Overnight Oats - a Framework

Overnight Oats are always on my meal prep checklist! This framework makes customizing your healthy breakfast simple, using only a few pantry ingredients. You won’t ever tire of this breakfast because you can change it up depending on your mood and the seasons!

Overnight oats are the perfect meal prep breakfast. So versatile, filling and nutritious!

This Easy Make-Ahead Breakfast is Perfect for Busy Mornings!

Overnight Oats are a healthy, make-ahead, no-cook morning saviour. I can just grab these and go. If you have never tried overnight oats before, you are in for a treat!

Instead of cooking the oats on the stove top (and dealing with the messy clean up afterwards!), you soak the oats in the liquid for a least 2 hours….overnight is even better so the last can absorb all the liquid and become creamy and soft.

What You’ll Need

The base of this recipe is very simple:

Old-Fashioned Oats - I would not use quick oats or steel cut oats in this recipe. The quick oats will be too mushy and the steel cut oats will be too tough.

Chia Seeds & Hemp Seeds - these are so many health benefits like added protein and fibre and will help create that perfectly creamy texture.

Almond Milk - Or any milk of your choice! I’ve made this with oat milk, regular cow’s milk and almond milk and it’s turned out perfectly every time.

Protein Powder - this is actually optional but it’s a very easy way to add protein to your diet.

Maple Syrup - if you aren’t using a protein powder with sweetness, I would add in 1 tbsp of maple syrup.

When it comes to customizing your oats, you can measure with your heart and go absolutely wild!

Here are a few toppings suggestions:

Apple Cinnamon

Chocolate Peanut Butter

Peanut Butter and Jelly

Pumpkin Pie

Banana Nutella

Maple Cinnamon

Blueberry Lemon

Are overnight oats healthy?

Overnight oats are incredibly nutritious. When prepared with my method, here are some of the health benefits:

1. Oats provide 5g of protein per serving (more than most grains)

2. They are high in fibre (4g per serving) which helps feel fuller, longer.

3. Chia seeds offer an excellent source of omega 3 fatty acids and fiber.

4. Hemp seeds provide protein, iron and fibre.

Overnight Oats

Ingredients:

• 1 cup oats

• 1 cup milk of choice (I used unsweetened vanilla almond milk)

• 1 tbsp chia seeds

• 1 tbsp hemp seeds

• 1 scoop protein powder

• 1 tbsp maple syrup (optional)

Add ins:

Apple Cinnamon: 1 tsp cinnamon, 1/2 cup chopped apple

Chocolate Peanut Butter: 1 tbsp peanut butter (or any nut butter) and 2 tbsp chocolate chips

Peanut Butter and Jelly: 1 tbsp each strawberry jam and cream peanut butter

Pumpkin Pie: 1 tbsp pumpkin puree, 1 tsp pumpkin pie spice, 1 tsp vanilla

Banana Nutella: 1/2 a banada, sliced, 1 tbsp nutella, 1 tbsp chocolate chips, chopped nuts

Maple Cinnamon: 1 tbsp maple syrup, 1 tsp cinnamon

Blueberry Lemon: 1/4 cup blueberry, 1 tsp lemon zest, 1 tbsp honey

Directions:

1. Combine all the base ingredients in a bowl and stir to combine. If your protein powder is sweetened, I would omit the maple syrup. Cover and allow to sit over night in the fridge. I use these bowls for my meal prep.

2. In the morning, (or after 2 hours) portion the overnight oats into serving containers. I like these ones.

3. You can add more milk or water if needed. Add toppings and enjoy!

Serving Overnight Oats

Overnight oats are delicious served warm or cold. If you are warming it up, place it in the microwave for 30-1 minute. Just be careful as the container can get hot.

Did you try this recipe? Please share your review and let me know which toppings you tried!

And don’t forget to tag me on instagram @christies.lovestory. I love to see your creations!