Overnight Oats Made Easy: Your Top Questions Answered
With oats and a handful of clean ingredients, you can wake up to a delicious and nutritious breakfast that will set the tone for your day. Why are overnight oats so popular? Overnight oats are a healthy and convenient breakfast option that is versatile and easy to prepare.
Join us as we share some history behind overnight oats, explore the benefits of this super grain breakfast, identify the best oats to use in overnight recipes, and gather expert tips from passionate food developers.
We want to thank Paige Wilson from @healthbyshortstack for her valuable input that helped to create this blog about the infamous breakfast, overnight oats.
Everything You Need to Know About Overnight Oats
What are Overnight Oats?
We can’t talk about overnight oats without diving into the history of its main ingredient: oats. Oats have been around for thousands of years; however, they weren’t consumed in the form of overnight oats, instead the oat grains were ground down into edible form and mostly consumed by animals and peasants.1
The first overnight oats recipe was called Birchermüesli which originated in Switzerland by Dr. Maximilian Bircher-Benner, a physician. As a patient of Dr. Bircher-Benner you would enjoy a nutritious breakfast of soaked oats mixed with fruits and nuts otherwise known as Birchermüesli. 2
This recipe, like many others, evolved with the times. Today, this healthy breakfast is known as overnight oats. This simple yet delicious breakfast at its core typically consists of oats, a liquid of choice such as milk or water, yogurt, and an assortment of fruits, nuts, and seeds, all carefully arranged in a jar and left to refrigerate overnight. The result? A thick, creamy, and customizable breakfast that provides comfort and nourishment in every bite.
The versatility of overnight oats allows for endless variations to suit your preferences and dietary restrictions. Despite its growing popularity and recipes, there are frequent questions about its safety, such as “Are overnight oats safe to eat?” or “Can overnight oats be eaten raw?” These are all valid questions, especially if the oats are not certified organic or free from chemicals like glyphosate and chlormequat.
Cooking instructions are provided on the packaging of most oats. However, with overnight oats recipes, the oats are not cooked but instead they are soaked. So, the next big question would be, can oats be eaten raw? After harvesting, oats undergo several processing steps before reaching stores.
Raw oats are pre-cleaned, hulled, and made safe for immediate consumption during processing. Eating raw oats after these processing steps is safe. Therefore, you can eat oats straight from the canister or use them in recipes that do not require cooking, such as overnight oats.3
It is worth noting that overnight oats are not only safe to eat but also nutritious. Like many dishes, the flavors of overnight oats often intensify and blend overnight, resulting in a satisfying and nourishing breakfast.
What Kinds of Oats Are Used for Overnight Oats?
There’s a common misconception that overnight oats can only be made with a specific type of oat. However, at One Degree Organics, we’re here to set the record straight. While most traditional overnight oats recipes are made with rolled oats, you can also use quick and steel-cut oats to make overnight oats.
At One Degree Organics, we offer a range of sprouted oats perfectly suited for any type of overnight oats recipe. Our sprouted rolled oats have a mild flavor and soft texture, and as mentioned before, they are the traditional grain used in overnight oats recipes, while our sprouted steel-cut oats bring a nutty flavor and chewy texture to your overnight oats’ recipes.
Steel-cut oats may require slightly more liquid compared to rolled or quick oats, but they provide a scrumptious and chewy bite to any overnight oat breakfast. Finally, our sprouted quick oats are ideal for dessert-based overnight oats or for those seeking a smoother texture. With their milder flavor and shorter preparation time compared to steel-cut or rolled oats, sprouted quick oats are an excellent choice for your breakfast routine.
Regardless of the type of sprouted oats you choose from our range, you are guaranteed to get oats that are certified gluten-free, glyphosate-free, organic, non-GMO verified, and chloremequat-free for your overnight oats.
What Are the Benefits of Overnight Oats?
Overnight oats are a nutritional powerhouse. Packed with healthy fats, carbohydrates, fiber, and phytonutrients, they offer a host of health benefits. Notably, avenanthramides, a type of phytonutrient unique to oats, boast antioxidant and anti-inflammatory properties, making overnight oats a standout choice for a healthy breakfast.
In addition to being gluten-free and commonly crafted from wholesome ingredients, the top benefits of overnight oats make them a delicious and nutritious choice for any morning routine.4
Overnight Oats Keep You Satisfied for Longer
When you eat real food, you reap real benefits and the same can be said about overnight oats. Did you know that once we receive our organic whole grains from the farmers, we sprout these grains to retain more nutrients and flavor? Soaking these sprouted oats in plant-based milk or yogurt for overnight oats allows for even more flavor and nutrients to be easily absorbed by your body more efficiently.
