The easiest overnight oats, packed with nutrition. Simply mix together rolled oats, chia seeds, plant-based milk, and optional sweetener in a bowl or jar and allow to set overnight in the fridge. Top with desired toppings and enjoy! Vegan, gluten-free, dairy-free.
I’ve been on an overnight oats kick recently. I especially love them in the summer because they’re satisfying (healthy carbs!) without feeling too heavy or hearty. Annnd they’re super customizable (give me all the toppings), have a ton of health benefits, and are inexpensive (and so easy) to make. A breakfast win in my book.
Health Benefits of Overnight Oats
Even though seemingly humble, oats are packed with nutrition. Letting them soak overnight increases their digestibility, which unlocks even more health benefits.
Oats, in general, are rich in a form of soluble fiber called beta-glucan, which has been shown to improve the immune system, reduce blood sugar and insulin response, and help grow good bacteria in the gut (sources here, here, and here). On a personal note, increasing my daily intake of soluble fiber has drastically improved my skin health, which you can read about in the post 5 Simple Tips for Clearer Skin if interested!
Oats are also full of vitamins, minerals, and antioxidants including manganese, phosphorus, magnesium (the anti-stress mineral ✌🏼), iron, zinc, and folate.
Many (many!) studies have also shown that the beta-glucan fiber in oats helps reduce LDL (“bad”) cholesterol, which can reduce the risk of heart disease (source).
For a grain, oats are relatively high in protein (6 grams per half-cup), but you can always boost this by mixing in some grass-fed yogurt, adding collagen, and/or some hemp seeds.
Where to Buy the Best Oats
Overnight oats are an inexpensive breakfast though I do recommend trying to always buy organic oats when possible to ensure they are free of glyphosate (the toxic weed-killer in Round-Up) and other pesticides. For overnight oats, rolled (aka old-fashioned) oats are best.
If you’re gluten-free, be sure to buy certified gluten-free oats since regular oats are usually cross-contaminated with wheat-containing grains.
My favorite brands for organic, gluten-free rolled oats are cheapest to buy online:
Overnight Oat Toppings
A healthy digestive system depends on a diet that is diverse in plant foods (source). And overnight oat toppings are the perfect opportunity to get more kinds of foods in your diet every morning. Ideally, vary your toppings each day to get the most nutrition each week. Just a few topping ideas:
- frozen fruit (I like to add frozen fruit after mixing the overnight oat base so that it thaws overnight)
- fresh fruit
- dried fruit
- nuts
- seeds
- coconut flakes
- nut butter
- spices like cinnamon, pumpkin pie spice, ginger, nutmeg etc.
- collagen peptides for a protein boost
- grass-fed yogurt
This recipe is super simple to meal prep too, if that’s your thing! I usually just take a few minutes each night to make a single serving for the following morning (to save fridge space), but feel free to make several servings at once.
If you tried these Overnight Oats or any other recipe on Loveleaf Co. let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Instagram, Facebook, and Pinterest for all the easy recipe ideas!
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Overnight Oats (& The Health Benefits)
- Prep Time: 5 Minutes
- Total Time: 5 minutes
- Yield: 1 1x
- Category: Breakfast
- Method: Stir
- Cuisine: American
- Diet: Gluten Free
Description
The easiest overnight oats, packed with nutrition. Simply mix together rolled oats, chia seeds, plant-based milk, and optional sweetener in a bowl or jar and allow to set overnight in the fridge. Top with desired toppings and enjoy! Vegan, gluten-free, dairy-free.
Ingredients
- 1/2 cup rolled (aka old-fashioned) oats (I like this brand and this brand)
- 1 tablespoon chia seeds
- 1/2 cup plant-based milk (see notes)
- pinch of salt
- sweetener of choice, optional (I like maple syrup)
- toppings, optional (see post for ideas like fruit, nuts, seeds, nut butter, etc.)
Instructions
-
To a bowl or jar, add the oats, chia seeds, plant-based milk, salt, and sweetener of choice, if using. Give a good stir, let sit for a few minutes, and stir again. If topping with frozen fruit, I like to add it now so that it thaws in the fridge. Cover and put in the fridge to set overnight.
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In the morning, top with toppings of choice like fresh fruit, nuts, seeds, nut butter, and/or a dash of cinnamon.
Notes
Plant-Based Milk. Using 1/2 cup of plant-based milk will yield a thicker consistency. If you prefer your overnight oats with a thinner consistency, add a few extra tablespoons of milk.
Meal Prep. This recipe is super simple to meal prep too, if that’s your thing! I usually just take a few minutes each night to make a single serving for the following morning (to save fridge space), but feel free to make several servings at once.
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fredrick maina says
very helpful
Ally says
So glad you found it helpful!