Overnight oats make for a delicious and healthy breakfast. Image courtesy: Freepik Who doesn’t love a creamy bowl of overnight oats with fruits and crunchy nuts? You would agree when we say that overnight oats make for a wholesome breakfast that would not only keep you full for a […]
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Who doesn’t love a creamy bowl of overnight oats with fruits and crunchy nuts? You would agree when we say that overnight oats make for a wholesome breakfast that would not only keep you full for a long time, but make you look forward to breakfast everyday as well.
What’s more? These can be eaten cold or hot and can be made days in advance. So, overnight oats are the perfect meal-prep as well. Besides being incredible in taste, they are also extremely healthy.
What are overnight oats?
Overnight oats are a convenient and nutritious breakfast option that has gained popularity for its simplicity and versatility. “You can make your bowl of overnight oats by mixing rolled oats with milk or yogurt and letting the mixture sit in the refrigerator overnight. This extended soaking period allows the oats to absorb the liquid, resulting in a soft and creamy texture without the need for cooking,” says dietitian Garima Goyal.
What kind of oats are best to make overnight oats?
Rolled oats, also known as old-fashioned oats, are the most commonly used and recommended type to include in overnight oats recipes. “They have a hearty texture and absorb liquids well during the soaking process, resulting in a creamy and satisfying consistency,” says Goyal.
Also Read: 3 solid reasons why oats are the best breakfast option for heart patients
4 overnight oats recipes you must try
Here’s how to make overnight oats! These are four delicious variations of overnight oats for you to try:
1. Classic Overnight Oats
To prepare this, you need
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- 1/2 cup rolled oats
- 1/2 cup milk (dairy or plant-based)
- 1/2 cup yogurt
- 1 tablespoon chia seeds
- 1 teaspoon honey or maple syrup
- Toppings: Sliced bananas, berries, and a sprinkle of chopped nuts
2. Apple Cinnamon Overnight Oats
To prepare, you need:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1/2 cup applesauce
- 1/2 teaspoon cinnamon
- 1 tablespoon chopped walnuts
- Toppings: Sliced apples and an extra dash of cinnamon
3. Chocolate Peanut Butter Banana Overnight Oats
To prepare, you need:
- 1/2 cup rolled oats
- 1/2 cup milk (dairy or plant-based)
- 1 tablespoon cocoa powder
- 1 tablespoon peanut butter
- 1/2 banana, mashed
- Toppings: Sliced banana, a drizzle of peanut butter, and a sprinkle of dark chocolate chips
4. Berry Almond Crunch Overnight Oats
To prepare, you need:
- 1/2 cup rolled oats
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon sliced almonds
- Toppings: Additional mixed berries and a handful of granola for a crunchy texture
Here’s how to prepare your overnight oats
Step 1: In a jar or container, combine the oats, liquid, and any additional seeds or flavourings.
Step 2: Mix well and refrigerate overnight.
Step 3: In the morning, give it a good stir and add your chosen toppings.
What is the secret to making the best, yummiest and healthiest overnight oats?
Here are some tips:
1. Base Ingredients
Use high-quality rolled oats for a hearty texture. Choose a nutritious liquid like milk (dairy or plant-based) or yogurt to provide protein and enhance creaminess.
2. Sweeteners
You must choose natural sweeteners like honey or maple syrup. Alternatively, rely on the natural sweetness of fresh fruits. Be mindful of added sugars to keep your overnight oats healthier.
3. Toppings
Add a variety of toppings for flavour and nutrition. Fresh fruits, nuts, seeds, and dried fruits can contribute vitamins, minerals, and antioxidants.
Also Read: This overnight oats recipe is the perfect breakfast fix for your busy mornings
4. Protein Boost
Consider adding protein sources such as chia seeds, flaxseeds, or a scoop of nut butter. This enhances satiety and adds nutritional value.
5. Spices and Flavourings
Experiment with spices like cinnamon or nutmeg for added flavour without extra calories. Vanilla extract can also enhance the taste.
6. Texture Enhancement
For added texture, layer your overnight oats with crunchy elements like granola or toasted coconut.
7. Portion Control
Be mindful of portion sizes to maintain a balanced meal. Adjust quantities based on your individual dietary needs.
What are the health benefits of overnight oats?
1. Heart health
The beta-glucans in oats are a soluble fibre that has been linked to improved heart health. They can help lower LDL cholesterol levels, potentially reducing the risk of cardiovascular diseases.
2. Weight management
The combination of fiber and protein in overnight oats promotes a feeling of fullness, which may help control appetite and caloric intake.
3. Blood sugar control
The soluble fiber in oats slows down the absorption of glucose, aiding in better blood sugar control. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.
4. Digestive health
Oats contain both soluble and insoluble fiber, supporting healthy digestion. The fiber adds bulk to stool, preventing constipation and promoting regular bowel movements.
5. Nutrient variety
The toppings provide vitamins, minerals, and antioxidants, contributing to overall health.
6. Energy boost
The complex carbohydrates in oats release energy slowly, providing a sustained energy boost. This can help maintain energy levels throughout the morning and enhance overall productivity.
7. Protein intake
Adding milk, yogurt or protein-rich toppings such as nuts and seeds increases the protein content, supporting muscle health and repair.
8. Balanced nutrition
Overnight oats allow for a balanced combination of macronutrients (carbohydrates, protein, and fats) and micronutrients.
9. Convenience and time-saving
The ease of preparation and the ability to make overnight oats ahead of time save valuable morning minutes.
