before. This makes it an excellent option for those with busy mornings, as it requires minimal effort in the morning.
Keep you full
Due to the combination of fibre, protein, and healthy fats often present in overnight oats, they can help keep you feeling full and satisfied, reducing the temptation to snack on less healthy options later in the day.
It's important to note that the health quotient of your overnight oats depends on the ingredients you choose to add. To keep them as healthy as possible, focus on using natural sweeteners, fresh fruits, unsweetened milk or yogurt, and minimal amounts of added fats or sugars. This way, you can enjoy a nutritious and satisfying breakfast that fits your dietary goals. If you still don’t know how to make it, here is a simple recipe using which you can make overnight oats.
Ingredients required for Overnight Oats
1/2 cup rolled oats
1/2 cup milk
1/4 cup Greek yoghurt
1 tbsp mixed seeds
2 tbsp mixed dry fruits
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Fruit toppings of your choice
How to make it?
In a glass jar or airtight container, mix the rolled oats, milk/yoghurt, honey or maple syrup, seeds, dry fruits, vanilla extract, and a pinch of salt. Stir until well combined. Seal the container and refrigerate it overnight, or for at least 4-6 hours. This allows the oats to absorb the liquid and become soft and creamy. In the morning, take the oats out of the fridge and add your favorite toppings. Common choices include fresh berries, and sliced banana. Your delicious and nutritious overnight oats are ready to eat! Mix the toppings into the oats or simply dig in with a spoon.
(Images courtesy: Canva)
FAQs
When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.
What happens if I eat overnight oats every day? ›
What happens when you eat oats everyday. Overnight oats is a true power breakfast that provides plenty of strength and energy. This is because of its high natural protein and fiber content that stimulate metabolism. They're complex carbohydrates break down slowly and keep you full for longer.
What is the science behind overnight oats? ›
When you soak oats, it's almost like you're cooking them without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats' nutrients much more efficiently. Overnight oats are healthier for your gut.
What are the side effects of overnight oats? ›
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away. When applied to the skin: Lotion containing oat extract is possibly safe to use on the skin.
What not to add in overnight oats? ›
Here's what not to do when making overnight oats.
- Using water instead of milk. ...
- Forgetting to add salt. ...
- Using instant or steel cut oats. ...
- Adding berries to your oats at night. ...
- Not stirring your overnight oats. ...
- Forgetting to add spices and seasonings. ...
- Omitting nuts and seeds. ...
- Assuming you have to eat it cold.
Specific research on overnight oats from 2019 reveals that oats maintain their lower blood sugar impact and insulin response when soaked in skim milk overnight. Now that you know some of the benefits of oats, you may be looking for some tasty recipes for overnight oats.
How many times a week should you eat overnight oats? ›
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.
Why put chia seeds in overnight oats? ›
Overnight Oats Recipe Ingredients
But after a little experimentation, I realized that adding chia seeds to overnight oats takes them to a whole new level. They give the oats a delicious thick and creamy texture, sort of like that of chia pudding. They also add protein, fiber, and healthy fats.
How long do overnight oats last in the fridge? ›
We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.
How long should I soak overnight oats? ›
Add oats, milk, yogurt, maple syrup, chia seeds, vanilla and sea salt into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. If you're in a rush you can shorten the soak time to 2-4 hours.
Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture. Save steel-cut and quick-cooking oats for another time.
Why are overnight oats good for your gut? ›
The Beta-Glucan in oats promotes bile-acid excretion which transports toxins out of your gut. 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.
Why does my stomach hurt after eating overnight oats? ›
A person who has eaten oats can sometimes feel unwell and experience the symptoms of an oat allergy. However, it could be that they have celiac disease, gluten intolerance, or a gluten allergy. Celiac disease is an autoimmune response to gluten that affects 1 out of 100 people worldwide.
Are overnight oats bad for cholesterol? ›
Overnight oats also help in reducing bad cholesterol in the body and increasing the good cholesterol. Oats are also known to work wonders for those who have a high blood pressure. Overnight oats serve as a quick meal with minimal preparation.
Are overnight oats just as healthy? ›
Whether you enjoy overnight oats or cooked oats, both numerous health benefits and versatility in recipes. They are a whole grain powerhouse, packed with fiber, vitamins, minerals, and antioxidants.
How many days can you eat overnight oats? ›
How Long Do Overnight Oats Last? We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.
Are overnight oats high in carbs? ›
No, the classic overnight oats recipe is made of oats, a wholesome natural grain but very high in carbs. In fact, oats contain about 56 grams of net carbs per 100 grams. As a result, they spike blood sugar levels and are not approved on a keto diet.
Do overnight oats really take overnight? ›
Add oats, milk, yogurt, maple syrup, chia seeds, vanilla and sea salt into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. If you're in a rush you can shorten the soak time to 2-4 hours.
Is it OK to use regular oats for overnight oats? ›
Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture. Save steel-cut and quick-cooking oats for another time. Milk: You can make overnight oats with any kind of milk — dairy or non-dairy.
