If you’d prefer even more protein, consider incorporating 1–2 tablespoons (15–30 ml) of protein powder to the mix. With around 13 grams per cup (240 ml), the basic overnight oats recipe already contains a moderate dose of protein.Īdding yogurt to your recipe and topping it with nuts or seeds further boosts the protein content to around 17 grams per prepared cup (240 ml). Protein is a nutrient that’s known to reduce hunger and promote feelings of fullness ( 17). Simply mix the ingredients, refrigerate overnight, and add your favorite toppings in the morning. Overnight oats use simple ingredients, are rich in many nutrients, can be made in large batches, and don’t require any heating. That means you can easily batch-prepare larger portions of the base recipe and add your favorite toppings to individual portions throughout the week for variation ( 5). Overnight oats keep for up to four days when refrigerated in an airtight container. The oats and chia seeds soak up the milk and soften overnight, yielding a pudding-like texture come the next morning. To prepare your overnight oats, simply combine all the ingredients and refrigerate them overnight in an airtight container. Naturally, the nutritional content of this recipe varies depending on the type of milk and which optional ingredients you choose to include. They are also a particularly good source of beta glucan, a type of fiber that reduces hunger and promotes feelings of fullness ( 2, 3, 4). Oats contain more protein and fat than most other grains. This amount of overnight oats also provides 12–19% of the DV for calcium, iron, magnesium, zinc, thiamine, and pantothenic acid. Vitamin D: 299% of the Daily Value (DV).One prepared cup (240 ml) of the basic recipe made with 2% cow’s milk and without the optional ingredients provides the following ( 1): Overnight oats are a great source of many nutrients. A little maple syrup, 2–3 chopped dates, or half a mashed banana can sweeten your overnight oats. A dash of vanilla extract or vanilla bean adds a touch of flavor to your overnight oats. Use a dairy or plant-based yogurt and adjust the amount to your preference. Yogurt adds extra protein and creaminess.
For instance, use 1/8 cup (30 ml) chia seeds per 1/2 cup (120 ml) oats. Chia seeds act like glue to bind the ingredients. For example, 1/2 cup (120 ml) of milk per 1/2 cup (120 ml) of oats. Use cow’s milk or a fortified, unsweetened, plant-based milk of your choice at a 1:1 ratio with the oats. For a shorter soaking time, use quick oats, and for a longer one, use steel-cut oats. Old-fashioned oats work best for overnight oats. Most overnight oats recipes are based on the same few ingredients.
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