Forget Breakfast Cereals — 5 Overnight Oats Recipes for a Nutrient-Packed Start to the Day

Most people rush through their morning routine to avoid being late for school or work. This makes the colorful box of cereal even more tempting. However, most popular cereals contain more added sugar than a glazed donut. While they might give you an instant energy boost, they will invariably lead to a crash and can cause long-term health issues.

If convenience is the most important factor in your morning breakfast routine, I have the perfect solution for you — overnight oats. There is no cooking involved, and they are packed with health-boosting nutrients. Plus, there are hundreds of recipes, allowing you to customize them to your preferences and fitness goals.

A randomized controlled trial published in the European Journal of Clinical Nutrition found that overnight oats (even with added sugar, nuts, or seeds) resulted in significantly lower blood glucose and insulin levels compared to cream of rice cereal. This suggests overnight oats offer a more controlled and healthier way to regulate blood sugar levels in the morning. (1)

In this article, I share the five most delicious overnight oat recipes, why you should choose overnight oats over sugar-laden cereals, and a few tips on making the most delicious oats. So, sit tight and read on.

5 Overnight Oat Recipes to Kickstart Your Mornings

Let’s be honest: Oats are rather bland and tasteless, which is why most people avoid this otherwise healthy food source. However, oat recipes that suit your tastes and preferences can help make them a staple in your diet.

Here are five overnight oat recipes that should be a part of your arsenal:

Recipe One: Chocolate Indulgence Overnight Oats

Who doesn’t like chocolate? This recipe is a must-try if you have kids and want them to transition from sugar-laden cereals to healthy overnight oats. Add a scoop of whey protein powder to supercharge your muscle-building progress.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tbsp. unsweetened cocoa powder
• 1 tbsp. maple syrup or honey
• 1/4 tsp. vanilla extract
• 1 scoop chocolate flavored protein powder (optional)
• Salt

Instructions:

1. Combine all ingredients in a big jar or container and mix thoroughly.
2. Cover and put in the fridge overnight.
3. Add a few dark chocolate chips and fresh raspberries for extra indulgence.
4. Pour maple syrup to your liking.

Recipe Two: Classic PB & Banana Overnight Oats

Peanut butter and bananas are a constant in most healthy breakfast routines. The good news is that you can combine them with oats for a balanced macro split. This recipe is incredibly easy to prepare and will keep you feeling full until late in the afternoon.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tbsp. chia seeds
• 1 tbsp. peanut butter
• 1/2 banana, sliced
• Pinch of salt
• Maple syrup or honey to taste (optional)

Instructions:

1. Mix oats, milk, chia seeds, peanut butter, a pinch of salt, and sweetener (if using) in a jar or bowl.
2. Top with banana slices.
3. Cover and refrigerate overnight.
4. Enjoy cold in the morning with extra banana slices and maple syrup or honey if desired.

Recipe Three: Tropical Sunshine Overnight Oats

This overnight oats recipe is for you if you enjoy fancy cereals that feel like a party in your mouth. Since this is a tropical-themed oats recipe, we will mainly use coconut products. However, you can tweak the recipe to include seasonal fruits or combine multiple fruits for a flavor blast.

Ingredients:

• 1/2 cup rolled oats
• 1/3 cup coconut yogurt
• 1/3 cup coconut milk (or milk of choice)
• 1 tbsp. chia seeds
• 1/4 cup chopped mango
• 1/4 cup shredded coconut (unsweetened)
• Salt

Instructions:

1. Combine oats, yogurt, milk, chia seeds, mango, coconut, and salt in a bowl.
2. Keep covered in the refrigerator overnight.
3. Add a drizzle of honey or maple syrup in the morning if desired.

Recipe Four: Very Berrylicious Overnight Oats

I save this recipe for days when I’m feeling overly fatigued and sore. Berries are packed with antioxidants, which can help eliminate free radicals and reduce cell damage. While I prefer mixed berries, you can use one type of berries as well.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup Greek yogurt
• 1/4 cup milk 
• 1 tbsp. chia seeds
• 1/2 cup mixed berries (fresh or frozen)
• Honey or maple syrup to taste (optional)

Instructions:

1. Whisk together oats, yogurt, milk, chia seeds, and sweeteners in a jar or container.
2. Top with berries of your choice. Use frozen berries if you prefer a thicker texture.
3. Refrigerate overnight.

Recipe Five: Pumpkin Spice Delight Overnight Oats

The four overnight oat recipes mentioned above are on the sweeter side. However, there might be days when you are craving something spicy. For days like these, we have the pumpkin spice delight.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice
• 1/4 cup pumpkin puree
• 1 tbsp. maple syrup
• 1 tsp. pumpkin pie spice
• 1/4 tsp. vanilla extract
• Salt

Instructions:

1. Pour all the ingredients (except maple syrup) into a container and stir until you have a smooth mixture.
2. Refrigerate overnight.
3. In the morning, top with chopped pecans or walnuts for added crunch.
4. Add maple syrup to your liking.

