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Overnight Oats: Nutritional Benefits And 5 Delicious Recipes

Posted by Soulfull Project on
overnight oats with bananas and berries

Don’t feel like cooking breakfast in the morning? Soak some overnight oats the night before and never worry about what to eat in the a.m. again.

In this article, we discuss the nutritional benefits of this healthy meal option and share some of the most delicious recipes you’ll ever try.

We’ll also let you in on how you can be a part of The Soulfull Project’s unique community efforts to supply servings of our whole-grain hot cereal to food banks in your area.

What Are Overnight Oats?

Two jars with overnight oats made with berries

Overnight oats are a quick and convenient alternative to cooking oatmeal on the stove or in the microwave.

Instead of boiling the oats in milk, water, or broth, you soak the oats overnight in the liquid of your choice. As the oats soak, they absorb the liquid and soften enough that you can eat them uncooked.

The final product is the consistency of porridge or hot cereal and is usually denser and creamier than hot oatmeal.

If you’re in a rush, you can soak your oats for as little as two hours. They’ll be chewier than they would be if you soaked them for seven or eight hours, but you’ll still have something delicious and nutritious to munch on.

Later, we’ll share a basic recipe that you can flavor to your heart’s content and is super easy to grab and go as you rush out the door in the morning or fire up your computer for a day of emails and meetings.

Just don’t forget the spoon!

Nutritional Benefits Of Overnight Oats

 Wheat fields

Oats are a member of the whole grain family and are packed with nutritional benefits for bodies of all ages.

First and foremost, overnight oats are chocked full of:

  • Fiber
  • Vitamins (niacin, thiamine, folate)
  • Minerals (zinc, iron, magnesium, manganese)
  • Protein
  • Carbohydrates
  • Antioxidants (phytic acid, lignans, ferulic acid, sulfur compounds)
  • Plant compounds (polyphenols, stanols, sterols)

With every spoonful, these micro- and macro-nutrients help:

  • Reduce total circulating cholesterol in your blood
  • Reduce low-density lipoprotein (LDL) levels
  • Prevent LDL from oxidizing when it comes in contact with free radicals
  • Keep your body regular
  • Promote the growth of healthy bacteria in your gut
  • Improve your body mass index (BMI)
  • Eliminate free radicals floating around in your system
  • Stabilize blood sugar levels and lower the risk of Type 2 diabetes

That’s a lot of benefits in such a small — and tasty — package!

Delicious Overnight Oats Recipes

 overnight oats with nuts and berries

Overnight oats are extremely easy to make. Start with the basic recipe below, and then add extras until you have the flavor you crave.

1) Basic Overnight Oats

Ingredients

  • 1 cup of oats
  • 1 cup of milk (dairy or non-dairy), water, or broth
  • ⅛ cup of flax, chia, or hemp seeds (optional)
  • 1 tablespoon of yogurt (optional)
  • ½ teaspoon of vanilla extract (optional)

Instructions

  1. Add rolled oats and liquid to the container of your choice (a canning jar with a lid works well)
NOTE: Use a 1-to-1 ratio of oats to liquid to customize the overnight oats to your needs. For example, if you need less, add ½ cup of rolled oats to ½ cup of milk or water. Keep in mind that oatmeal will swell slightly as it absorbs liquid.
  1. Add seeds, yogurt, and vanilla extract (all optional)
  2. Mix until you don’t see any clumps
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, add your favorite toppings
  6. Enjoy!

Not sure which toppings to add? Read on for some delicious suggestions.

2) Carrot Cake

container of carrots

Ingredients

  • 1 tablespoon of maple syrup, honey, or agave syrup
  • ½ teaspoon of ground cinnamon
  • 1 tablespoon of grated carrot (plus more for topping)
  • ½ tablespoon of shredded coconut (plus more for topping)
  • 1 teaspoon of chopped pecans
  • ½ teaspoon of raisins (optional)

Instructions

  1. Add sweetener, cinnamon, carrot, coconut, pecans, and raisins to the basic overnight oats recipe
  2. Mix until you don’t see any clumps (other than the solid ingredients)
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, top with more grated carrot and coconut
  6. Enjoy!

3) Pumpkin Spice

 pumpkins at a pumpkin patch

Ingredients

  • ½ tablespoon of maple syrup
  • 1 tablespoon of pumpkin puree (canned or fresh)
  • ½ teaspoon of pumpkin pie spice
  • ¼ teaspoon of ground cinnamon
  • 1 tablespoon of chopped pecans
  • 1 teaspoon of pepitas (pumpkin seeds)
  • 1 teaspoon of ground cranberries

Instructions

  1. Add maple syrup, pumpkin puree, pumpkin pie spice, ground cinnamon, pecans, pepitas, and ground cranberries to the basic overnight oats recipe
  2. Mix until you don’t see any clumps (other than the nuts, seeds, and berries)
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, sprinkle with more pepitas and cranberries
  6. Savor the flavor!

4) Banana Nut

 bundle of bananas

Ingredients

  • ½ ripe mashed banana
  • 1 teaspoon of maple syrup
  • ½ teaspoon of ground cinnamon
  • ¼ teaspoon of nutmeg
  • 2 tablespoons of chopped walnuts

Instructions

  1. Add banana, maple syrup, cinnamon, nutmeg, and walnuts to the basic overnight oats recipe
  2. Mix until you don’t see any clumps (other than the nuts)
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, dig into this tasty treat to start your day off right

5) Apple Cinnamon

 Apple tree

Ingredients

  • ½ cup of chopped apples (plus more for topping)
  • 1 teaspoon ground cinnamon
  • 1 teaspoon of maple syrup (or other sweetener)

Instructions

  1. Add apples, cinnamon, and maple syrup to the basic overnight oats recipe
  2. Mix until you don’t see any clumps (other than the apples)
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, top with more apple for a delicious and nutritious meal

Kick Up The Nutrition Of Your Overnight Oats

The Soulfull Project oatmeal for overnight oats

If you want even more nutrition and flavor in your overnight oatmeal, add hot cereal to the mix.

The Soulfull Project’s many flavors of hot cereal — including Toasted Coconut, Blueberry Almond, Apple Cinnamon, Brown Sugar Pecan, and Cinnamon Spice — are perfect for kicking up the nutrition of your overnight oats and making them taste delicious!

The rolled oats act as the perfect base for your oatmeal, while the oat bran, red quinoa, flaxseed, and chia seed provide extra macronutrients (as well as plenty of vitamins and minerals) to get you off on the right foot in the morning and help you power through to lunch.

Want a little crunch with your overnight oats? Try stirring in any of The Soulfull Project’s three delicious flavors of crispy granola, including:

Rest assured that our hot cereal is gluten-free, so you don’t have to worry about stomach pain after you eat.

For even more gluten-free (and nut-free) snack options, give our Don’t Go Nuts soy spreads and chewy granola bars a try.

At The Soulfull Project, it’s our mission to have an impact on the health and happiness of our neighbors and yours.

That’s why we established a special program to benefit those in need.

 Pictogram of how The Soulfull Project supports their community

For every serving of Soulfull Project hot cereal you purchase, we’ll provide the same number of servings of one of our products to a food bank in your area.

Whichever flavor you choose, The Soulfull Project is committed to helping you, your family, and your neighbors in need get a delicious and healthy meal when it matters most.

For more information on the serving-for-serving program and to check out all of our delicious oatmeal and hot cereal flavors, visit TheSoulfullProject.com today.

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