Busy weekday mornings call for simple breakfasts that can be made in advance — and overnight oats definitely fit the bill. They’re perfect for early mornings when you’re flying out the door or need to refuel after a morning workout. Plus, they offer endless flavor combinations so even the pickiest eaters can find an option to love.
You start with fibre-rich oats, soak them in your favourite milk, then balance it out with protein and healthy fat to create a breakfast that powers your day.
These overnight oat recipes feature up to 21 grams of protein to keep you full all morning long!
5 Reasons to Try Overnight Oats:
The popularity of overnight oats is on the rise. Everyone knows oatmeal is a nutritious dish to add to your diet, but overnight oats hold a special appeal and may offer even more benefits than their cooked counterpart.
Oats are loaded with good-for-you nutrients like fibre, protein, magnesium, potassium, and omega 3 fatty acids, among other things. Plus, oats don’t contain added sugar if you read the labels and avoid certain instant varieties. They also can be eaten different ways, making them one versatile power food.
Overnight oats are raw oats that have been soaked overnight in liquid: popular choices include almond milk, hemp milk, coconut milk, or Greek yogurt. The oats absorb the liquid during the night, softening them in the same way cooking them softens them, except without the work!
You can soak pretty much any variety of oats, although quick cook or rolled oats are often preferred because they absorb the liquid faster than say, steel cut oats. Thinking about making some? Here are five reasons you should try overnight oats this week.
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1. Overnight Oats Have Increased Digestibility
When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without the damaging effects of heat. Soaking helps the starches break down and reduces the natural phytic acid, which helps your body utilise the oats’ nutrients much more efficiently.
This makes them easier to digest than oats that have been cooked, which is great for everyone, but is especially helpful for people with gluten sensitivities. Even oats that are gluten free aren’t always easy to digest, but overnight oats are a game changer for many.
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2. Overnight Oats Contain Increased Resistant Starch
Resistant starch is found in all foods that contain starch, but it appears to be present at higher levels with cooled starchy foods instead of cooked ones. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness, and decrease dangerous insulin spikes associated with eating hot starchy foods.
You can use almond milk, Greek yogurt, coconut milk, hemp milk, or even regular dairy milk if you want. Sweeteners can be anything from honey or stevia to maple syrup and more, depending on your preference. Then you can add things like chia seeds, flaxseed, nuts and nut butters, fresh fruit, dried fruit, berries, and even cacao nibs, protein powder, or maca powder.
Coconut oil can be a great addition as well and add some energy-giving healthy fat.
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3. Overnight Oats Are Time and Money Savers
Ingredients for overnight oats aren’t super expensive, and because they are so filling, you may eat less throughout your day. This makes them ideal for those on a budget. Plus, prepping your overnight oats before bed probably takes less than 5 minutes, and when you wake up in the morning, they are ready!
You can prep all your add-ins the night before as well and have them ready to stir in, or bag them up to take with you. Have we mentioned how tasty overnight oats are? It’s like dessert in a jar, only it’s good for you and serves as a full meal in itself. Or you can save it for later and really eat it like it’s dessert.