I’m a late comer to the overnight oats game. To be honest, I didn’t think they were going to be good. I pictured some sort of weird, tasteless, gruel-like goop that people were choking down for some reason unbeknownst to me. But let me tell you, I’ve never been happier to be wrong.
Folks, overnight oats are goooood. And they’re easy. And they’re convenient. They’re the kind of breakfast that I actually look forward to, and when I write out my meal plans I have to stop myself from scheduling them in each and every weekday morning. And really, there’s no reason not to schedule them each and every morning.
I like this version because it’s sweetened simply with a bit of mashed banana, which also contributes to the overall creamy texture of these oats. For the liquid I’ve used a combination of almond milk and plain yoghurt, but this is easily adaptable depending on your personal needs and preferences. Don’t do dairy? Use all almond milk, or a combination of non-dairy milk and yoghurt (have you tried coconut yoghurt? it would be great here). Gluten free? Use gluten free oats. Strawberries aren’t in season? Try blackberries! Or, toss a handful of frozen berries over the top and let them thaw in the fridge – I do this when I pack overnight oats with me to work.
And speaking of packing, overnight oats are an outstanding addition to a make-ahead meal plan. All you need to do is toss the ingredients together in a bowl (with a lid) or a jar, shake or stir well to combine, and after an overnight stint in the fridge, when you wake up your breakfast is ready. It’s great for on-the-go breakfasts and busy days, but equally great for lazy summer mornings when you’d rather be outside than slaving over breakfast.
Oats are rich in indigestible carbohydrates called beta-glutens which help to lower blood cholesterol levels. Oats are also host to a number of phenolic compounds which have antioxidant properties. Due to the high levels of those beta-glucans, oats are also helpful in stabilizing blood sugar. In fact, eating oats in the morning may help keep your blood sugar stable throughout the entire day. Oats are also a good source of dietary fiber and protein. Look for gluten-free oats if you’re celiac or have another gluten sensitivity.
- ½ cup rolled oats
- 1 tsp chia seeds
- 1 tsp maca powder (optional)
- ½ a very ripe banana, mashed
- ½ cup almond milk or other milk of choice
- ¼ cup plain yoghurt
- ½ cup ripe berries
- 1 Tbsp hemp seeds (optional)
- Place oats, chia seeds, maca powder (if using), mashed banana, almond milk, and yoghurt into a jar or a bowl that has a lid.
- Shake or stir to combine ingredients, and place into the fridge overnight.
- In the morning, transfer the oat mixture to a bowl (or eat straight from the container!), top with berries, and sprinkle hemp seeds over the top. Enjoy!