On The Table

A collection of knowledge-based articles to inspire overall wellness.

Overnight Oats Benefits and Recipes

When it comes to quick and healthy breakfast options, it's easy to see why overnight oats are so popular. Discover the benefits of overnight oats and these recipes you have to try!

Overnight Oats Benefits and Recipes

With just a little bit of time, the creation of overnight oats offers a whole lot of flavor. 

Not only can the taste variations excite the taste buds, but your health and waistline will thank you. Let overnight oats make it into your morning breakfast bowl!

The Benefits of Overnight Oats

When it comes to the benefits of overnight oats, convenience and nutritious are superior contenders. Oats are inexpensive but provide the body with a wealth of benefits. 

Overnight oats make mornings run a little smoother all while providing you with the energy and nutrients to get your day going in full force. One cup of cooked oats…

…contains four grams of dietary fiber.

Specifically, oats contain two grams of soluble fiber and two grams of insoluble fiber. Soluble fiber has been shown to reduce the risk of heart disease while insoluble fiber contributes to good gut health and bowel regularity.

…provides plant-based protein.

Individuals generally turn to animal sources for protein intake. However, plant-based diets have shown to maintain and reach healthy weights and reduce the risk of chronic disease. Oats provide vegetarians and vegans with a protein option.

…offers iron.

Like protein, iron is generally found in animal meats such as beef. Consuming oats can contribute to healthy iron levels and keep blood rich in oxygen and transported to the body's tissues.

…rich in B vitamins.

Oats contain these water-soluble vitamins that are crucial for proper body functioning. B vitamins help support a healthy metabolism and may reduce the opportunity for developing chronic diseases.

How to Make Overnight Oats

Preparing overnight oats is simple, requires very little cleanup, and varies based on temperature preference. 

Oats can be cooked in a crockpot for a warm option or stored in the fridge for a refreshing, chilled alternative.

Refrigerator Oats

Use a tight-sealed container, such as a mason jar, and fill with a half-cup of oats and a half cup to one cup of water or preferred milk. Add in desired toppings, stir, and let chill until the morning hours. 

Mason jar oats are also a convenient, on-the-go breakfast!

Crockpot Oats

Before heading to bed, combine one cup oats and three cups water into crockpot. Set on low and stir upon waking. Scoop into bowl or mug and add flavorful toppings! 

Feel free to make oats in bulk by multiplying ingredients by number of servings desired (a half-cup of dry oatmeal is one serving).

Flavor Ideas and Options

Needing a little inspiration for your next bowl of oats? Take a bite out of these tasty and nutritious overnight oat variations!

• Blueberry Almond: Mix oats, milk, blueberries, and slivered almonds into a mason jar. Top with fresh blueberries when serving.

• Peanut Butter Oatmeal Cookie: Combine oats, almond milk, peanut butter, cinnamon, and a drizzle of honey. In the morning, garnish with sliced banana if desired.

• Apple Pie: To the crockpot oat instructions above, add sliced apples, cinnamon, and nutmeg. Serve warm for a healthy apple pie alternative, especially on a crisp morning!

• Banana Split: Fill mason jar with oats and banana, strawberry, and pineapple slices. When serving, top with peanuts or a dollop of peanut butter. Sprinkle cocoa powder atop if desired.

• Pumpkin: Either chilled or warm, mix oats, pumpkin puree, and a drop or two of vanilla extract. When serving, top with roasted pecans and a trickle of maple syrup for added sweetness.

• Coconut Cream Pie: Mix oats, Greek yogurt, lemon zest, and shredded coconut into a mason jar and chill.

• Mocha Oats: In the crockpot, add oats, unsweetened almond milk, a half cup of coffee, and a few pinches of cinnamon and cocoa powder. Serve warm in your favorite coffee mug!

In addition to the flavors mentioned above, feel free to add in chia seeds, flax seeds, nuts, and other toppings to amplify the nutritional and taste content.

Enjoy a morning breakfast cereal oat of this world!