If you’re searching for a quick and easy meal that’s also healthy and can help you lose weight, overnight oats are the way to go. Overnight oats are not prepared like oatmeal, which is prepared in boiling water on the stove or in the microwave. They’re just rolled oats that have been soaked in liquid overnight in the refrigerator.
Is there anything better than a breakfast that prepares itself while you sleep? Where do we go to register?
Because you’ll be using pre-cooked rolled oats, soaking them in a liquid overnight is adequate to soften them to the same texture as cooking.
We’ve included a list of our favourite healthy overnight oatmeal recipes below. These nutritious overnight oats recipes will help you meal plan a filling breakfast.
Chocolate Protein Overnight Oats
Ingredients
1 cup unsweetened almond milk (or any milk you prefer)
1 cup rolled (old fashioned) oats
2 Tbsp. cocoa powder*
1/4 cup plain protein powder*
1 Tbsp. pure maple syrup
1/2 tsp. vanilla extract*
Instructions
1. Mix all ingredients together in a small jar or split between two jars to keep the two servings separate. Stir well to mix ingredients and dissolve chunks.
2. Place jar(s) in the refrigerator overnight or for 2 hours at the very minimum (overnight is preferred).
3. Remove from the refrigerator before eating and stir well.
4. Either eat directly from the jar(s) or place in a bowl. Eat within 24 hours of mixing for best results.
Notes: *If you use chocolate protein powder, skip the cocoa powder but add vanilla. If you use vanilla protein powder, skip the vanilla. *Can be eaten cold or microwaved to eat warm. Microwave time will vary based on the power level of the microwave but watch carefully since oats can boil and overrun the container easily.
Healthy Strawberry Cheesecake Overnight Oats
Ingredients
1/3 cup plain Greek yoghurt
1/2 cup (heaping) rolled oats
2/3 cup unsweetened milk of choice
1 tablespoon chia seeds or ground flax meal
1/2 teaspoon vanilla extract
Pinch of salt
0–2 tablespoons honey or maple syrup
1/4 cup chopped fresh strawberries
3 tablespoons softened cream cheese
Zest and juice of 1/2 lemon
Instructions
1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
2. Close and refrigerate for at least 4 hours, but preferably overnight before eating.
Banana Nutella
Ingredients
½ banana sliced
1 tablespoon Nutella
1 tablespoon hazelnuts crushed
1 tablespoon chocolate chips
Instructions
1. Place all ingredients into a large glass container and mix until combined.
2. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.
3. Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.
Blueberry Overnight Oats
Ingredients
1/3 cup plain Greek yoghurt
1/2 cup (heaping) rolled oats
2/3 cup unsweetened almond milk
1 tablespoon lemon juice
1/2 cup fresh or frozen blueberries (see notes)
1 tablespoon chia seeds or ground flax meal
1/2 teaspoon vanilla extract
Pinch of salt
0–2 tablespoons honey or maple syrup
Instructions
1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a pint or half-litre jar with a tight-fitting lid.
2. Close and refrigerate for at least 4 hours, but preferably overnight, before eating.
Notes: If you go the frozen route, you will want to back off on the added milk just a touch—by about a tablespoon—since the fruit will release some liquid as it defrosts.
Brownie Batter Overnight Oats
Ingredients
Basic overnight oats base
2 tablespoons cocoa powder
1 tablespoon sweetener of choice (granulated)
1 tablespoon healthy Nutella
Crumbled up healthy brownies or chocolate muffins
Instructions
1. In a bowl, jar, or small portable container, add your oats, milk and salt, and mix well.
2. Choose your flavour, and add those specific ingredients. Mix it together and refrigerate overnight, or for at least 2 hours.
3. Remove from the fridge and if desired, add more milk and extra toppings.
Notes: Nutritional values will depend on which overnight oats flavour you choose, and what add-ins or mix-ins you use.
Overnight Oats must be stored in the fridge at all times. Do not freeze it.
To ensure these are 100% vegan and gluten-free, always use gluten-free oats and dairy-free milk (almond milk, oat milk, soy milk, cashew milk, coconut milk, or nut milk blends).
Peanut Butter Overnight Oats
Ingredients
/2 cup unsweetened plain almond milk (or sub other dairy-free milk, such as coconut, soy, or hemp!)
3/4 Tbsp chia seeds
2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)
1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel-cut or quick-cooking)
TOPPINGS optional
Sliced banana, strawberries, or raspberries
Flaxseed meal or additional chia seed
Granola
Instructions
1. To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweeteners) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.
4. The next day, open and enjoy as is or garnish with desired toppings.
OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure there’s enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.
5. Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.