OVERNIGHT OATS

Wholesome and nourishing overnight oats made simple. All you need is just a few natural ingredients to whip up this delicious breakfast and/or snack that are perfect for any time of the day.

Everyone knows what it’s like to be busy in the morning especially, but that doesn’t mean that we need to be skipping breakfast.

I have gathered 5 of my very favorite overnight oat recipes right here for you, but first a few questions & answers…

What Are Overnight Oats?

Overnight oats are a quick and easy breakfast or snack made by soaking rolled oats in liquid overnight. Come morning, you will have a ready grab and go breakfast that will keep you satisfied throughout the day. They are full of soluble and insoluble fibers which will help keep you fuller for longer and it helps to maintain regular bowel movements.

They would also make the perfect meal to enjoy after an intense workout routine, thanks to the 15 grams of protein per serving.

How can I Make Overnight Oats?

The following base formula is used for making these outstanding overnight oats:

To a jar you will add: 1/2 cup Rolled Oats + 1/2 cup Plant-based Milk + 1 tbsp Chia Seeds or Ground Flax Seeds and 1 tbsp. maple syrup (optional but highly recommended)

You can add more or less of these ingredients as needed, adding more plant-based milk for wetter oats, adding more chia seeds (or oats) for thicker, more pudding like oats, or adding more or less maple syrup depending on how sweet you want your oats. Other types of sweeteners can be used here as well.

To make your overnight oats, simply add all of these ingredients to a small jar or bowl with your preferred sweetener and mix well to combine. Now, depending on the flavor combination that you want to follow, you will want to add the other ingredients and your chosen toppings.

Give the mixture a few stirs to make sure the oats have been fully immersedin the milk. Then, cover and leave in the refrigerator preferably overnight to let the oats soften and flavors bond together.

How long do overnight oats last? Overnight oats can be prepared up to 2-3 days in advance, sometimes even longer.

Can you eat overnight oats hot? Of course! You can heat up your oats in the microwave for 45-60 seconds or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick or dry. Just ensure there's enough space at the top of your jar to prevent overflowing.

Keep in mind that some of the toppings such as plant-based yogurt and fresh fruits don’t do well with heating. So, if you are going to heat up your oats, just make sure to add the topping afterwards.

Can you use quick oats? I prefer using old-fashioned rolled oats to make overnight oats, but you can use quick oats – they will just be softer.

Are oats gluten-free? Some believe that even certified gluten-free oats can sometimes be tainted with gluten due to fact that they may be processed in the same facilities as other gluten-rich grains.

Based on research and experience, pure oats should be safe for most people with gluten intolerance. Thus, you want to search for certified gluten-free oats to make sure this recipe gluten-free.

Outstanding Overnight Oats

Super easy, naturally sweetened, vegan, gluten-free, and amazingly delicious.

Let’s jump right in!

Ingredients for the Base Formula

• 1/2 cup gluten-free rolled oats

• 1/2 cup unsweetened plain almond milk (or any other plant-based milks, such as coconut, soy, or hazelnut)

• 1 Tbsp chia seeds or ground Flax seed

• 1 Tbsp maple syrup (or any other sweetener of choice such as coconut sugar, organic brown sugar, or stevia to taste)

TOPPINGS are optional but fully recommended…

• Sliced fruit or toasted coconut flakes

• Plant-based yogurts such as soy or coconut

• Nut or Seed butters

• Cinnamon

• Chopped nuts and seeds

• Granola

Instructions

1. To a jar or small bowl with a lid, add plant-based milk, chia seeds/flax seeds, and maple syrup (or other sweetener) and stir with a spoon to combine.

2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in the milk.

3. Cover with a lid or seal and set in the refrigerator overnight (or for at least 6 hours).

4. The next day, open and enjoy as is or garnish with desired toppings (see options above). See more flavor/topping suggestions below.

5. Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours. Note that these are not freezer friendly.

Overnight Oats Flavor Variations

1 recipe + 5 flavors = endless healthy breakfast possibilities

Using our formula as a base, the possibilities for overnight oat flavor variations are endless! But these are my favorites that I wanted to share with you all because they are absolutely delicious!

1- Mint Chocolate Chip: To the base formula, add 1 tablespoon unsweetened cocoa powder or omit and add a pinch of spirulina powder for that green minty color and added nutrients, 1/8 teaspoon peppermintextract. 1/4 cup chopped dark chocolate or 2 tablespoons dark chocolate chips and 1/2 teaspoon vanilla extract.

Toppings: 2 heaping tbsp. Plant-based yogurt (I used coconut), dark chocolate shavings or mini dark chocolate chips and garnish with mint leaves if desired.

2- Tropical Coconut: To the base formula, add ½ of a fresh or frozen mango cut up, 1 tablespoon almond butter and 1/2 teaspoon vanilla extract.

Toppings: 1 heaping tbsp. Plant-based yogurt (I used coconut), fresh fruit such as mango and kiwi and some toasted coconut flakes.

3- Vegan “Nutella”: To the base formula, add 1 tablespoon unsweetened cocoa powder, a sprinkle of salt, 1 tablespoon of hazelnut butter, 2 tablespoons mini dark chocolate chips and 1/2 teaspoon vanilla extract.

Toppings: 2 heaping tbsp. Plant-based yogurt, freshly sliced fruit such as strawberries, some hemp seeds, a drizzle of nut butter and some dark chocolate shavings or mini dark chocolate chips.

4- Mixed Berry Pie: To the base formula, add 2 tablespoons of almond butter or any nut or seed butter, 1 tablespoon chopped roasted almonds and 1/2 teaspoon vanilla extract.

Toppings: 2 heaping tbsp. Plant-based yogurt (I used coconut), some fresh berries, frozen stewed berries or berry jam, dark chocolate shavings and some chopped roasted almonds.

5- Peanut butter + Jelly: To the base formula, add 2 tablespoons natural peanut butter or omit and add a pinch of cinnamon. ½ cup frozen berries or homemade berry jam.

Toppings: 2 heaping tbsp. Plant-based yogurt (I used soy), a few fresh berries or stewed frozen berries and some chopped roasted peanuts for an extra crunch.

These oats make the perfect make-ahead breakfast or snack, especially for those of you with hectic mornings. I also think it would make the perfect meal to enjoy after an intense workout with a whopping 15 grams of protein!

I LOVE these overnight oats and I hope you do too!

For more wholesome recipes and incredibly healthy tips, check out my social media…

@nutricionistagloriacontreras

@natuyenutricion