In my attempt to reduce the time I spend in the kitchen making a healthy breakfast each morning, I became a big fan of overnight oats. Packed with fibre for digestive cleanse, protein and minerals to support hormone production, a basic overnight oats recipe is everything you need for sticking to a healthy breakfast routine.
I love to enhance the nutritional value of my overnight oats, by adding homemade peanut butter (or any other nut butter I have available), quickly stewed fruits (especially strawberry and raspberry), and nutrient-packed ingredients like bee pollen, coconut flakes and other nuts and seeds mixes.
It literally takes very little time to make the peanut butter overnight oats, and once loaded into jars in the fridge or on your countertop, they will be ready and waiting for you in the morning.
How to Make Overnight Oats
Making overnight oats is actually a no-recipe. You basically need to mix your oats with milk/yogurt/juice, add to your jars and let the magic happen overnight. It’s all it takes to get one of the healthiest breakfasts.
However, there are some tricks to keep in mind to get the best overnight oats:
1. Pick your ingredients – use rolled oats instead of steel cut oats to get a really creamy, comforting mix. Use plant-based milk to support hormone balance, and add yogurt for gut health and immunity boost. Healthy, nutrient-packed add-ins make your overnight oats more nourishing and satiating – nut butters, fruit jams, stews or compotes, coconut flakes, nuts and seeds or bee pollen.
2. Mix your ingredients into a bowl – add the oats, milk, nut butter and yogurt into a bowl to have control over quantities, and to make sure the oats get really well soaked.
3. Divide into jars/glasses
4. Top with your favorite ingredients
5. Let sit overnight on your counter or in the refrigerator
How Long Do Overnight Oats Last?
While overnight oats, vegan version especially, can last for up to three-four days in the refrigerator, it’s best to eat them the next morning for the best taste and texture. If your time is limited, making them in batches for the week working days ahead also works.
Are Overnight Oats Healthy?
I can’t say this enough – overnight oats and any kind of oatmeal are among the healthiest breakfast options. Here are some of the health benefits of having overnight oats in the morning:
- Improved digestion and the nutrient absorption – soaking grains and cereals reduces their anti-nutrients, making the vitamins and minerals easier to absorb. The fibre in oats increase the digestion time, release the digestion hormones that trigger the satiating sensation and enables a better absorption of nutrients from the small intestine into the blood stream.
- Makes an all-natural colon cleanse – the oats fibre absorb and eliminate the toxins, old hormones and residues from the colon.
- Balances the blood sugar levels and reduces cholesterol – the unique combo of protein, fibre and minerals and the betaglucan compounds of oats control the glycemic and isulinaemic levels
- Improves hormone production – the fibre byproducts nourish the microbiome in your gut and flush out old metabolised oestrogen, preventing its leaking back into the blood stream.
Alterations and Substitutions
If peanut butter allergy or sensitivity is an issue, you can easily swap it out in these overnight oats for almond butter or any nut butter mixture you have available.
If nuts are an issue, try using sunflower seed butter or pumpkin seed butter. Swap out almond milk for your favorite nut-free plant-based milk.
When it comes to choosing a yogurt, look for plain Greek yogurt for its higher protein content. If you are on a vegan diet, swap out yogurt for coconut yogurt – you’ll still get the probiotic benefit.
If you try any of these recipes don’t forget to tag me on Instagram @theawesomegreen so I can see them and share with the community!
Peanut Butter Overnight Oats for a High Protein Breakfast
- 1 cup rolled oats
- 1 cup almond milk
- 2 tbsp plain yoghurt
- 2 tbsp peanut butter plus extra, to garnish
- 2 cups raspberries fresh or frozen
- 1 tbsp chia seeds
- 1 tbsp lemon juice
- 2 tsp maple syrup
- To garnish: coconut flakes
- Add the raspberries into a sauce pan with 2 tbsp water and place over medium heat until they start to boil.
- Simmer for 5 minutes over low heat, then add the lemon juice and chia seeds, mix to combine and remove from the heat.
- Set aside to cool.
- In a medium bowl mix the oats with yogurt, milk and peanut butter, then evenly divide into serving jars/glasses.
- Top with raspberry jam, peanut butter drizzle and coco nut flakes.
- Lid the jars or cover the jars with foil and refrigerate overnight.
- Serve in the morning or pack to go.