5 Healthy Overnight Oats Recipes [You Haven't Tried Before!] (2024)

FAQs

Why you shouldn't eat overnight oats in the morning? ›

You see, all grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. So, if this phytic acid is untreated, it will combine with important minerals in our body and block their absorption.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Fiber keeps us full, helps manage blood sugar and blood cholesterol levels, and promotes digestive health, gut health and weight management. So, incorporating fiber-rich foods like overnight oats into your diet can help to bridge this nutritional gap and support your overall health.

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.

Oats improve gut health

The resistant starches found in oats also provide a rich food source for the friendly bacteria that live in your gut, which helps keep your microbiome in good balance. Interestingly, these friendly bacteria are hard at work when they are well-fed.

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

Tip: despite the name, you do not have to make overnight oats the night before. Rolled oats only need about 10 minutes of soak time before they're good to go. I always assumed that rolled oats needed several hours of soaking time before they were soft enough to eat.

What happens if you eat overnight oats too early? ›

If you're craving overnight oats for breakfast, but forgot to prepare them the night before, you'll want to choose something else to eat rather than combining the ingredients and consuming them too early. Without a minimum of 12 hours soak time, the phytic acids will not have enough time to break down.

Whether it's steel-cut or rolled, quick-cooking or instant, oatmeal is good for you, experts say—with a few caveats. Oatmeal is rich in fiber, which promotes fullness, eases the insulin response, and benefits gut health. It's also a source of vitamins B and E, and minerals such as magnesium.

It's generally safe to soak oats in milk and yogurt overnight to remove phytic acid, but it's important to take certain precautions to ensure the safety of the food. First, you should use pasteurized milk and yogurt to avoid the risk of bacterial contamination.