Are you looking for a simple, delicious, and nutritious breakfast to help you lose weight? Look no further than overnight oats! Packed with fiber, protein, and healthy fats, this easy-to-make breakfast is perfect for anyone looking to shed some pounds without sacrificing flavor or satisfaction. This article will guide you through everything you need to know about overnight oats, including their benefits, essential ingredients, recipe variations, and tips for making the perfect jar every time.
Why Overnight Oats are Ideal for Weight Loss
Oatmeal is often overlooked when compiling weight loss recipes, with many people turning to smoothies or low-carb options instead. However, overnight oats offer a plethora of benefits that make them an excellent choice for those aiming to manage their weight.
Benefits of Oats for Weight Loss
Oats are a grain that’s not only nutritious but also versatile and can be incorporated into various meals. They are a great source of essential nutrients such as fiber, protein, magnesium, and potassium. Oats are naturally gluten-free, making them a suitable and nutritious option for those with gluten sensitivities or celiac disease.
- High in Fiber: Oats are an excellent source of fiber, which helps to increase a feeling of satiety and keeps you full for longer. This slow digestion process also helps in maintaining steady blood sugar levels, preventing spikes and crashes that can lead to cravings.
- Low Glycemic Index: Oats have a low glycemic index, meaning they provide a slow release of energy, preventing the spikes and crashes in blood sugar that can lead to cravings.
Which Oats are Best for Weight Loss?
For weight loss, the best oats are those that are less processed, as they take longer to digest and keep you full for a longer period.
- Steel-Cut Oats: Also known as Irish oats, steel-cut oats are one of the best options for weight loss. Whole oat kernels are cut into two or three pieces with steel disks. Because these oats are the least processed, they contain the highest amount of fiber. Steel-cut oats take longer to cook, resulting in a creamy and chewy porridge.
- Rolled Oats: Rolled oats, or old-fashioned oats, are another good option. These oats are rolled flat to make them easier to cook.
- Instant Oats: While convenient, instant oats are more processed and may contain added sugars or preservatives. If using instant oats, check the content before buying to ensure it does not contain any added sugars. I don’t recommend instant oats for overnight oats recipes. Instant oats are processed to cook quickly so they will turn into mush if soaked overnight in milk.
When you are trying to make oats specifically for weight loss recipes, find out if you can get rolled or steel-cut oats. If you can’t find it easily in your local store, you can check online or ask your grocery store if they can arrange it. If you still can’t find it, use the instant and ready-to-cook oats variety, but check the content before buying to see that it does not contain any added sugars.
Read also: Breakfast on the Candida Diet
The Basic Overnight Oats Recipe
This overnight oats recipe will teach you how to make a base that can be used with any toppings or add-ins you choose. It’s super easy to remember and the perfect overnight oats recipe for beginners. This recipe takes away all morning hassle-no need to fire up the stove or oven. At its core, all you really need to make overnight oats are oats and milk.
Essential Ingredients
You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won’t taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you’re really creating a well-rounded breakfast.
- Oats: This is really the only ingredient that’s non-negotiable. Make sure to use plain old-fashioned oats and not quick oats because the consistency is best with rolled oats. You can also use gluten-free oats. A portion of dry rolled oats is ½ of a cup.
- Milk: For the liquid part, you can actually make this with water! But it’s more common to use milk. You can use full fat, 2% or low-fat milk. Personally, when I can, I like to keep overnight oats vegan. So, coconut milk or almond milk are the preferred liquids I use in overnight oats. But, dairy milk will work just fine too.
- Chia seeds (optional): Chia seeds aren’t 100% necessary but it’s an ingredient that I like to use in all my overnight oat recipes. These seeds are packed with tons of nutrition, and they help give the oats a pudding-like texture. It creates a creamy pudding-like texture and adds a punch of protein, fiber, and omega 3 fatty acids. One teaspoon chia seeds is recommended.
- Pure maple syrup: 1-2 teaspoons is all that’s needed for some sweetness. Instead use natural sweeteners like pure maple syrup, honey, or even coconut palm sugar.
- Toppings: This is where you can have some fun with fresh fruit, dried fruit, nut butters, nuts, seeds and spices (like cinnamon, nutmeg or cardamom).
- Additional protein: a couple tablespoons of Greek yogurt adds protein and delicious creamy texture. Greek or vegan yogurt are great additions.
Ratios for Perfect Consistency
It’s all about the ratios to get the consistency you like. The above is really my ideal texture, it’s creamy with enough liquid that it doesn’t feel like soup. That being said please adjust the ratios based on your preferred texture.
Be mindful of the milk-to-oats ratio. Too much liquid and you’ll have a runny mess; too little and it’ll be too thick.
