Your crash course in overnight oats

My parents laugh at the fact that overnight oats are such a thing right now. I remember my dad making overnight oats when I was young, about 20 years ago now, but he called it muesli. His version included sliced grapes which sounds odd but was super delish. I love looking back and realizing how my parents were so hipster cool in their cooking but of course to them it was just normal stuff! (Cue my mom making her own yogurt, not because it was cool, but because it was cheaper!)

When it comes to overnight oats, it’s pretty hard to go wrong.It makes a great breakfast that you can make a few days in advance. There’s nothing like waking up and having breakfast ready!

Below is your “choose your own adventure” guide to overnight oats.

I prepare 2 or 3 at a time (overnights oats last 3 days in the fridge) and I use mugs to store them, as I love the handle on the mug for those busy mornings when I’m eating breakfast while chasing my toddler around the house.

 

Your “choose your own adventure” guide to overnight oats

Work your way down the ingredients here and just add one from each category into a jar of mug. give it a shake/mix and voila! Get creative! Just make sure you watch that you don’t pick too many sweet items – the sugar content can get out of control if you’re not careful.

Happy overnight oat making!

Base: 

1/2 cup of rolled oats

or

1/3 cup of rolled oats and 1 tbsp of steel cut* oats (for a more chewy texture)

*Steel cut oats are the least processed, and take longer to digest in the body therefore sustaining you for longer! They are also lower on the GI scale than other oats – therefore it won’t spike your blood sugar as much as other oats

Liquid: 

1/2 cup to 3/4 cup of milk of your choice. If using coconut milk – try cutting it with a bit of water as it can be too thick so the oats won’t soak it up.

Option here to add in 1/4 cup of your yogurt of choice if dairy agrees with you!

Fruit: 

1/4 cup to 1/2 cup of one of the following:

  • frozen or fresh berries
  • banana
  • mango
  • pineapple
  • shredded apple (mix with a little shredded carrot for a carrot cake flavour!)
  • grapes

Add-ons: 

1/2 tbsp to 1 tbsp of one or more of the following :

  • Peanut butter
  • Almond butter
  • Avocado
  • Coconut
  • Nuts
  • Seeds (pumpkin seeds have zinc which is an immune booster!)
  • Hemp hearts
  • Chia seeds (will thicken your oats a bit)
  • Flax seeds (will thicken your oats a bit)
  • Dried cherries/cranberries/raisins (be careful with these, a little goes a long way and there is lots of sugar here!)

Extra sweetness (optional and add right before eating for maximum flavour): 

1 tsp to 1tbsp of one of the following:

  • Honey
  • Maple syrup

Spices: 

Add in a dash of one or more of the following:

  • Cinnamon (helps to reduce blood sugar spikes)
  • Nutmeg
  • Pure real vanilla extract

Want extra protein? 

If you’re looking to beef up the protein try adding one of the following:

  • Scoop of protein powder if that’s your thing
  • 1 tbsp of collagen peptides powder (my preferred option)

In the morning, you have the option to eat the oats as is from the fridge, or if you like, you can warm up the oats to enjoy a hot breakfast.

 

Author: Jackie

Jackie is a certified holistic nutritionist (with the Alive Academy out of Richmond, B.C.) in her spare time. Full-time she works in an office (like many of you!) and is always looking for ways to make her busy life happy and healthy. She is a mom to 2 lovely daughters, and a wife to a picky-eater husband who always keeps her on her toes when she is creating healthy recipes.

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