Searching for a healthy breakfast?
We have one morning meal that is oat of this world that takes less than 5 minutes to prepare. Now that is quick cooking!
Meal prepping overnight oats ease busy mornings while providing energy and nutrients to get the day going in full force.
And while oats might be small, oh how are they mighty and packed with beneficial nutrients. These include, but are not limited to:
• Dietary fiber. Oats contain both soluble and insoluble fibers. The combo helps control blood sugars, reduce the risk of heart disease, support digestive health, and manage weight. As most struggle to eat enough fiber, starting the day with a high-fiber cereal can help meet daily needs.
• Plant-based protein. Protein is often attributed to animal sources, though plants can likewise offer the macronutrient. Plant-based diets can aid in managing weight and reducing the risk of chronic disease.
• Iron. Oats offer the nutrient iron, a vital component of hemoglobin that transports fresh oxygen throughout the body. The mineral also plays a role in supporting metabolism and immune health.
• B vitamins. Oats contain B vitamins that are crucial for proper body functioning. These vitamins help support a healthy metabolism, produce hormones, and ensure proper development.
Ready to start reaping these benefits overnight?
Use the base overnight oats recipe then elevate flavor and nutrient content with Greek yogurt and peanut butter. Find a vegan-friendly overnight oat recipe, too!
Overnight Oats Recipe
Yield: 1 serving
Nutrition per serving: 220 calories, 4 g fat, 9 g protein, 38 g total carb, 5 g fiber
Prep time: 5 minutes
Cook time: At least 2 hours or overnight
Total time: At least 2 hours
• 1/4 cup old-fashioned oats or rolled oats
• 1/4 cup low-fat milk (or unsweetened milk alternative of choice)
• 1/2 Tbsp honey
• 1/2 tsp vanilla extract
• Pinch of salt
1. Use a tight-sealed container, such as a mason jar, and fill with all ingredients.
2. Stir to combine and let chill in the refrigerator overnight.
3. When ready to enjoy, give another generous stir and dig in or add your favorite toppings!
Overnight Oats with Greek Yogurt
Adding Greek yogurt elevates creaminess, flavor, protein, and probiotics to the overnight oat recipe.
Use these 3 steps for selecting and using Greek yogurt for the ultimate health benefits!
1. Ensure probiotics are added.
Probiotics are good, live bacteria that help keep the gut healthy. They likewise support a strong immune system and can help manage weight.
Probiotics are mostly found in fermented foods such as yogurt. Look for the common probiotics on the container, including the strains Lactobacillus and Bifidobacterium.
2. Find a Greek yogurt without added sugars.
Being a source of dairy, yogurt naturally contains carbs. However, most yogurt is often filled with added sugars for added sweetness.
Look for a plain, unsweetened yogurt to control sugar intake. Offer natural sweetness using the tips below.
3. Offer natural sweetness.
The oatmeal recipe already contains natural sweetness from the honey. Feel free to modify sweetener choice and use other ingredients.
Sweeten with fresh berries, banana, and other fresh fruit. Cinnamon and nutmeg also enrich flavor without tacking on calories.
Overnight Oats with Peanut Butter
Peanut butter overnight oats recipes are as abundant as they are delicious and nutritious.
Give these peanut butter combos a try:
• Nutty monkey: peanut butter, banana, chopped peanuts
• Apple cinnamon: apple chunks, peanut butter, cinnamon
• Chocolate peanut butter cup: cocoa powder, peanut butter
• PB & J: peanut butter, chopped strawberries, crushed peanuts
• Peanut butter pretzel: peanut butter garnished with crushed pretzels prior to eating
• Trail mix: peanut butter, raisins, mini chocolate chips, slivered almonds
Experiment with other nut butters, including almond butter and cashew butter. Seed butters, including sunflower butter, taste great and offer healthy fat as well.
Vegan Overnight Oats
To make overnight oats vegan, modify the recipe with these ingredient swaps and tips:
• Dairy milk for plant-based milk, including coconut milk and almond milk.
• Honey for maple syrup, agave, or another preferred sweetener.
• Plant-based yogurt, including those made from coconut and pea protein.
• Add chia seeds and flax seeds. Not only are they plant-based thickeners, but offer fiber and healthy fat to the oats.
All-in-all, get creative and play around with ingredients for your overnight oats. This may mean tweaking the milk mixture to reach desired thickness and omitting sweeteners. Add favorite fruits, nuts, and other mix-ins as well.
Cater to vegan, gluten-free*, and other dietary needs and preferences that work best for you as well.
*Oats are naturally gluten-free, though they are often produced in food plants that process wheat. Prevent contamination risk by checking if the product is labeled "gluten-free."