Healthy Old Fashioned Oats Breakfast Recipe Weight Loss

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These Overnight Oats recipes are perfect for decorated mornings when you don't have time for breakfast – try these 9 recipes to get become started!

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How to make overnight oats

All that is necessary for overnight oats is your favorite kind of milk (dairy or not-dairy) and rolled oats. Greek yogurt and seeds are optional but give the oats more season and texture. I prefer almond or coconut milk and Greek yogurt, although you can utilize other kinds of milk and even the Greek yogurt is optional.

Here is the basic formula in bullet course:

• 1/2 cup dry oats
• 3/4 loving cup milk of choice

Optional overnight oats add together-ins:

• 1/4 cup Greek yogurt (for protein)
• i tbsp hemp hearts, chia seeds or flax seeds (for actress poly peptide, healthy fats and fibre)

Add-ins and boosted flavor options are listed below – everything from banana bread to carrot cake, there are and then many unlike flavour combos and this is your risk to add healthy fruits and veggies that will boost the diet and brand this a total meal!

Are overnight oats healthier than cooked oats?

In a word- yes. Overnight oats are easier to digest and have more than nutrients, particularly resistant starch, than cooked oats. The heating procedure required for regular oatmeal destroys the healthy fiber, so ultimately, you lot won't accept a boost for healthier digestion. In comparison, overnight oats are never heated. Instead, they soak upwardly the moisture from the liquid they steep in.

Which oats are all-time for an overnight oats recipe?

Former-fashioned regular or thick rolled oats are best for this overnight oats recipe. While steel cutting oats are popular for cooked oatmeal, their texture makes them too firm for this recipe.

One-minute oats are a quick and convenient option to utilise when making this recipe. However, keep in mind that the consistency and soaking fourth dimension will modify. Quick oats will only need to soak for well-nigh 30 minutes. They will as well be thinner when completed, regardless of soaking time – although mayhap you prefer your oats that way!

Overnight oats add-ins

The beauty of this recipe is that the bones ingredients can be improved upon in hundreds of ways. Showtime with any one of my ix suggestions and then go creative with your favourite flavour combinations!

Choose the season you lot desire for your oats – pictured beneath are the ix recipes y'all can first out with.

1. Peanut butter
2. Banana bread
3. Chocolate
4. Blueberry
5. Strawberry
6. Apple cinnamon
7. Pumpkin pie
8. Kokosnoot
9. Carrot cake

How long practice overnight oats need to sit?

Put the mason jar of prepared oats into the refrigerator for at to the lowest degree two hours. Overnight soaking is perfect for a breakfast with no morning prep time. Overnight oats will keep in the refrigerator for upward to five days, and then they're perfect for meal prep! Batch enough for the whole week on Sun evening and every bit a result, you won't accept to think about breakfast at all!

Meal prepping overnight oats

I similar to make overnight oats ahead of fourth dimension on Sundays for the decorated piece of work week alee. The cracking part is that these jars will last up to 5 days in the refrigerator so all yous demand to do is make the base of operations (milk, oats and Greek yogurt if desired), so add your flavorings of choice. You could in theory make all 5 of the jars unlike flavours so long as you have the right ingredients on paw!

Do you consume overnight oats warm or common cold?

Past definition, overnight oats are intended to be eaten common cold. They do non demand to be heated to absorb the liquid into the oats because they soak for at to the lowest degree two hours. If you prefer hot oatmeal, pop the whole jar into the microwave earlier eating. Keep in mind though that heating does decrease the amount of healthy starch in the oats, and I would non recommend heating if you lot have added Greek yogurt.

Can you freeze cooked oats?

Whatsoever kind of cooked oatmeal, including these overnight oats, can be frozen for up to six months in an airtight container. Add a fiddling scrap of water earlier freezing.

Freezing the oats in a muffin tin and and then transferring the individual servings to a freezer bag will provide your family unit with portions advisable for breakfast that volition simply need to be reheated. Reheat the oats in the microwave for 2-3 minutes depending on serving size for a healthy and quick breakfast.

Are overnight oats good for weight loss?

I'm technically not a weight loss resources and instead focus on healthy eating and clean eating in general. However, if y'all are trying to focus on your nutrition and diet, I will say that overnight oats are a corking breakfast in SO many means. They are high in fibre, and with the added protein sources such as Greek yogurt and hemp hearts (or other seeds), yous will stay fuller for longer.