Step-by-Step Instructions
A jar of overnight oats is so easy to throw together on Sunday for the week or even the night before. The basic formula I use is ½ cup rolled oats, ½ cup liquid, 1 teaspoon chia seeds, and 1-2 teaspoons of pure maple syrup.
Read also: Nutritious oat ideas
- Step 1: Mix together the rolled oats and chia seeds into a 2-3 cup jar. Add to a glass jar the rolled oats and chia seeds.
- Step 2: Stir in the liquid. Pour in the milk and pure maple syrup. If you’re using extracts, nut butters, yogurt, mashed banana, pumpkin puree, or other wet ingredients then add them during this step. Stir together all of the ingredients until the rolled oats are completely covered with liquid.
- Step 3. Fruits can be added to this step. Either leave the fruit on top of the mixed oats or mix everything together. Or do a little of both.
- Step 4: Place the lid tightly onto the jar of oats and refrigerate overnight. Tightly place the lid on the jar and refrigerator overnight.
- Step 5: In the morning, stir the oats and add more sweetener if needed or a few splashes of milk to loosen up the consistency. Stir the overnight oats and add in a splash of extra milk or sweetener to loosen up the consistency.
Tips for Making the Best Overnight Oats
- Use plain old fashioned rolled oats, not quick oats. Quick oats will get too soggy when soaked with milk. And do not use steel cut oats because they won’t soften enough to eat just with milk unfortunately.
- Warm it up if you prefer warm oats in the morning. Although overnight oatmeal is typically served cold, you can definitely eat them warm.
- Make a bunch for the week. Because overnight oats typically stay good in the fridge for up to 5 days, try making a batch on Sunday and having it on hand in the fridge for the whole week.
- Layer, don’t mix, add-ins. If you’re using fruits, nuts, or syrups, layer them rather than mixing.
- Chill for at least 4 hours. Temperature matters. Cold milk will take longer to soak into the oats than room-temperature milk.
- Make it inside of a jar or a mason jar (with measurement lines on the side).
- Place all ingredients into a large glass container and mix until combined.
- Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
- Toppings can be added the night before or immediately before serving.
- Uncover and enjoy from the glass container the next day.
Storage
Overnight oats can be stored in the fridge for up to 5 days.
Delicious Overnight Oats Recipes for Weight Loss
The flexibility of flavors, toppings, and add-ins makes this recipe especially awesome! Whether you’re a Peanut Butter & Jelly aficionado or an Almond Joy enthusiast, there’s a flavor here for you. And while eating one of the recipes below may feel like a treat, you’re still nailing all those nutritional checkpoints.
Here’s a list of my favorite healthy overnight oat add-ins:
- Healthy fats- nut butters are a great way to add in some extra protein.
- Healthy sweeteners - I don’t recommend using a sweetener like brown sugar or other refined sugars. Instead use natural sweeteners like pure maple syrup, honey, or even coconut palm sugar.
- Extracts - vanilla extract or other extracts add a nice flavor to overnight oats.
- Additional protein - a couple tablespoons of Greek yogurt adds protein and delicious creamy texture.
- Superfoods - chia seeds are a staple in all the overnight oat recipes I make. They soak up the liquid to create a pudding-like texture and add fiber, protein, and omega-3 fatty acids. Antioxidant cacao powder or nibs can also be used to create a rich chocolaty jar of overnight oats.
Here are some specific overnight oats recipes for weight loss:
Apple Cinnamon Oats
Read also: Try this easy overnight oats recipe
- Ingredients: ½ cup oats, ¾ cup Malibu milk (or your favorite milk), 2-3 tbsp maple syrup, ¼ tsp cinnamon, Pinch of pink salt, 1 tbsp vanilla protein powder, 1 thinly sliced apple
- The combination of apples and cinnamon not only tastes amazing but also provides a healthy dose of antioxidants and fiber. The protein powder helps with muscle recovery and keeps you full longer, while the pink salt adds essential minerals, and cuts through the sweetness.
Banana Walnut Oats
- Ingredients: ½ cup oats, ¾ cup Malibu milk, ½ to 1 mashed banana, 2 tbsp chopped walnuts, 1 tbsp vanilla protein powder, ¼ tsp cinnamon powder, 1 tbsp maple syrup, Pinch of pink salt
- Bananas are a great source of potassium and natural sweetness, while walnuts add healthy fats that support heart health. The combination of these ingredients with oats and protein powder makes for a balanced and nutritious start to your day. And if you’re feeling extra fancy, you can top it with fresh banana slices in the morning.
Carrot Cake Oats
- Ingredients: ½ cup oats, ¾ cup Malibu milk, ½ cup shredded carrots, 2 tbsp raisins, 1 tbsp maple syrup, ¼ tsp cinnamon powder, ⅓ cup plain Greek yogurt (unsweetened), 1 tbsp chopped walnuts
- This recipe turns the classic carrot cake into a healthy breakfast option. Carrots are rich in beta-carotene and fiber, while Greek yogurt adds a creamy texture and probiotics for gut health. The walnuts provide a satisfying crunch and additional protein.