Learn More About the Benefits of our Sprouting Process
This will keep you satisfied longer and will help minimize the cravings of empty calories later in the day. When adding in fresh fruit, seeds, and nuts to your overnight oats recipes you can further enhance the natural nutritional value of each serving for sustained energy throughout the day.
Overnight Oats Boost Gut Health
Oats have been classified as a superfood for its nutritional properties. Beta-glucan which is a type of soluble fiber can be found in rich amounts in these grains. How does beta-glucan benefit your gut? Well, beta-glucan dissolves in water and forms a thick, gel-like solution in your gut which increases the growth of healthy bacteria in the digestive tract.
Lastly, overnight oats are a gluten-free breakfast and there are plenty of healthy recipes that are easy to make for those suffering from gluten sensitivity or celiac.5
Overnight Oats Regulate Blood Sugar Levels
Being mindful of added sugars in breakfasts is vital, as they can lead to high blood sugar levels if over-consumed daily. Choosing oats for breakfast can positively impact your health. Oats are rich in healthy carbohydrates that are digested slowly, leading to a gradual release of glucose into the bloodstream.
The soluble fiber in oats also helps slow down glucose absorption, which can help regulate blood sugar levels. Toppings such as nuts, seeds, nut or seed butters, and fresh fruit add healthy fats and additional fiber to keep you fuller for longer. This makes oats an excellent choice for a balanced healthy breakfast.6
Overnight Oats Support Heart Health
Overnight oats are not only a popular breakfast choice, but they also offer significant heart health benefits. Beta-glucan, as mentioned before, is a type of fiber found in oats that forms a gel-like solution in the digestive system known to lower unhealthy cholesterol levels and reduce the risk of heart disease.6
Furthermore, the carbohydrates found in oats provide a steady release of energy, helping to stabilize blood sugar levels and contributing to overall cardiovascular health. Overnight oats are a delicious hearty and healthy breakfast your whole family will love.
Overnight Oats Are a Balanced Breakfast
Oats are a highly nutritious grain that complements almost any flavor. When combined with plant-based milk or yogurt, oats become an excellent source of essential protein, which is beneficial for muscle repair. 5
A balanced breakfast of overnight oats would consist of simple ingredients: oats, fresh fruits, healthy seeds, natural sugars, and nuts. Experimenting with new flavors and clean ingredients will help you gain confidence in the kitchen, which is the heart of every home. Nourishing food is made from scratch. 6
Many assume that a balanced breakfast takes a lot of time to prepare. All you need is 15 minutes added to your evening routine, to wake up to a balanced breakfast of complex carbohydrates, fiber, protein, and healthy fats in the form of overnight oats that will keep you naturally fueled throughout the day.
How To Make Overnight Oats?
Oats are a versatile grain and the perfect ingredient to add to your sweet treats or savory dishes. Whether enjoyed in a bowl or prepared using a specific recipe, these superfood grains pair well with various flavors and recipes.
The beauty of overnight oats is that no cooking is required, providing more convenience and ease to your mornings. Although recipes are different, the process of making overnight oats remains the same. Making overnight oats consists of adding the first layer of ingredients- which usually starts with oats, followed by other ingredients that may include milk, water, yogurt, chia seeds, nuts, fruit, and maybe a bit of honey for sweetness and leaving it to set overnight. In this section, we will answer the most searched questions about making overnight oats.
Do overnight oats have to sit overnight?
When preparing overnight oats with our sprouted oats, you are not required to soak them for as long to enjoy the goodness of this breakfast option. Allowing your sprouted overnight oats recipe to sit in the refrigerator for anywhere between 2-6 hours will provide the same delicious flavor as letting it sit overnight.
What are the best ingredients to use in overnight oats?
When making overnight oats, it is essential to use clean, natural ingredients to maximize the benefits. Our top overnight oats recipe features sprouted oats as the key ingredient. Since overnight oats are not a cooked recipe, the quality of the oats is crucial.
Providing the highest quality oats for your breakfast has always been our top priority. That is why we rigorously test and ensure our sprouted oats are free from glyphosate, chlormequat, heavy metals, gluten, and other harmful chemicals. This way, you can feel confident trying out any overnight oats’ recipe using our clean grains.
