Learn how to make overnight oats which is hands down the EASIEST healthy breakfast to prepare. Whip up a big batch on the weekend and your weekly breakfast dilemma is solved!
Overnight oats was one of the first healthy breakfasts I learned to make and I highly I recommend it to my clients. Oats when properly prepared are a healthy source of fibre, trace minerals and plant-based protein.
What is overnight oats
Overnight oats is simply rolled oats soaked in liquid overnight. The oats absorb the liquid and you’re left with a creamy porridge/oatmeal that does not require cooking. Overnight oats is usually eaten cold and is the quintessential healthy breakfast on the go.
Overnight oats for weight loss
Low glycemic – oats have a low score on the glycemic index which means they can prevent spikes in blood sugar levels. Control of blood sugar levels are of utmost importance especially for weight loss.
Low calorie – half cup of dry oats, the recommended serving size, contains about 150 calories.
High Fiber – oats can help support weight loss because of their high fiber content. High fiber foods take longer to digest. You feel full and less likely to deal with cravings as a result of fluctuating blood-sugar levels.
Overnight oats make for a truly healthy breakfast but beware, when your overnight oats starts to look more like dessert than breakfast you may have a problem.
How to make overnight oats; the perfectly healthy way
Oats + liquid
How to Make Overnight Oats – The Right Type of Oats
Start with good quality rolled or old-fashioned oats. Generally the larger the oat flake the less processed it is and the more nutrients it retains. DO NOT buy flavored instant oatmeal.They’re full of sugar and other junky ingredients.
Serving Size – ½ cup dry oats is ideal
How to Make Overnight Oats – The Liquid
You have many options to personalise overnight oats to your taste. Here are a few of my favourites
Herbal, Green or Black Tea
How to Make Overnight Oats – The perfect oats to liquid ratio
For a thick, dense consistency use equal parts oats to liquid per serving ( 1/2 cup oats to 1/2 cup liquid)
For a creamy, spoonable consistency use 1 part oats to 2 parts liquid per serving ( 1/2 cup oats to 1 cup liquid)
How to Make Overnight Oats -Toppings & Mix Ins
Toppings MAKE overnight oats. Overnight oats without toppings may leave you unsatisfied and susceptible to overeat later. If you’re having plain oats, include a side of protein and fat with your meal for eg scrambled eggs cooked in coconut oil.
How to Make Overnight Oats -Topping Ideas
Fresh or frozen fruit can be added to the overnight oats at the time of making.
Serving size = 1/2 cup
Frozen fruit works especially well with overnight oats, as they thaw overnight and the delicious juices are released into the oats. yummmm
Nuts, Nut Butter and Seeds should be added right before consuming.
Serving size = 2 to 3 tablespoons
Spices can be added liberally.
Make sure you don’t turn your healthy overnight oats in a dessert!
Do not be tempted to go overboard and use #allthethings as the calories will quickly add up.
So there you have it; now you know how to make overnight oats. Will you give it a try?
I’ve got some delicious healthy overnight oats recipes coming soon!
How to make overnight oats
- ½ cup gluten free rolled oats
- ½ cup water or plant based milk
- Combine oats and liquid in a jar with tight fitting lid
- Place in the fridge overnight
- Add toppings the following day