Overnight Oats – Your Convenient To-Go Meal

June 10, 2021 0 Comments

overnight oats with grapes figs raspberries apples

Chances are, you may have heard of overnight oats – from a friend who is too busy to prepare breakfast or a fitness enthusiast colleague. In addition, you most probably have been introduced to the benefits of eating oats and just how it aids weight loss wonderfully. 

If you want to know more about the famous and convenient to-go meal, you are in the right place. All you need to know about overnight oats are just a scroll away.


What Are Overnight Oats?

As the name suggests, overnight oats are uncooked oats soaked in a liquid of your choice overnight or even longer. Preparing oats for overnight soaking is fun as you have tons of options regarding the liquid you want to use for the whole grain oats.

Some of the most popular selections include milk, soy milk, nut milk (almond or cashew), water, coconut milk, and hemp milk. Of course, yogurt can be used to soak them, too.






What Is The Point of Overnight Oats?

Soaking oats overnight is almost like you are cooking them. But, the process is longer, slower, and most importantly, done without heat. When oaks are soaked, the starches break down and reduce their natural phytic acid, allowing your body to utilize the oats’ nutrients a lot more efficiently. 

The soggy texture it turns into in the morning makes it easier to consume.

How To Make Overnight Oats

Overnight Oats are the simplest meal preps you can do. All you need is a small jar or bowl where you can whisk it together with your preferred soaking liquid and your choice of other ingredients.

Base Oats

The oats are the main ingredient; therefore, it is non-negotiable. Although steel-cut oats can be used for overnight soaking, the best results are still found in old-fashioned or rolled oats. Spelt flakes are highly nutritious, and you can use them if you prefer to use other grains.

You will want to use buckwheat, rice flakes, quinoa flakes, or millet flakes if you prefer gluten-free.

Layer up With Seeds

Seeds are good at stimulating digestion. In addition, these fiber and protein bombs provide essential minerals such as calcium, magnesium, iron, vegetable protein, and essential fatty acid Omega-3.

Chia and flax have a neutral taste making them the best choice for any recipe. But, if you want your overnight oats to have that sweet and nutty tang, sunflower seeds are your best bet. Earthy and nutty flavors are best gained from hemp or pumpkin seeds.

Warm or Cold?

You can decide whether to take your overnight oats, warm or cold. Then, you can give it a little stir in the morning before warming it up in the microwave, or you can consume it out straight from the fridge.

But, if it has yogurt, microwave heating is not suggested since yogurt can be flaky when warmed up.

Milk and Alternatives

Milk is perhaps the most popular choice for overnight oaks. They can either be the plant-based milk you enjoy or that dairy milk you have in the fridge. To boost the oats’ nutritional benefits, we recommend unsweetened almond milk.

Aside from milk, another alternative you can choose to soak your oats overnight with is yogurt. Plant-based yogurts are the best as they are free from animal products. In addition, you can go with plain and unsweetened so you can control the final sweetness in the morning.

Spices and Sweeteners

Use spices and sweeteners to make the overnight oats according to your taste. Cinnamon, cocoa powder, gingerbread spice, and vanilla extract are the top choices in adding flavor. Some also go for a hint of turmeric, protein powder, nut, or seed butter.

Cinnamon and turmeric are the best fat burners, while nuts or seed butter offer additional nutrients from vegetable protein. So much that one or two teaspoons are enough.

Make your overnight oats sweeter by stirring a teaspoon of agave syrup, coconut blossom sugar, or date syrup. Keep it healthy by avoiding refined or processed sugar.

Fruits and Crunchy Toppings

Fruits also add to the flavor and texture of your overnight oats. Plus, they are natural sweeteners too. Be sure to add them in the morning as a topping to keep them fresh. Cut or mash apples, apricots, blueberries, strawberries, cherries, dates, kiwis, or oranges for that fruity flavor.

You can also dash it with some cacao nibs, coconut chips, chopped nuts, chia, sunflower, or pumpkin seeds. Granola can also give your saturated oats some brilliant crispy texture.