Overnight oats are a great recipe, as they can be paired with seasonal fruits, forming part of a sustainable diet. Seasonal fruits and vegetables provide the perfect excuse to try out new recipes and flavors. When eating with the seasons, you can ensure the best taste in every fruit and vegetable, as working with nature always produces the best quality. It also makes us appreciate food more when it is in season.
Another ingredient that is often forgotten in overnight oats is salt. Adding just a pinch of quality salt to your recipe will enhance and balance out the flavors.
Are overnight oats best eaten cold or warm?
Overnight oats have won the hearts of many because they are so versatile. Most overnight oat recipes suggest eating them cold, but they can be enjoyed warm and are just as good. That is the wonderful thing about overnight oats – you can customize them in any way you like and enjoy them at any time of the day.
How long does it take for overnight oats to be ready?
When making overnight oats, cooking is not necessary. For optimal results, allow your overnight oats to sit and thicken in the fridge for 5-8 hours. If you are using our sprouted rolled oats, you can enjoy your overnight oats after they have set for anywhere from 2-6 hours, since our oats are sprouted for faster absorption.
Can overnight oats be made with water?
Plant-based milk or yogurt adds flavor to any overnight oats’ recipe. However, if you want to make it even simpler, you can use water as a substitute. Keep in mind that when replacing plant-based milk or yogurt with water, the results of the overnight oats will differ in flavor and creaminess. You might need to add extra spices or fruits to enhance the flavor.
Can overnight oats be made with steel-cut oats?
Overnight oats can be made with steel-cut, quick, and rolled oats. Steel-cut overnight oats have a creamy, chewy, and nutty flavor that provides a hearty and satisfying start to your day. It is important to note that steel-cut overnight oats recipes might differ in ratios considering the different cooking times of each type of oat. For a smoother and creamy texture, especially if you are making dessert-flavored oats, quick oats are the way to go. The distinct texture of steel-cut oats adds a delightful chewiness to the dish, and their rich, nutty flavor enhances the overall taste experience.
What are the best oats to use for overnight oats?
When making overnight oats, you have a few options: steel-cut, rolled, and quick oats. If you are a fan of nutty, chewy oats, steel-cut is your best bet. If you prefer a softer, less chewy texture, traditional rolled oats are the perfect base for your recipe. Each type of oats can create a different texture and flavor, so choose according to your preferences and enjoy experimenting with different variations.
Our Best Overnight Oats Recipes
Breakfast is the most important and our favorite meal of the day. When it comes to overnight oats for breakfast, we can’t get enough of how versatile and wholesomely delicious this breakfast can be.
From our top recipe on Pinterest- the blueberry chia overnight oats to Paige ‘s peanut butter cup and apple cinnamon recipes, there will never be a shortage of flavor during your busy mornings.
Download Our New Sprouted Overnight Oat Recipes
Overnight Oats Top FAQ
There are plenty of overnight oat recipes on the internet; however, with more creations come more questions. Thanks to Paige, we have the answers to all your top overnight oats questions.
Can overnight oats be heated?
Paige Wilson: While overnight oats are more commonly enjoyed cold straight from the refrigerator, overnight oats can absolutely be warmed up in a microwave or on the stovetop.
Can overnight oats go bad?
Paige Wilson: Like any prepared food, it’s best to consume overnight oats within 3-4 days, following food safety guidelines.
What ingredients should not be added to overnight oats?
Paige Wilson: Flavors that complement the texture and flavor of oats are best to use to create overnight oats. It would not be typical to add savory ingredients or spices that don’t pair well with oats, milk, yogurt, fruit and other typical mix-ins.
Are overnight oats better with milk or yogurt?
Paige Wilson: Depending on your desired level of creaminess, overnight oats can be made with any of the following combinations: only milk (or non-dairy milk), a combination of yogurt and water, or with yogurt and milk together being the creamiest option.
Why put chia seeds in overnight oats?
Paige Wilson: Chia seeds add a powerhouse of nutritious benefits to overnight oats. They are packed with protein and fiber and add a delicious but subtle nutty flavor. It’s important to be mindful that chia seeds absorb up to 10 times their weight in liquid which means you’ll need to add more liquid to your overnight oats recipe to compensate. 7
Are oats gluten-free?
Paige Wilson: Only oats that are certified gluten-free should be considered fully gluten-free for consumption from those with dietary restrictions like celiac. Though oats are naturally gluten-free to begin with, cross contamination should be considered if the oats are not certified as gluten-free.8
Is it healthy to eat overnight oats every day?
