Recipe: Trio of Overnight Oats Recipes (2024)

FAQs

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Overnight Oats Basic Ratio = 1/2 cup old-fashioned oats + 3/4 cup milk. This is what I usually make for one serving. I'll add other things to this, but I'll share more about that below. If you want to double or triple this to make multiple servings you easily can.

Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using: 1/2 cup oats. 1/2 cup water (or milk or nondairy milk)

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.

Overnight Oats are great with all kinds of milk, dairy (pasteurized) or non-dairy. Feel free to use your favorite! We do not recommend making Overnight Oats with water because it will result in an overly liquid texture. Did this answer your question?

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

Yogurt Substitutions

In my recipe below, I opted for nut butter as a substitute for yogurt. I used peanut butter but oftentimes use almond butter, cashew butter, and granola butter! All are equally delicious.

What is a substitute for chia seeds in overnight oats? ›

Here are some alternatives. Flaxseed: If you don't like flaxseeds or chia seeds, you can replace them with nut butter, pumpkin seeds, sunflower seeds, or mashed fruit. Maple Syrup: Agave syrup or brown sugar is an excellent replacement for maple syrup.

That makes them perfect for warmer months, but you can certainly enjoy overnight oats year-round. Overnight oats keep well in the refrigerator for up to five days. So, prepare your oats on Sunday night, and you'll have breakfast covered for the workweek.

The Bottom Line

Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

You can definitely make overnight oats in a plastic container. Plastic jars tend to be more durable than glass, especially when dropped, making them a popular choice for families. They're also lightweight and inexpensive.

Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat.

Can I use water? No. Adding enough water to make your oats drinkable will greatly damage the taste. Think of it like eating cereal with water, don't do it!

It's important to note that the health quotient of your overnight oats depends on the ingredients you choose to add. To keep them as healthy as possible, focus on using natural sweeteners, fresh fruits, unsweetened milk or yogurt, and minimal amounts of added fats or sugars.

Make the base recipe: In a Mason jar or other lidded jar, place the oats, chia seeds, maple syrup, salt, and Greek yogurt, if using. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar. Cover and refrigerate overnight, or for up to 5 days.