Blueberry Lemon Oats
- Ingredients: ½ cup oats, ¾ cup Malibu milk, 1 tbsp vanilla protein powder, Pinch of pink salt, ¼ cup fresh or frozen blueberries, 1 tbsp chia seeds, 1 tbsp lemon juice, 2 tbsp maple syrup
- Once you’ve let your oats sit overnight, you can top them with fresh berries in the morning. Blueberries are loaded with antioxidants, and chia seeds add a boost of omega-3 fatty acids and fiber. The lemon juice gives a refreshing tang, making this recipe perfect for a bright, energizing start to your day.
Peanut Butter Oats
- Ingredients: ½ cup oats, ¾ cup Malibu milk, 1 tbsp vanilla protein powder, Pinch of pink salt, 2 tbsp peanut butter, 1 tbsp maple syrup
- Chopped peanuts are an awesome topping to add in the morning for some extra crunch. Peanut butter is rich in healthy fats and protein, which help keep you full and satisfied. This recipe is perfect for those who love a creamy, nutty flavor in their breakfast. The added protein powder ensures you get a good amount of protein to start your day right.
Peaches and Cream Oats
- Ingredients: ½ cup oats, ¾ cup Malibu milk, 1 tbsp vanilla protein powder, Pinch of pink salt, 1 tbsp maple syrup, Pinch of cinnamon powder, Pinch of ground nutmeg
- You can top these overnight oats with fresh peaches in the morning. Peaches add natural sweetness and a good amount of vitamins, while the combination of cinnamon and nutmeg gives a warm, comforting flavor. This recipe is not only delicious but also packed with nutrients that support your overall health.
More Flavor Combinations
- Peanut Butter & Jelly: Layer peanut butter, strawberry jelly, fresh cut strawberries and crushed peanuts. It’s like having a peanut butter jelly sandwich in overnight oats form.
- Bananas and Nutella: Match made in heaven, and a great flavor for kids to try! The banana and Nutella together have a rich decadent taste that makes it feel like you’re enjoying dessert, instead of a nutritious breakfast. This recipe is a play on the popular chocolate bar.
- Maple brown sugar has got to be one of the most loved oatmeal flavors of all time! The hint of molasses paired with the earthy maple and cinnamon is so good!
- Fresh blueberries with tangy lemon zest and floral honey…need I say more? So good, and it just feels like Spring in a bite.
Common Questions
- Can I heat up my overnight oats? Yes, you can warm them in a microwave-safe bowl for about 60-90 seconds if you prefer your oats warm. Be cautious as the jar or container itself may become very hot.
- How do I make my overnight oats creamier? For a creamier texture, you can increase the amount of Greek yogurt or try using a milk with higher fat content.
- Why are my oats still hard after soaking? If your oats haven’t softened after soaking, try extending the soak time. Alternatively, the type of oats you’re using may require cooking; double-check that you’re using rolled oats.
- Why are my overnight oats so thick? If your oats turn out too thick, the ratio of liquid to oats may be off. Try adding a little more milk and giving it a good stir before eating.
- Do we need to dry roast the oats before use? Nope you can just throw them in as is. If you want to dry roast them you can to add a more robust flavor.
- Does the yogurt have to be plain? Can I use a flavored Greek yogurt? You can use any flavor you’d like and that is actually a great way to add some flavor without using one of the recipe ideas above.
- Can I make this in one large batch instead of individual containers? You can for sure make overnight oats in a large container. I like to portion it out to stay within the serving size, but that is really the only reason why - oh and to make the different flavors and vary the add-ins.
- Do you need to wait before adding the toppings overnight or can you put the toppings immediately on after mixing the base? Depending on what toppings you’re using (if they will oxidize like bananas before the morning), you can add them in immediately after mixing your base recipe together.
Additional Healthy Oat Recipes for Weight Loss
Beyond overnight oats, there are several other delicious and healthy oat recipes that can aid in weight loss. Here are a few examples:
- Oats Chila: This is one of the easiest healthy oat recipes for Weight Loss. In a deep bowl, add all the ingredients except the oil and the water. Now slowly add the water and keep mixing till it all forms a slightly liquid consistency. Heat a pan and add very little oil. Let it cook on one side.
- Masala Oats Khichdi: Now remove the dals from the water and add them to the cooker.
- Oats and Vegetable Sandwich: Place this filling on the bread slice so that the slice is completely covered. Keep the flame on low and place the bread slices on the pan. Cook it on slow on one side till it is golden brown.
- Blueberry baked oats: Swap your regular porridge for a healthy baked version, packed with oats, juicy blueberries and crunchy almonds. It's a warming breakfast for cold mornings