10 Overnight Oats and Oatmeal Recipes That Aren’t Just for Breakfast

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Oats can be enjoyed in a variety of ways. Registered dietitians and other nutrition experts love oats , and with good reason. In their natural state — meaning steel-cut (aka groats) or old-fashioned, not instant or quick oats — these whole grains are amazingly healthy . They’re full of […]

Click here to view original web page at www.everydayhealth.com

Registered dietitians and other nutrition experts love oats, and with good reason. In their natural state — meaning steel-cut (aka groats) or old-fashioned, not instant or quick oats — these whole grains are amazingly healthy. They’re full of both soluble and insoluble fiber, including a type called beta glucan, which the U.S. Food and Drug Administration (FDA) points out can directly decrease the risk of coronary heart disease. Eating oatmeal has also been linked to a lower risk of diabetes and improved weight and digestive health, according to the Harvard T.H. Chan School of Public Health.

There’re so good for you, in fact, that you shouldn’t limit yourself to only eating them for breakfast. Oats are a neutral base for a wide variety of toppings, and can be enjoyed sweet or savory, as a snack or a meal, hot or cold. Overnight oats, made by mixing old-fashioned oats with a liquid and allowing them to absorb it overnight in the refrigerator, have become a popular and easy way to enjoy cold oatmeal.

Only two rules apply. One, use the least-processed oats you can find. Instant oats cook more quickly but you’re sacrificing fiber and other nutrients for the convenience, and often adding unnecessary sugar (A single packet of Quaker Maple & Brown Sugar oatmeal packs 12 grams (g) of added sugar — almost half of the American Heart Association’s recommended daily limit on added sugar for women and one-third of the limit for men).

The second rule: Have fun! Experiment with toppings, nondairy milks, and using oats in savory dishes like soup. The more ways you can find to enjoy oats and oatmeal, the more you’ll reap their benefits without ever getting bored.

To get you started, we created hot and cold oat ideas for each meal, plus dessert and snacks, so you can find a satisfying recipe for any season or mood. Get ready to spoon.

Breakfast

Fresh fruit, nuts, and spices make this a.m. meal even heartier, with walnuts delivering filling fats, including omega-3s, which have been shown to be heart-healthy.

Serves 4

Ingredients

• 1 cup milk
• 1 cup steel-cut oats, toasted
• 1 pinch kosher salt
• ½ tsp ground ginger
• 2 pears, chopped (skin on)
• ¼ cup chopped walnuts

Directions

1. In a medium saucepan over medium-high heat, combine milk with 3 cups of water. Bring to a boil.
2. Add toasted oats and return to a boil. Lower heat and simmer, stirring occasionally, until most of the liquid has been absorbed, about 20 to 30 minutes.
3. Stir in ginger.
4. Divide oatmeal evenly among 4 serving bowls and top each with one-quarter of pears and walnuts.

Nutrition per serving: 320 calories, 11g fat (1g saturated fat), 10g protein, 49g carbs, 8g fiber, 13g sugar (0g added sugar), 150mg sodium

In this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. Fresh berries are a great source of antioxidants, past research has shown, but frozen berries pack just as much nutritional value as fresh (and sometimes more)!

Serves 2

Ingredients

• ⅔ cup milk
• ⅓ cup nonfat plain Greek yogurt
• 1 cup old-fashioned oats
• ½ medium banana, mashed
• 1 cup fresh sliced strawberries
• ¼ cup chopped walnuts

Directions

1. Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.
2. Divide oat mixture into two jars with lids. Top each with half the blueberries, strawberries, and walnuts.
3. Refrigerate for at least 4 hours or overnight.

Nutrition per serving: 520 calories, 17g fat (1.5g saturated fat), 20g protein, 78g carbs, 14g fiber, 20g sugar (0g added sugar), 60mg sodium

Lunch

Oats are a healthier alternative to pasta in soup, and along with vegetables deliver a double whammy of fiber — 7 g per serving. Plus, the broth in this soup is sure to help you toward your hydration goals.