These oats are also great as a grab and go breakfast, ensuring that you will really eat breakfast each day and kickstart your nutrition on the correct track. Just exist aware that everything you eat will bear on weight loss or weight gain and that oats solitary will not help you lose weight. Merely when y'all add them to a salubrious nutrition and lifestyle, they may assist in the weight loss process.

Read more about meal prep and weight loss here.

Can you make overnight oats without milk?

You definitely can – just sub in water if you don't want that creamy texture. If you need your oats to be dairy-free I recommend using almond, kokosnoot, soy or cashew milk just because the creaminess is part of the appeal. But information technology really is the fillings that bring the flavor and so if you don't take any milk of any kind on manus, h2o volition practice.

Making overnight oats vegan

This is super easy to do! Utilise non-dairy milk, then skip the Greek yogurt and double up on the hemp hearts/chia seeds/flax seeds then that you notwithstanding go your protein in. Then just add your fruit, spices, veggies or whatever other flavourings you'd like!

Sweetening overnight oats

You really don't need to practise this, but you tin can make your oats sweeter if you take a sweet molar in the morning and are trying to move abroad from sugary cereals, granolas, etc.

Here are some great natural sweeteners:

• Beloved
• Maple syrup
• Stevia
• Dates
• Applesauce
• Coconut
• Mashed banana

Substitutions for Greek yogurt

There are some vegan coconut yogurts that you can use if you lot are still craving that yogurt taste, but otherwise you're looking at simply adding another poly peptide source for the Greek yogurt if you lot feel you need something actress to keep you satiated.

Here are some great options for replacing the Greek yogurt – otherwise you tin feel free to leave the yogurt out altogether, you won't necessarily miss it!

• Nut butters
• Extra hemp hearts, chia seeds or flax seeds
• Poly peptide powder
• Mashed banana

More oatmeal recipes

• Meal prep oatmeal
• Instant Pot pina colada steel cutting oats
• Baked oatmeal

Meal prep tools for this recipe

• These are the mason jars I used in this recipe
• You tin can become larger 32oz stonemason jars too
• Freeze this recipe in glass microwave-safe bowls up to iii months

Overnight oats base (makes iv jars)

• ▢ 2 cups rolled oats
• ▢ 3 cups almond or kokosnoot milk
• ▢ 1 cup Greek yogurt (optional)
• ▢ i/iv loving cup chia, flax or hemp seeds (optional)

Peanut butter

• ▢ 1/4 cup peanut butter

Chocolate

• ▢ i/4 cup cocoa powder
• ▢ two tbsp chocolate shavings

Strawberry

• ▢ 2 cups finely chopped strawberries

Blueberry

• ▢ 2 cups mashed blueberries

Pumpkin

• ▢ 1 cup pumpkin puree
• ▢ two tsp cinnamon
• ▢ i tsp nutmeg

Apple tree cinnamon

• ▢ two cups finely chopped green apple
• ▢ 1 tbsp cinnamon

Carrot cake

• ▢ 2 cup shredded carrot
• ▢ 1/4 cup unsweetened shredded kokosnoot
• ▢ ii tsp cinnamon

Kokosnoot

• ▢ one cup unsweetened shredded kokosnoot
• ▢ Notation: use coconut milk instead of almond milk for your base

Banana bread

• ▢ 2 bananas, mashed
• ▢ 1 tbsp vanilla
• ▢ 1 tsp cinnamon

• Mix together base of operations ingredients of choice in a large bowl. Note that Greek yogurt and seeds are optional - y'all actually simply need to mix together milk of option and oats, then add your flavored add together-ins.

• Once y'all have mixed up your base, add your add-ins. Most flavors simply crave 1-3 ingredients. For case, if wanting to make the carrot cake overnight oats, mix the carrots, coconut and cinnamon into your overnight oats base.

• Dissever mixture amid 4 stonemason jars then let sit in the refrigerator for at least 2 hours, or overnight. Jars will last in the fridge upwardly to 5 days so they are perfect for meal prep!

Calories: 366 kcal | Carbohydrates: 37 k | Protein: 18 g | Fat: sixteen g | Saturated Fat: 5 g | Cholesterol: 2 mg | Sodium: 270 mg | Potassium: 384 mg | Fiber: 8 g | Sugar: 4 1000 | Vitamin A: 9610 IU | Vitamin C: 2.6 mg | Calcium: 338 mg | Iron: 4.9 mg

Note: diet info is for ane jar using rolled oats, almond milk, Greek yogurt, hemp seeds and ane tbsp unsweetened coconut. Nutritional info will vary depending on toppings.

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