Healthy Overnight Oats Recipe

Today's overnight oats recipe is simple, healthy, and perfect for busy professionals or students. This recipe will teach you how to make a basic oat base that you can customize with any toppings or ingredients of your choice.

1 Reviews
1 Comments
POSTED:19/09/2024
Level:Easy
Yield:1 servings
Total:15 min
(includes chilling time)
Active:3 min

This overnight oats recipe is incredibly simple and requires just a few basic ingredients. Many people worry about the healthiness of overnight oats, but in fact, this recipe is rich in protein and fiber, making it suitable for various dietary needs, whether you're gluten-free or following a plant-based diet.


1.About Overnight Oats

Overnight oats are a type of oatmeal prepared the night before and eaten the next day. Typically, oats are mixed with a liquid such as milk, yogurt, or juice, then refrigerated overnight. This allows the oats to fully absorb the liquid, becoming softer and more flavorful by the next day. You can enhance the taste and nutritional value by adding ingredients like fruits, nuts, or honey.


2.Benefits of Overnight Oats

Overnight oats offer several key benefits:

Time-saving: You can prepare overnight oats in advance, saving time in the morning and allowing you to start your day with ease.

Easier to digest: After soaking overnight, oats become easier to digest, reducing the load on your digestive system and making breakfast easier on your stomach.

Enhanced texture: The oats soften as they absorb the liquid, resulting in a richer, creamier, and sweeter texture.

Increased nutrition: Overnight oats absorb nutrients from the liquid, boosting their nutritional value and providing you with more nourishment at breakfast.

Customizable flavors: You can personalize your oats by adding fruits, nuts, honey, or other ingredients to improve flavor and nutritional content, making breakfast more delicious and satisfying.


3.Basic Ingredients

To make this overnight oats recipe, you'll need the following ingredients:

Oats: The essential base ingredient. It's recommended to use regular oats instead of instant oats for a thicker texture.

Cocoa powder: To add flavor.

Low-fat condensed milk: For sweetness.

Blueberries: For garnish and added nutrition.

Coconut milk: Used to soak the oats. You can also substitute with regular milk.

Banana: For extra nutrition and decoration.

Cereal grains: To enhance nutrition and for garnish.


4.Basic Ratio for Overnight Oats

The ratio for overnight oats can be adjusted to your personal taste and preference. The typical ratio is:

Oats: 1 part

Liquid (such as milk, yogurt, coconut milk, etc): 1 part

Other ingredients (such as fruits, nuts, honey, etc).


5.How to Store Overnight Oats?

Seal the overnight oats in an airtight container and store them in the refrigerator. Typically, they can last for 1-2 days. Before eating, check for any unusual changes, such as off smells or signs of spoilage. If anything seems off, it's best not to consume them.


6.Do Overnight Oats Help with Weight Loss?

Yes, overnight oats can aid in weight loss for several reasons:

High Fiber Content: Oats are rich in dietary fiber, which helps increase feelings of fullness, slows digestion, and reduces overall food intake.

Low in Calories: Oats are relatively low in calories, especially when you choose unsweetened or low-sugar varieties.

Energy Source: Oats contain carbohydrates, an essential nutrient for energy. During weight loss, maintaining adequate energy intake is important for supporting bodily functions and physical activity levels.


7.More Popular Healthy Breakfast Ideas:

Chinese Crepes (Tianjin-style Jianbing)

Homemade Hong Kong-style Egg Tarts

Soup Dumplings (Xiao Long Bao)

French Toast Recipe

French Omelette


Here’s the detailed tutorial for making overnight oats. This recipe is simple and easy to prepare—give it a try!

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INGREDIENTS

MAIN INGREDIENTS

  • 35g rolled oats
  • 150ml coconut milk

ACCESSORIES

  • 5g cocoa powder
  • 5g low-fat condensed milk
  • 40g blueberries
  • 150g banana
  • 5g cereal flakes

DIRECTIONS

STEP 1

Start by preparing all the ingredients.

Prepare all ingredients before starting the recipe.

STEP 2

Lay a layer of oats (about 17g) at the bottom of the container.

Layer oats (17g) at container bottom.

STEP 3

Pour in 50ml of coconut milk, ensuring the oats are completely soaked.

Soak oats in 50ml coconut milk for maximum flavor.

STEP 4

Stir in 3g of cocoa powder.

Add cocoa powder to the mix.

STEP 5

Add a layer of banana slices (about 50g).

Add a layer of banana slices for extra flavor (50g).

STEP 6

Pour in another 50ml of coconut milk.

Add 50ml of coconut milk.

STEP 7

Add another layer of banana slices (about 50g).

Add 50g of banana slices as another layer.

STEP 8

Pour in an additional 50ml of coconut milk.

Add 50ml coconut milk.

STEP 9

Squeeze in 5g of low-fat sweetened condensed milk for added sweetness.

Tip: Add 5g low-fat sweetened condensed milk for extra sweetness.

STEP 10

Finally, sprinkle 2g of cocoa powder on top.

Add 2g of cocoa powder for the finishing touch.

STEP 11

Cover and refrigerate overnight.

Refrigerate dish overnight for the best results.

STEP 12

The next day, add some fruit, instant cereal, or coconut flakes on top for a crunchy texture before serving.

Enhance your breakfast with fruit, cereal, or coconut flakes for added crunch.

Recipe analyzer

  • Recipes: Healthy Overnight Oats Recipe
  • Main Ingredients:7
  • Servings per recipe:1
  • Servings size:390 g
Nutritional Summary of Recipe
Amount per 240 g= 1 serving(s)
  • Energy (calories):665 kcal
    46%
  • Protein:13.19 g
    31%
  • Fat:5.58 g Why gray?
    86%
  • Carbohydrates:168.94 g
    72%
Calorie breakdown
  • Protein: 5%
    36 kcal
  • Fat: 7%
    47 kcal
  • Carbohydrates: 88%
    582 kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
7:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

1 REVIEWS

Review
Your rating:
TysonSeptember 29, 2024

I love this Healthy Overnight Oats Recipe and will be making it again tomorrow.
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