Serves 2

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• ½ tsp kosher salt
• ¼ tsp black pepper, freshly ground
• ½ cup old-fashioned oats
• 4 cups no-salt-added chicken broth or vegetable broth
• ¼ tsp crushed red pepper
• ½ tsp Italian spice blend
• 3 tbsp fresh parsley, chopped
• 1 to 2 lemons, juiced

Directions

1. Place a medium stock pot over high heat. Add olive oil, onion, garlic, carrots, and celery and cook, stirring frequently, until vegetables soften slightly. Season with salt and pepper.
2. Add oats and cook, stirring, until they are lightly toasted, about 2 to 4 more minutes.
3. Add broth, crushed red pepper, Italian spices, parsley, and lemon juice to taste. Cook until vegetables and oats reach your desired consistency, about 4 to 6 minutes.

Nutrition per serving: 330 calories, 16g fat (2g saturated fat), 8g protein, 40g carbs, 7g fiber, 8g sugar (2g added sugar), 770mg sodium

The naturally nutty flavor and chewy texture of steel-cut oats makes a great addition to this or any salad.

Serves 2

Ingredients

• ⅓ cup plain nonfat Greek yogurt
• 1 tbsp lemon juice
• 2 tsp honey
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 1 Granny Smith apple, chopped
• 1 rib celery, sliced
• ⅔ cup cooked steel-cut oats, cold
• 4 oz cooked skinless chicken breast, cubed

Directions

1. In a small bowl, combine yogurt, lemon juice, honey, cinnamon, and nutmeg.
2. In a medium bowl, place apple, grapes, celery, oats, and chicken. Top with the dressing and gently toss to coat.
3. Evenly divide between two serving plates and top each with 1 tablespoon (tbsp) of almonds.

Nutrition per serving: 350 calories, 7g fat (1g saturated fat), 27g protein, 45g carbs, 6g fiber, 28g sugar (6g added sugar), 320mg sodium

Dinner

Risotto is traditionally made with Arborio rice, a processed grain that’s extra starchy. Subbing steel-cut oats upgrades your fiber from 2 g per half-cup to a whopping 8 g, per data from the U.S. Department of Agriculture (USDA).

Serves 2

Ingredients

• 6 cups no-salt-added beef or vegetable broth
• 2 tbsp olive oil
• 1 shallot, minced
• 2 cloves garlic, minced
• 1 pound baby portabella mushrooms, sliced
• ½ tsp Kosher salt
• ¼ tsp black pepper, freshly ground
• 1 cup steel-cut oats
• 1 tsp fresh thyme, plus more for garnish
• ¼ cup Parmesan cheese, freshly grated

Directions

1. In a medium pot, bring broth to a simmer. Cover and keep warm.
2. In a large skillet with high sides, heat olive oil over medium-high heat. Add shallot, garlic, and mushrooms, and season with salt and pepper. Cook, stirring frequently, until shallots are translucent and mushrooms begin to brown, 8 to 10 minutes.
3. Reduce heat to medium and stir in oats. Cook, stirring frequently, for 1 minute. Add 1 cup of hot broth and stir. Cook until all liquid has been absorbed before adding another cup of hot broth. Continue cooking, stirring as needed, and adding 1 cup of broth at a time until all the broth has been added and absorbed, 25 to 30 minutes in total.
4. Stir in thyme and cheese. Garnish with additional thyme and serve.

Nutrition per serving: 570 calories, 20g fat (2g saturated fat), 23g protein, 77g carbs, 14g fiber, 12g sugar (3g added sugar), 580mg sodium

A Buddha Bowl is the ultimate way to repurpose leftovers into a delicious and nutritious new meal. Steel-cut oats from yesterday’s breakfast find a new life in this recipe that is rich in fiber, antioxidants (thanks, kale), and heart-healthy fats.

