Say hello to your newest healthy breakfast obsession. Overnight oats have been trending for a while now, so if you haven’t jumped on the bandwagon, you are missing out! Obviously if you have an oat allergy though, then this might not be the best thing for you. Not only are they super easy to make, but they can be a nutrient-packed way to start your day. Whole grains, like oats, have been noted to lower the risk of chronic diseases like heart disease, type 2 diabetes and colorectal cancer. In addition, many studies have noted that a diet higher in whole grains (at least 3 servings/day) is associated with a lower BMI. (1) The 1/3 cup of oats in the recipes below provides 3 grams of fiber, 4 grams of protein, and is a good source of phosphorus, selenium, and magnesium. The chia seeds are important for creating a pudding like texture for these recipes as well as adding another 3 grams of protein and 4.5 grams of fiber. A breakfast that is high in fiber and protein like these overnight oats will fill you up and keep you feeling full until lunchtime.
You can make these recipes in any jar that can hold at least 2 cups of liquid. However, if you want to step up your overnight oat game, I liked these Weck 1/2 liter jars since they have a wide top which makes it easier to add toppings and eat out of with a spoon.
Tropical Overnight Oats
No need for a tropical vacation when you make a batch of this tropical overnight oats recipe! Unsweetened shredded coconut is added to the base recipe and topped off with tropical fruit. Pineapple, mango, and banana are good sources of vitamin C which protects against cell damage from free radicals, supports healthy skin, and enhances the body’s absorption of iron (2).
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Let your breakfast take you on a mini vacation by making this tropical overnight oats recipe.
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats (not quick-cooking)
- 2/3 cup unsweetened almond milk
- 1/3 cup plain full-fat Greek yogurt
- 1/4 cup shredded unsweetened shredded coconut
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla
- 1 tablespoon chia seeds
- Pinch of salt
Topping:
- 1/4 cup fresh or frozen chopped mango
- 1/4 cup fresh or frozen chopped pineapple
- 1/4 banana, sliced
- 1 tablespoon toasted coconut chips
Instructions
- In a large mouth, 1 pint jar, add the oats, milk, yogurt, coconut, maple syrup, vanilla, and chia seeds. Stir well with a spoon.
- Top with mango and pineapple and cover with lid. Chill in the refrigerator overnight.
- When ready to eat, top with coconut chips.
Apple Cinnamon Overnight Oats
Although I try not to play favorites, this apple cinnamon version might be mine! This one takes a little extra time since you cook the apples in a small saucepan before serving, it is totally worth it. You can either cook the apples to night before and serve chilled in the morning or if you have the time you can make the apples in the morning and serve warm over the oats. The humble apple is a good source of soluble fiber in the form of pectin. Pectin helps lower “bad” LDL cholesterol and as a prebiotic it supports gut health by feeding beneficial gut bacteria.
Description
This apple cinnamon overnight oat recipe will have you daydreaming about fall leaves and cozy sweaters.
Ingredients
Oat Base:
- 1/3 cup old fashioned oats (not quick cooking)
- 2/3 cup unsweetened almond milk
- 1/3 cup plain full-fat Greek yogurt
- 1/2 teaspoon vanilla
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- 1/4 teaspoon cinnamon
- Pinch of salt
Topping:
- 1 tablespoon coconut oil
- 1 apple, chopped
- 1/2 tablespoon maple syrup
- 1/4 teaspoon cinnamon
- 2 tablespoons golden raisins
- 2 tablespoons chopped walnuts
Instructions
- In a large mouth 1/2 liter jar, add the oats, milk, yogurt, vanilla, maple syrup, chia, cinnamon and salt. Stir well with a spoon. Cover jar and refrigerate overnight.
- In a small saucepan over medium heat, melt the coconut oil. Add the apple, maple syrup and cinnamon. Stir well with a wooden spoon until apple is coated in oil and cinnamon. Cover and let cook for 7-10 minutes, stirring occasionally with a spoon until apples are tender.
- Add cinnamon apples to oats and sprinkle with golden raisins and walnuts to serve.
Blueberry Muffin Overnight Oats
Coffee shop blueberry muffins can be deceivingly unhealthy. Make this blueberry muffin overnight oats recipe instead! You’ll reap the benefits of all the fiber and protein in the oats as well as the antioxidants from the blueberries. Anthocyanins, a compound which is most abundant in blueberries and other purple hued produce, has been the focus of many research studies for its potential to reduce the risk of cardiovascular disease, cognitive decline and cancer.
Description
Skip the coffee shop muffin and make this blueberry muffin overnight oat recipe instead which is packed with fiber, protein, and antioxidants.
Ingredients
Oat Base:
- 1/3 cup old-fashioned oats (not quick-cooking)
- 2/3 cup unsweetened almond milk
- 1/3 cup plain full-fat Greek yogurt
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- 1/4 teaspoon cinnamon
- Dash of nutmeg
- Pinch of salt
- 1/2 cup fresh or frozen blueberries
Topping:
- 1/4 cup fresh blueberries
- 1/4 cup chopped almonds
- 2 tablespoons toasted coconut chips
Instructions
- In a large mouth 1/2 liter size jar, add the oats, almond milk, yogurt, maple syrup, chia, cinnamon, nutmeg and salt. Stir well with a spoon. Cover and chill in the refrigerator overnight.
- Puree blueberries in blender until smooth. Stir into oats with a spoon to create swirls. Top with additional blueberries, almonds, and coconut chips.
Chocolate Peanut Butter Overnight Oats
No roundup of overnight oat recipes would be complete without one recipe for the classic combination of chocolate and peanut butter. To add a bit of crunch, I also added some chopped salted peanuts which really puts this recipe over the top. Although it may taste like dessert, this chocolate peanut butter overnight oat recipe is still loaded in healthy nutrients. Chocolate is a good source of flavonols which act like antioxidants in our body to protect against cell damage and may also help promote vascular health. (3) Choose dark chocolate over milk chocolate and cocoa powder that has not undergone Dutch processing to get the most flavonols.
Description
This chocolate peanut butter overnight oat recipe may taste like dessert, but it still provides a healthy breakfast choice with filling fiber and protein.
Ingredients
Oat Base:
- 1/3 cup old fashioned oats (not quick-cooking)
- 2/3 cup unsweetened almond milk
- 1/3 cup plain full fat Greek yogurt
- 2 tablespoons natural cocoa powder
- 1 tablespoon maple syrup
- 1 tablespoon chia seeds
- Pinch of salt
Topping:
- 1 half banana, sliced
- 1 tablespoon all-natural peanut butter
- 2 tablespoons chopped salted peanuts
- 2 tablespoons chopped dark chocolate
Instructions
- In a large mouth 1/2 liter jar, add the oats, milk, yogurt, cocoa, maple syrup, chia and salt. Stir well with a spoon. Cover and chill overnight in the refrigerator.
- Top oats with sliced banana, peanut butter, peanuts and chocolate to serve.
For the month of August, I’ll be sharing a few recipe posts on the Classpass blog! This raspberry nectarine popsicle post is the first. 🙂 I love my Classpass membership since it lets me gym hop so I am never bored with my workouts! You should totally check them out too!
Casey the College Celiac says
August 16, 2016 at 11:17 pmThese all look absolutely delicious – especially the blueberry muffin version. I love making overnight oats (with rice and buckwheat flakes instead of oats since they don’t agree with me) during college…so convenient!