I can’t believe I’m just now discovering this magical thing called overnight oats. Holy smokes this recipe is delicious!
It’s one of those “I-can’t-believe-this-is-healthy” recipes made with all real, whole foods but tastes like a treat.
Healthy Overnight Oats make the perfect easy healthy meal or snack
I’ve never been a fan of hot oatmeal, so naturally the idea of cold oatmeal (oat cereal?) never really appealed to me until I recently had something similar while I was traveling. Now I’m hooked.
This healthy overnight oats recipe is super easy to put together the night before you want to eat it and will last in your refrigerator for up to three days. The oats get softer the longer they soak, so play around with the ratio of milk to oats and time soaked to find your perfect recipe. The recipe below makes two servings for the next two mornings of breakfasts or lunches for you.
How to Make Overnight Oats
Step 1: Choose a container
Grab a jar or bowl with a tight-fitting lid. A mason jar works great, as does any glass bowl or container.
Step 2: Layer your ingredients
I prefer to layer my overnight oats parfait with fruit, seeds (chia, hemp or flax) and/or nut butter at the bottom, then add a layer of oats, and repeat until you have about 1/2 inch to an inch of room at the top of your container. Layering helps you have a delicious mixture of flavors and textures in each bite.
My favorite way to layer from the bottom:
- a few pieces of sliced or chopped fruit
- 1/2 teaspoons seeds (chia, hemp, flax, etc.)
- 1 teaspoon nut butter (almond butter, peanut butter, sun butter, etc.)
- 1/4 cup or more of whole rolled oats
- then repeat until the jar is almost full, leaving room for the milk
- pour in your milk mixture (see below), cover, and refrigerate overnight
Always leave room for the milk! You need room for the liquid and your oats will expand a bit as they soak, so always leave a bit of room at the top of the jar or bowl you are using.
Blueberries make a wonderful addition to top off your healthy overnight oats if you happen to have any around.
Step 3: Add the Liquid
I prefer to use all unsweetened ingredients then add a natural sweetener like pure maple syrup to control the amount of sugar. If you use maple syrup be sure to read the label and only use 100% pure maple syrup, no other ingredients should be listed on the ingredients label. A little sweetness is all you need; the vanilla extract also adds an extra gourmet flavor.
Mix your unsweetened milk with any sweetener you want (if desired) and also add your vanilla extract, cinnamon, or any other flavorings you plan to use. Ground cardamom is also a great addition.
You can also use water in a pinch.
This healthy overnight oats recipe is a staple in my breakfast routine. It’s easy, full of fiber, and easy to customize to make it your own. Don’t forget the vanilla extract in the milk, it really elevates the flavor and turns bland oats into a gourmet breakfast.
- 1 banana, sliced (or any fruit of your choice)
- 1–2 tablespoons of unsweetened almond butter
- 1 1/2 teaspoons chia seeds
- 1 cup of whole rolled oats (not instant)
- 1 cup of unsweetened almond milk (or any unsweetened nut milk)
- 1 teaspoon organic maple syrup (100% real maple syrup), or raw honey
- 1/4 teaspoon high-quality vanilla extract
- optional: berries to top
- You’ll need a wide-mouth pint-sized mason jar or similar glass container with a secure fitting lid.
- In a separate container, mix your nut milk, natural sweetener and vanilla extract. Set aside.
- In your mason jar, layer the ingredients as follows: 3-4 slices of banana, 2 dollops of almond butter, 1/2 teaspoon chia seeds, 1/2 cup oats, then repeat two or three times until there is a 1-inch gap between the top of the ingredients and top of the mason jar.
- Pour your milk mixture over the oats leaving about 1/2 inch gap at the top to allow your oats to expand as they soak. Stick a knife or fork to the bottom of the jar a few times to make sure the milk soaks all the way through.
- Cover tightly and refrigerate overnight, or at least 6-8 hours to let the oats absorb the almond milk.
- You can get creative with this recipe and use berries instead of bananas, flax instead of chia, or any unsweetened nut milk or nut butter that you fancy.
If you like this recipe and want to learn more about clean eating, be sure to check out my book, The Health Habit, now!
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