Overnight oats are one of my favourite and most highly recommended wholefood recipes. They are ridiculously quick and easy to make, and best of all, a super cheap meal to add to your breakfast or lunch menu. The best part is, you can flavour them a million different ways with spices, fruit, nuts and seeds and never get bored. Let me show you how...
JUMP TO RECIPE ↓ HOME » ALL RECIPES » BREAKFAST RECIPES »
See, I told you oats are nutritious and I wasn't kidding. The average female adult needs anywhere from 30-50g per day, and just like protein, the only way to get fibre is from your diet. Uncooked oats provide a super rich source of this essential dietary fibre but also contain natural prebiotics that nourish and feed your gut microbes. This is why oats are such an excellent wholefood ingredient.
On a budget? Yeah with seven mouths to feed, we are too. Not only are oats densely nutritious, but rolled or quick oats are also usually very cheap to buy. I know at Coles or Woolies you find either type of oat for under $2-3 a bag. You can use them in a variety of recipes besides this one to add more fibre to your diet.
What Are Overnight Oats?
So, just what are overnight oats? Overnight oats are a quick and easy way to prepare a high-fibre, wholefood breakfast that will keep you satiated for hours. You make them by soaking raw, rolled oats in your choice of milk, water or yoghurt overnight. The oats absorb the liquid like micro sponges and create a deliciously healthy meal that can be enjoyed in a few hours or the next day.
Are overnight oats healthy? Absolutely. As I mentioned above, oats are a rich source of essential fibre, and when made with other healthy, wholefood ingredients create a densely nutritious main meal or snack. Once soaked, they taste similar to rice pudding which can be very high GI and is traditionally rather sweet. If you are in the process of cleaning up your diet, a drop or two of stevia may be all you need to enjoy soaking oats instead.
Key Ingredients Used
Overnight oats are perfect for the lazy cook. All you need to make them is rolled oats and liquid such as milk or your choice of yoghurt.
Rolled oats: oats are high fibre and super absorbent. Once added to milk, they will soak it up like a sponge creating a creamy textured and very filling pudding.
Milk or yoghurt: in my opinion the best milks to use are plantbased. I like them as they are dairy-free, low in calories and subtle in flavour. However, if you absolutely love your dairy, give it a go with an organic cow or goat's milk. You can also use vegan or Greek yoghurt to make creamier tasting soaked oats.
These are the key ingredients really, however there many other way to make it which I will share below. Whisking the oats and milk together will give you a thick pudding-like meal in roughly 2-3 hours.
Healthy Overnight Oats Variations
Aside from the basic ingredients of oats and milk, you can boost the nutrition and flavour of overnight oats by adding a variety of other healthy ingredients.
Protein powder: make a super high protein, low carb post workout snack or meal by stirring in 10-30g of whey or vegan protein powder. Choose a top quality whey protein from grass-fed cows or a clean plantbased variety that contains both pea and brown rice protein to create the full amnio chain.
Sweetener: if you have a sweet tooth, add a little stevia to make a very low carb dessert-like pudding, or try more nutritious sweeteners such as a drizzle of raw, organic honey or maple syrup.
Spices: this is by far the best way to pimp out your oats. Try spices such as all-space, anise, ground cinnamon, ginger, nutmeg, turmeric, and of course, vanilla extra or the bean paste.
Superfoods: oh yes you can! Boost the nutritional profile by adding your favourite superfood powders to the mix. Try a 1/2 - 1 tsp of acai berry, a greens blend, maca root, raw cacao, spirulina, or turmeric root.
Probiotics: yes, that's right. Crack your probiotic capsule or powder into your oats once they have soaked overnight and you are ready to eat.
One of the best parts about this overnight oat recipe is how simple it is! It'll literally take you 2-minutes to whisk, pour into a mason jar and tomorrow's brekkie is done and dusted!
Food Sensitivities
Are oats really gluten-free? Oats contain a protein called avenin which is similar to gluten. However, nutritional research has indicated that most people like myself who have coeliac disease (intolerance to gluten) can usually tolerate oats with no problems. The risk only arises IF the oats are processed in a facility that also processes gluten grains such as wheat or barley where the oats can become contaminated. Shop around for "wheat-free" oats.
Cinnamon Spiced Overnight Oats Recipe
This overnight oat recipe is beautifully spiced and made with only eight ingredients. It doesn't take any extra effort to make it dairy-based, or vegan. And did I mentioned, its also gluten-free!
Recipe Ingredients
250ml plantbased milk, I use oat or almond milks
3 tbsp rolled or quick oats, gluten-free
2 tbsp chia seeds
1 tbsp pumpkin seeds
1 tbsp crushed walnuts, California
1/2 tsp vanilla extract
1/2 tsp cinnamon, ground
1 scoop vanilla flavoured protein (option)
Method
Add all the ingredients to a mid-sized mason jar and whisk to combine. Add a lid and place in the fridge for a minimum of 2-3 hrs but overnight far better. To serve, add a few berries to the jar and enjoy!
Batch Cook & Meal Prep
Yes, you can totally batch cook overnight oats. In fact, making a monster batch of overnight oats takes no more time than making a single batch. Simply triple or quadruple the ingredient portions. Then divide the oats and liquid mix into several small 300ml mason jars. Store in the jars in the fridge to enjoy a quick and easy breakfast all week. The sealed jars will keep fresh for 4-5 days in the fridge if kept air-tight.
Other Recipes You'll Absolutely Love...
If you love overnight oats or just want to experiment, be sure to check out my Coconut Vanilla Chia Pudding, and my Overnight Oats & Chia Infused Collagen. You'll find more tasty recipes like the above inside my 7 Day Meal Plans all geared towards supporting a wholefood diet.
One Last Thing, Before You Go...
If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
If you enjoyed this post, I have a favour to ask?
Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!
Had to come back, Emma. I tried this and have to say its my new favourite brekkie! Wasn't hungry like I usually am for hours, its on my weight loss menu now. Thank you! - Char x
Thus looks sooooo good, Em! Can't wait to try it!
Oh Emma, loving your blog and all the health tips with your recipes, MORE please!!! 😍
Love making these! Never thought to put my probiotic in it, great ideas Emma!! Jill x