Paige Wilson: Since the options for overnight oats combinations and flavors are nearly endless, one could eat them every day if desired. But as with all foods, consuming a variety of different plants every week is always best. Still, overnight oats can be a staple in your weekly rotation as part of a healthy lifestyle.
What is the correct storage for overnight oats?
Paige Wilson: For optimal results, overnight oats should be stored in a sealed glass container in the refrigerator until ready to consume. Following food consumption guidelines, prepared foods like overnight oats should be consumed within 3-4 days after preparation.
The Best Sprouted Grains For Overnight Oats
Our sprouted oats are non-GMO project verified, certified gluten-free, glyphosate-free, organic, and 100% traceable back to the farm. Sprouted oats are not like regular oats – they provide a wholesome and nutty flavor that adds a delightful, nutritious touch to any dish, whether it’s for baking, breakfast, or cooking.
What sets our oats apart is the exceptional care taken by our veganic farmers in growing the cleanest organic grains. Our unique sprouting process further enhances the nutritional value, ensuring you get the most out of every bite. From the convenience of quick oats to the classic texture of traditional rolled oats and the enjoyable chewiness of steel-cut oats, our grains are true nutritional powerhouses.
So, whether you’re starting your morning with a hearty bowl of oats, incorporating them into your favorite recipes, or seeking a reliable source of wholesome nutrition, our sprouted oats are the perfect choice.
Steel-Cut Oats
Steel-cut oats are the inner kernels of whole oats. This type of oat is the closest to its natural form. It’s packed with iron, fiber, and plant-based protein that keeps you sustained throughout the day. Steel-cut oats also have a lower glycemic index than quick and rolled oats which provide a slower release of energy and can help stabilize blood sugar.9
Rolled Oats
Oat groats are steamed, flattened, and in our case, sprouted to create rolled oats. Rolled oats are easy to use and have been partially cooked which makes them safe to use in overnight oats recipes. These oats are the go-to base for any overnight oats recipe and are a great source of fiber, healthy carbohydrates, and vitamins.
Quick Oats
Quick oats are made from rolled oats. They are flattened to shorten the cooking time and steamed which means quick oats are safe to use in overnight oats recipes. Quick oats are soft and provide a mild flavor to any dish.
Oats are an incredible ingredient, and when used in plant-based recipes with clean ingredients can provide the most benefits.
If you are craving new flavors, overnight oat treats, vegan dishes, or just want to find clean ingredients that help make baking and cooking easier, check out our Family Recipes. Add more delicious inspiration to your social feed by following our Pinterest, Instagram, and Facebook pages for wholesome content.
REFERENCES:
- Oatmeal | Definition, Nutrition, Directions & Facts | Britannica. Available from: https://www.britannica.com/topic/oatmeal Accessed October, 2024
- Birchermüesli is the First Overnight Oats Recipe. Available from: https://rootedinfoods.com/birchermuesli-is-the-first-overnight-oats-recipe/ Accessed October, 2024
- Is It Safe to Eat Raw Oats? Here’s What Dietitians Say. Available from: https://www.eatingwell.com/can-you-eat-raw-oats-8620914#:~:text=The%20Bottom%20Line,ve%20been%20processed%20post%2Dharvest Accessed October, 2024
- Take a fresh look at oatmeal – it’s not as simple as you think. Available from: https://www.heart.org/en/news/2022/09/01/take-a-fresh-look-at-oatmeal-its-not-as-simple-as-you-think Accessed October, 2024
- 9 Health Benefits of Eating Oats and Oatmeal. Available from: https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#takeaway Accessed October, 2024
- Health Benefits of Overnight Oats. Available from: https://www.goeatgreen.com/health-benefits-of-overnight-oats/ Accessed October, 2024
- The Nutrition Source. Available from: https://nutritionsource.hsph.harvard.edu/food-features/chia-seeds/#:~:text=Chia%20Gel%3A%20Chia%20seeds%20absorb,%2C%20stir%20well%2C%20and%20cover. Accessed October, 2024
- Are Oats Gluten-Free?Available from: https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/oats/#:~:text=Even%20though%20oats%20are%20naturally,to%20be%20a%20separate%20sensitivity. Accessed October, 2024
- Rolled vs Steel-Cut vs Quick Oats: What’s the Difference? Available from: https://www.healthline.com/nutrition/rolled-vs-steel-cut-oats Accessed October, 2024