How to make overnight oats: Health benefits, easy recipes and tips.

Considering this isn’t a complicated meal to make, there are a variety of ingredients to consider as each element can enhance or diminish your experience.Take a look below at the variations of ingredients you can use.

The Liquid

The jar or small bowl comes first, and you can start with the liquid or the oats. There have been questions about the use of water, and of course that can work however, be mindful that the final product won’t be as flavourful or creamy. I always tend to use milk as most people do, and the options are limitless.

• • Standard Dairy Milk – This can be regular cow’s milk or semi-skimmed milk which are higher in calories (compared to plant based alternatives).

• • Flavoured milk – This is one option that I personally haven’t tried but the use of strawberry, chocolate or banana can provide a sweeter end product if you don’t mind the added sugar.

• • Plant-Based Milk – The most commonly used amongst advocates of a healthy lifestyle, which can be beneficial for losing weight or bulking up. These are great because they compliment any oats style particularly well and you can opt for the sweetened versions or the non-sweetened versions. Some of the plant-based milk alternatives I use in rotation are almond milk (for the nutty flavour), Soy milk (for extra protein), oat milk and coconut milk (for the ones that truly appreciate the coconut flavouring).

• • Greek Yogurt – Considering this is thicker than milk I wouldn’t recommend just using Greek yogurt, however this goes well when mixed in with the oats. I sometimes add this as it provides an additional amount of protein and tastes great with toppings such as berries and other fruits.

The Oats

The main addition of this whole review, the one that brings it all together. While there are a variety of different oats, there isn’t a huge difference in flavour or taste. However, the differences reflected are that each have their own texture and soaking time, so some absorb and soak in the liquid quicker than other oat types.

• • Instant Oats – This is a more processed version that provides a more powdery texture that is finely cut. The soaking time is very short for this oats clocking in at about 1-2 hour’s which is ideal for a last-minute, on-the-go option. From personal preference, I’d say this oat type works best warmed up as opposed to leaving it overnight in the fridge, as the consistency is not as creamy as desired, even on a longer soak. This is a desired oat style for a very quick and ‘instant’ cook.

• • Rolled Oats – A very popular, old fashioned choice and one that I use majority of the time, you simply cannot go wrong with a flat and flakey textured, partially cooked style of oats. What I like about this style of oats is because of the variety of toppings I add, my preferred soak time of around 5-9 hours helps form the desired creamy texture which is consistent throughout.

• • Quick Oats – A variation of the old fashioned rolled oats which are typically cut thinner and smaller. I’d say for this oat style, the preparation time is quick like instant oats if you need a quick microwaved breakfast. However for this purpose of what were really here for (overnight oat supremacy), it absorbs liquid quicker than rolled oats. This is one to experiment with though based on preferences and the additions added, which can ultimately be affected by your choice of liquid and oats.

• • Steel Cut Oats – Instead of your old-fashioned flakes, this oat style is typically chopped into smaller pieces, so they usually require it to be soaked a lot longer than your instant oats and rolled oats. While the flavour profile is subjective, I find that this oat style after an overnight soak still retains a whole grain-like taste, but thats just me. Again, this is definitely one to experiment with if you like your oats on the grainy side.

• • Scottish Oats – Sharing similarities with steel cut oats, this oat style is grounded rather than chopped, but it still gives an authentic chewy quality which creates a more porridge-like consistency that is slightly more smoother than steel-cut oats.

• • Whole Oat Groats – The most whole, intact form of all the oat types, which resemble small grains. Because of this, usually this is the least recommended type of oats for preparing overnight oats, and also because this type will require the longest soaking time compared to all the above. If I’m feeling the full nutty experience, I typically utilise oat milk or nut butters with any of the above as this oat style can be overpowering to the toppings added. If time is on your side and you prefer some of your oats to be less of a consistent and smooth texture, this one is for you.

Toppings

This could be an endless section of potential additions, but I’ll try to keep it short and sweet. Of course not everything has to be on the sweet side, but the possibilities are endless depending on your feels. I usually tailor my topping additions towards my diet, so any of the additions listed below I’ll aim to recommend any alternatives so you can tailor it towards your goals. 

• • Whey Protein Powder – A great source of protein to start your mornings off, this helps me a lot especially on the days where I struggle to hit my calories. When I was on a calorie deficit, the addition of whey protein helped me avoid snacking by keeping me full for longer periods. This can also serve as a great base for your protein as it mixes extremely well with plant based milk and any oat type. I can’t recommend MyProtein enough (not an affiliate yet unfortunately), providing high quality flavours at a great price such as Cinnamon, Cookies and Cream, Apple Pie, Vanilla and Raspberry and Coconut. These are some of my go-to’s but if they aren’t for you they also have flavours such as Strawberry, Vanilla, Chocolate, Caramel and so on. They also have different variations of their Whey Protein such as Impact Whey, Diet Whey and Mass gainers, so if your in need of some extra protein but require an excess or a reduction of calories, there will be a specific whey protein tailored to your goals.

• • Fruits – A huge amount to list that are compatible with overnight oats, but fruits are an excellent addition if you want some natural sweetness without added sugars or if you happen to be a rush. My go-to’s are always sliced bananas and dates as they provide a great amount of sweetness and excellent amount of fibre for that feeling of fullness. Of course you have your berries which are so versatile so you can throw them into almost any flavour of oats, maybe sliced apple which goes hand in hand with cinnamon or nutmeg or if your wanting that tropical taste then you have to include mango’s, pineapple or peaches. These are just some of the options you can include.

• • Nuts and Seeds – These little things are true powerhouse’s as they pack a crazy amount of health benefits. While other toppings provide different benefits, most of the nuts and seeds I will mention are high in protein, fibre and packed with vitamins, mineral’s and antioxidants. However if you happen to find the taste of nuts off-putting, aim to blend them down or incorporate a small amount as these can enhance the flavour and texture of your oats as well as boost the overall nutritional profile for a healthy lifestyle. My go-to is a mixture of chia seeds, pumpkin seeds and sunflower seeds but for a different flavour or crunch you can add walnuts, pecans and almonds.

• • Sweeteners – Believe me when I say you don’t want your first meal in the morning to be bland and boring. Even if you consume overnight oats later in the day I guess there is no excuse at all for it to be lacking taste and sweetness. So if the above toppings do not provide you with the desired sweetness you’re looking for, dont feel guilty in adding a sweetener such as honey, maple syrup, stevia, extract’s or puree’s. While a few of these are natural sweeteners, some aid in providing the sweetness but do not impact blood sugar levels, such as stevia. Honey and maple syrup contain antioxidants so they can be great additions for increasing the nutritional benefits of your oats. Aim to add these in moderation though.

• • Additional mentions – The possibilities for toppings are truly endless, however I can’t end this list without some honourable mentions which I use on a regular basis. Firstly we have some spices and flavourings, such as cinnamon and nutmeg, providing a great amount of flavour without the added calories and they pair well together with fruits such as bananas and apples. A personal addition of mine is nut butters such as peanut or almond which goes great with…. well I’m sure you can guess! If your a chocolate person don’t sleep on cocoa powder, which contains very healthy benefits minus the sugar and fats that most chocolate products on the market contain.