More Than Our Story

Overnight Oats

Healthy, delicious, and easy-to-make overnight oats.

Total Time: 5 Minutes, plus at least 4 hours, preferably overnight

 

 

Servings: 1

  

Plant-Based Options, Quick & Easy

Table of Contents

Inspiration

Overnight oats are a rare breakfast option that combines convenience, nutrition, versatility, and great taste in one simple meal. Unlike traditional oatmeal, overnight oats require no cooking. Simply combine rolled oats with milk or a milk alternative, yogurt, fruit, seeds, and other toppings, then refrigerate overnight.

The result is a creamy, satisfying breakfast that takes minutes to prepare and can be customized to meet almost any nutritional goal.

The Healthy Choice

A well-balanced bowl of overnight oats delivers a mix of complex carbohydrates, fiber, protein, healthy fats, vitamins, and minerals. The key is to choose minimally processed ingredients and limit added sugars.

  • Rolled oats form the nutritional foundation. Oats are a whole grain and an excellent source of soluble and insoluble fiber, which slows digestion, increases fullness, and helps support healthy cholesterol levels.
  • Chia seeds offer a simple nutritional boost. Just two tablespoons provide about 11 grams of fiber, 4 grams of protein, and 7 grams of unsaturated fat, including the plant-based omega-3 fatty acid ALA. They also supply calcium, phosphorus, and zinc. Their high fiber content can help promote fullness and healthy digestion.
  • Greek yogurt adds protein and creaminess, making the overnight oats more filling and increasing the protein content. Choose an unsweetened variety to keep added sugar low. Yogurt also provides nutrients such as calcium and, depending on the product, live cultures.
  • Fruit provides natural sweetness and micronutrients. Berries, bananas, apples, peaches, and other fruits can add flavor without relying on large amounts of added sugar. Berries are particularly useful because they contribute fiber and a variety of antioxidants.
  • Nuts add unsaturated fats, protein, fiber, and minerals while providing a satisfying crunch.
  • Cinnamon adds plenty of flavor without requiring additional sugar.

CALORIE SMART:
We love using Silk brand unsweetened cashew milk. At 25 calories, 1 gram of protein, 1 gram of carbohydrates, and 1.5 grams of fat per cup, it's hard to beat.

Ingredients

  • ½ cup old-fashioned rolled oats
  • ½ cup unsweetened milk of your choice
  • ¼ cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • ½ cup fresh or frozen berries
  • ½ small banana, sliced
  • 1 tablespoon chopped nuts (walnuts, almonds, cashews)
  • Optional: ½ teaspoon cinnamon
  • Optional: 1 teaspoon pure maple syrup or honey

HEALTHIEST VERSION:
For the healthiest overnight oats, choose plain oats, unsweetened dairy or plant-based milk, minimally sweetened yogurt, plenty of fruit, and seeds or nuts, with little or no added sugar.

Preparations

  1. Add the rolled oats, milk, Greek yogurt, chia seeds, and cinnamon to a mason jar or lidded container.
  2. Stir thoroughly until well combined.
  3. Fold in the berries and half of the sliced banana.
  4. Add the optional maple syrup or honey if you prefer a sweeter breakfast.
  5. Cover and refrigerate for at least four hours, preferably overnight.
  6. In the morning, stir the oats. If they are thicker than you prefer, add another tablespoon or two of milk.
  7. Top with the remaining banana and chopped nuts before serving.

FLAVOR TO YOUR FAVOR:
One of the best things about overnight oats is their incredible versatility; your options are endless.

The Bottom Line

Overnight oats are more than just a convenient breakfast trend. Five minutes of preparation the night before gives you a nutritious, easy way to combine whole grains, fiber, protein, fruit, healthy fats, and essential micronutrients into a ready-to-eat breakfast the following morning.

Tips

  • Don’t forget healthy fats: Chia seeds, walnuts, almonds, flaxseed, and nut butters provide unsaturated fats and help you feel fuller longer.
  • Vary your toppings: Combining different fruits, seeds, and nuts increases the variety of nutrients in your diet.
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Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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