Now, it’s all up to the perfect jar to add aesthetics to your hearty overnight oats. Put them on some lovely mason jars or some cute crocks. They can be adorable to take photos of for the gram, flaunting your healthy breakfast.

Or, you can simply put them in a cereal bowl and cover them with cling film. It doesn’t really matter how cute or plain where you put your oats on. The most important thing is to make sure it is covered securely.


Are Overnight Oats Healthy?

Definitely! Overnight oats are so healthy that they wouldn’t be the trend in health enthusiasts for nothing. They have twice the amount of fiber and nutritional content than the cooked counterpart. This fun grab-and-go breakfast offers:

  • More protein than most grains (5g per serving)
  • Rich source of fiber that helps you feel fuller longer (4g per serving)
  • High in antioxidants that help lower down blood pressure levels

 oats nutritional facts



FREE EBOOK DOWNLOAD: Overnight Oats: 7 Ways to Turn Your Basic Oats into Powerful Plant-based Breakfast


These are superfood filled, ready-to-go breakfast with great tasting flavor & satisfying texture! 

15 g PROTEIN          •           6 g FIBER          •           100% PLANT-BASED

Apple Cinnamon

A classic blend of the tartness of apples and sweet-spicy aroma of cinnamon.

Blueberry Hemp

An antioxidant and superfood powerhouse with a delectable, mild, nutty flavor.

Chocolate Coconut

Rich & natural cacao powder with subtle caramel-like flavor of coconut sugar.

Coconut Maple

Power up mornings with the hearty flavor of maple and cool crunch of toasted coconut.

Can Overnight Oats Help You Lose Weight?


If you are looking to shed some extra pounds, oats can be very beneficial for you. We can’t stress enough just how overnight soaks are high in fiber content that it makes your stomach feel filled for more extended periods. All while helping to clear out your digestive tract.

Moreover, its high resistant starch content ensures faster fat burning and increasing the body’s insulin level. They are good are cutting down bad cholesterol in the body and boosting good cholesterol. Thus, oats are known to be good for the heart because they work wonders for hypertensive people.


Five Reasons You Should Try Overnight Oats Immediately

Overnight oats have intensified digestibility

Soaking oats overnight is almost like cooking them, only with a longer and slower process without heat. In addition, soaking aids in breaking down of starches and reducing oats’ natural phytic acid. This helps your body to utilize the oats’ nutrients better.

Soaked overnight oats are easier digested than cooked oats. They are accommodating for people with gluten sensitivities. Gluten-free oats aren’t always easy to digest, making overnight oats a game-changer for many.

Overnight oats contain increased resistant starch

All foods that contain starch have resistant starch. Resistant starch is a natural carb that helps improve digestion, weight loss and increase the feeling of fullness. In addition, RS appears to be present at higher levels with cooled starchy foods than cooked ones. Thus, it also helps in decreasing insulin spikes associated with hot starchy foods.

Overnight oats are versatile

The primary reason why oats are popular for people on the go is how easy one can make them as a meal. Another one is how extremely versatile they are. You can do a lot of experiments with overnight oats. Brainstorm endless variations to keep them exciting and fun.

Overnight oats aren’t only time savers but money-savers too

Aside from being able to prepare overnight oats in a jiffy, the ingredients to combine it with aren’t too costly either. Since they are so filling, you may consume less throughout the day. Therefore you won’t have to buy so much.

All these in less than 5 minutes of preparation before bedtime. No cooking, no mess, no fuss. You can even prepare all your fruit and seed toppings the night before to have them ready for stirring in.

Overnight oats are delectable

If you’ve ever wondered how overnight oats taste, they are delicious! They’re like dessert in a jar, but better since it is a complete meal itself. Plus, it can be entirely customized to suit your preference. For example, you can go with dried fruits or shredded coconuts, almond slices, or cocoa powder – you can make an endless list of combinations.



