How to make overnight oats

Oats are loaded with nutrients which can be excellent for your health, like fibre, magnesium, protein, potassium and omega three fatty acids – among many other things. Plus, an added bonus of oats is they don’t often contain sugar, as long as you avoid certain instant varieties. They can also be eaten in a whole host of different ways, making them a versatile power food. Whether topped with peanut butter, bananas, fresh fruit or cinnamon, there’s so many ways to get really creative with your overnight oats and enjoy a healthy, satisfying breakfast on the regular.

What’s so special about overnight oats?

Overnight oats are raw oats that have been soaked overnight in liquid.

Popular choices for soaking the oats includes almond milk; coconut milk; hemp milk; and Greek yoghurt.

The oats absorb the liquid during the night, softening them up in the same way cooking would – but without the work.

You can soak pretty much any kind of oats, but the quick-cook variety and rolled oats are often the preference because they absorb the liquid faster.

One of the biggest benefits is how much time and money you’ll save if you switch to overnight oats for breakfast.

They are so filling, which has led some people to say they’ve ended up eating less during the day, making them the ideal option for breakfast on a budget.

Plus, prepping the oats before bed takes less than five minutes and when you wake up in the morning, you’re ready to tuck in.

No cooking, no mess, no fuss and no waiting. You can prep your toppings in advance too for optimum time saving.

Overnight oats also helps to increase digestibility as it helps the starch break down and reduces the natural Phytic acid.

This process will likely make your body extract and use the oats’ nutrients much more efficiently.

In turn, this makes the oats easier to digest compared to oats that have been good, which is a benefit for everyone, but especially those with gluten intolerances.

Even oats that are gluten-free aren’t always easy to digest, but soaking them overnight has proved a game changer for many.

Overnight oats recipe

To make overnight oats, you will need:

  • 50g oats
  • 120ml skimmed milk (You can use any milk, almond, oat, cashew etc.)

Start by placing the oats into a bowl before adding the milk, ensuring the liquid is just covering the top of the oats.

Cover with cling film or a lid, and leave in the fridge overnight.

In the morning, simply take out of the fridge and add any preferred toppings before serving. Enjoy!

This recipe, while it only takes a minute to make, needs to be left in the fridge overnight for the oats to properly soften.

The recipe can be adjusted to serve as many people as you need it to.

Simply increase the amount of oats and milk and divide it up in the morning.

Measurements are approximate, so just add to the bowl the amount of oats you want to eat and then top with milk.