Serves 2

Ingredients

• 1 tbsp olive oil
• 2 tbsp rice wine vinegar
• 1 pinch kosher salt
• 1 pinch black pepper, freshly ground
• 1 cup cooked steel-cut oats, cold
• ½ avocado
• 2 tbsp pecans, chopped
• 2 soft- or hard-boiled eggs

Directions

1. In a medium bowl, whisk together olive oil, vinegar, salt, and pepper. Add kale and lightly toss to coat.
2. Divide oats evenly among two serving bowls. Top with kale mixture, avocado, pecans, and eggs. Season with additional salt and freshly ground black pepper, as needed.

Nutrition per serving: 340 calories, 24g fat (3.5g saturated fat), 12g protein, 22g carbs, 6g fiber, 2g sugar (0g added sugar), 310mg sodium

Snack

Never thought of oatmeal as a snack? That’s about to change. These oatmeal cups are perfectly portioned and easy to prepare with whatever fruit you have on hand. You can even make them ahead of time. Flaxseeds add a valuable dose of fiber and omega-3 fatty acids to this already nutritious snack option.

Serves 6

Ingredients

• 1 cup old-fashioned oats
• 1 pinch kosher salt
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• 1 tsp pure vanilla extract
• 2 tbsp pure maple syrup
• 2 cups chopped seasonal fruit (berries, apples, peaches, and pears all work great)
• ¼ cup chopped pecans (optional)

Directions

1. Preheat oven to 350 degrees F.
2. In a large bowl, combine the oats, flaxseed, salt, cinnamon, and nutmeg. Add vanilla, soy milk, and maple syrup and stir to combine.
3. Gently mix in fruit and pecans, if using. Divide the mixture evenly among 6 8-oz heatproof jars or ramekins and bake until oatmeal begins to brown, 20 to 25 minutes. Enjoy immediately or refrigerate until ready to eat.

Alternatively, these jars can be stored before baking and baked one at a time as needed.

Nutrition per serving: 190 calories, 3.5g fat (0g saturated fat), 5g protein, 35g carbs, 4g fiber, 17g sugar (5g added sugar), 100mg sodium

There is nothing easier to make or eat than these tasty oatmeal orbs. They’re like healthy peanut butter chocolate truffles — nutrient-dense enough to keep you satisfied with fiber and healthy fats, and they freeze well so you can make a batch and always have some on hand.

Serves 20

Ingredients

• 1 cup old-fashioned oats
• ½ cup ground flaxseed
• ⅔ cup smooth natural peanut butter
• 3 tbsp honey
• ½ cup mini semi-sweet chocolate chips
• 1 tsp pure vanilla extract
• ¾ tsp ground cinnamon
• 1 tsp chia seeds (optional)

Directions

1. In a mixing bowl, combine all ingredients and mix thoroughly. Cover and refrigerate for 1 to 2 hours.
2. Roll the chilled mixture into balls about 1 inch in diameter. Enjoy immediately or refrigerate for up to 1 week. Makes 20.

Nutrition per serving: 150 calories, 9g fat (2g saturated fat), 5g protein, 14g carbs, 3g fiber, 7g sugar (6g added sugar), 30mg sodium

Dessert

Get all the flavor of your favorite fall treat with a fiber boost. Leaving the skin on the apples adds more than 1 g of fiber per serving, per USDA data.

Serves 4

Ingredients

• 1 pinch kosher salt
• 1 cup old-fashioned oats
• 2 crisp apples, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• ¼ tsp ground nutmeg
• 2 tbsp honey
• ¼ cup chopped walnuts

Directions

1. Bring 2 cups of water to a boil over medium-high heat. Add salt and oats and return to a boil. Reduce heat and simmer, stirring occasionally, until most of the water has been absorbed, 5 to 7 minutes. In the last minute of cooking, add apples.
2. Remove from heat and stir in cinnamon, ginger, and nutmeg.
3. Distribute the oatmeal among 4 serving bowls. Top each with one-quarter of the honey and walnuts.

Nutrition per serving: 260 calories, 7g fat (0.5g saturated fat), 6g protein, 45g carbs, 7g fiber, 18g sugar (9g added sugar), 120mg sodium