For a more extensive gluten free diet guide, check out our blog post: Going Gluten Free Guide: 5 Things You Should Do to Simplify Transition

How Long Do Overnight Oats Last?

Oats can last for about a year when stored properly. Usually, its best-before date is printed on the package for reference. You may opt to keep them in their original packaging or a sealed container. Either way, make sure you place them in a cool and dry place.

Oats can last for about a year when stored properly. Usually, its best-before date is printed on the package for reference. You may opt to keep them in their original packaging or a sealed container. Either way, make sure you place them in a cool and dry place.

If you have prepared these oats for overnight oatmeal, most health nutrition enthusiasts suggest you consume them within three days, especially if it’s a recipe with fruit mix-ins. The ones without mix-ins can last up to a week in the fridge.

Is It OK To Eat Oats Every Day?

Oats have several health benefits, including healthy carbs and fat. They are best known to decrease insulin spikes and are very well in aiding in weight loss. The many advantages that come with eating them make them an ideal part of your daily meal plan.

Overnight Oat Tips

To make your overnight oat tips more decadent and fun to eat in the morning, here are some tips you can keep handy:
  • If you are keeping it vegan and are using yogurt, stir it in with the oats before leaving it overnight in the fridge.
  • Oranges can cause milk and yogurt to clump. So the best time to add them is when you are just about to eat them.
  • Frozen fruits? Stir them in since it will thaw overnight. This will also add a refreshing touch to your oats, especially on a hot summer morning.
  • You can prepare twice as much since overnight oats can last for up to three days.
  • This on-the-go breakfast can be taken with you anywhere you go. Be sure to store them in a jar with a lid.
  • Increase protein in oats even more with nuts and seeds. These can also put the added crunch that will make the oatmeal more satisfying.

FREE EBOOK DOWNLOAD: Overnight Oats: 7 Ways to Turn Your Basic Oats into Powerful Plant-based Breakfast

How Do Overnight Oats Help With Weight Loss?

Overnight oats aid in promoting weight loss since they keep you feel fuller for more extended periods. At the same time, these oats stimulate digestive enzymes. Did we mention, oats are also low-fat food items? Yes, they are.

But, make sure that you don’t just rely on overnight oats to lose weight. Instead, minimize your consumption of unhealthy foods, and your overnight oats will work like magic. Otherwise, oats can’t cast its weight loss spell.


Overnight Oat Jars You Can Try

Here are some healthy and delicious overnight oats recipes you can start with.

Apple Cinnamon

  • Gluten-free rolled or old fashioned oats
  • Chia seeds
  • Chopped apples
  • Cinnamon

Make it chewy overnight oats experience by adding a layer of apple cinnamon protein minis.

Peanut Butter and Jelly

  • Gluten-free rolled or old-fashioned oats
  • Chia seeds
  • Coconut sugar (optional)
  • Seedless strawberries
  • Raspberry jam
  • Freeze-dried strawberries
  • Chopped almonds (optional)

Add an extra layer of sunflower butter and jelly bites.

Blueberry Overnight Oats

  • Gluten-free rolled or old-fashioned oats
  • Chia seeds
  • Fresh or dried blueberries
  • Almond butter
  • Pure vanilla extract

Bring a burst of flavor by adding superfood cranberry raisin bar.


Final Thoughts

Oats are full of healthy benefits. Soaking them overnight doubles up its flavors and its nutritional benefits. The variety of fruits you toss in adds to its nutritional benefits as well.

With everything you now know about overnight oats, it’s just about time to get those jars filled up with your perfect morning pick-me-up meal. These overnight oats are your best food to get your day started on the right foot!

Top Oatmeal Ingredients from our Superfood Pantry

Chia Seeds

Chia SeedsBuy Now

Flax Seeds

Flax SeedsBuy Now

Sunflower Seeds

Sunflower SeedsBuy Now

Pitted Dates

Pitted Dates Buy Now

Dried Blueberries

Dried Blueberries Buy Now

Date Syrup

Date Syrup Buy Now

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