Flavor Boost Options For Overnight Oat Recipes

If you’re not a fan of good old plain oats, you can customize your breakfast with the following ingredients:

• Spices: Cinnamon, nutmeg, or a pinch of ginger.
• Fruits: Berries, chopped apples, pears, mango, etc.
• Nuts and Seeds: Almonds, walnuts, or chia seeds. You could also use nut butter.

Tips for Making the Overnight Oats Ahead of Time

Get a head start using these prep tips:

• Containers: Mason jars with lids are the most popular choice for making overnight oats. It makes them convenient to eat while on the go.
• Mix: Combine all the ingredients in the container, seal it, give it a generous shake, and let it set for at least five hours. Leaving it overnight is ideal.
• Avoid the Mush: Use a one-to-one liquid-to-oats ratio to keep the oats firmer. More liquid makes the dish creamier. Add fresh fruit toppings just before serving to avoid making the oats soggy.
• Storage Life: Overnight oats can be stored in a fridge for up to five days, making them an excellent option for busy individuals.

Why Overnight Oats Are the Superior Breakfast Option

Below are the reasons why you should pick overnight oats over packaged breakfast cereals:

Packed with Fiber

Oats are among the most healthy sources of fiber and complex carbohydrates, which keep you feeling full and energized long after your breakfast. The fiber also improves your digestive health and increases food digestibility.

“Oats are an excellent choice as a meal or snack because they’re whole grain and contain lots of nutrients and fiber,” said Margie Saidel, R.D. 

The soluble fiber also slows carbohydrate absorption, helping control blood sugar spikes and crashes throughout the day.

Heart Health Benefits

A study published in the Nutrients journal concluded that oat consumption, including overnight oats, was associated with significant reductions in total and LDL cholesterol. This supports the idea that overnight oats can contribute to improved heart health. (2)

Oats can also reduce blood pressure levels, which can further improve heart health. Not to mention, high-fiber diets can help lose weight, reducing the strain on the cardiovascular system.

Excellent Source of Nutrients

Oats contain a bunch of essential vitamins and minerals like thiamin (Vitamin B1), magnesium, phosphorus, zinc, manganese, and iron. These can fuel your body, boost muscle recovery, and ensure constant energy levels.

The antioxidant in oats, avenanthramides, is an incredibly potent antioxidant that can lower inflammation in the body and prevent heart issues.

Customizable Flavor

Oats have a naturally mild flavor, which makes them a blank canvas for other flavors. You can add different fruits, spices, nuts, chocolate, and sweeteners to suit your tastes and preferences. You could also pair overnight oats with protein powder, Greek yogurt, or nut butter to achieve your muscle-building goals.

Also, prepping overnight oats in a mason jar allows you to carry them with you while you’re running late.

Best Types of Oats For Overnight Oat Recipes

Contrary to what most people think, all oats are not the same. Here is everything you need to know about different types of oats for these recipes:

Steel-Cut Oats

These deliver a chewier texture and a slight crunch when used in overnight oat recipes. You might need to use a slightly higher liquid-to-oats ratio for proper soaking due to their density. However, feel free to experiment with it to explore different textures and crunch levels.

Furthermore, since these are less processed than the other two variants, they might have a less pronounced flavor from added ingredients. I also tend to use more sweeteners with steel-cut oats as they are naturally more nutty.

Old-Fashioned (Rolled) Oats

This option is the most popular pick and offers a softer, creamier texture while retaining some crunch and chew. All the five overnight oat recipes listed in this article work well with old-fashioned rolled oats.

Instant Oats

These have the softest and almost mushy texture when used in overnight recipes. Instant oats can become overly soft if you soak them for too long. I recommend soaking them right before bed and eating them first thing in the morning. Wait for too long, and eating these might feel like a chore.

That said, which overnight oats you choose ultimately boils down to personal preferences. Go with the steel-cut variant if you prefer a chewy texture. The old-fashioned oats will get you the standard oat vibes.

I use instant oats when I forget to soak the oats overnight, but I still have three to four hours before breakfast.

Conclusion

Overnight oats are among the most convenient breakfast options. Plus, you can shape them according to your tastes and dietary preferences. Vegans can use plant-based recipes, whereas others can incorporate multiple animal-based products in their meals.

I highly recommend you try any of these five overnight oat recipes today. They are incredibly easy to prepare and won’t take more than five minutes.

I’d love to hear your feedback in the comments section below.

References

1. Wolever, T. M. S., Jones, P. J. H., Jenkins, A. L., Mollard, R. C., Wang, H., Johnston, A., Johnson, J., & Chu, Y. (2019). Glycaemic and insulinaemic impact of oats soaked overnight in milk vs. cream of rice with and without sugar, nuts, and seeds: a randomized, controlled trial. European journal of clinical nutrition, 73(1), 86–93.
2. Yu J, Xia J, Yang C, et al. Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022;14(10):2043. Published 2022 May 13. doi:10.3390/nu14102043

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