Wow, so this recipe is long overdue. My apologies friends. I recently realized that I always post overnight oat pictures on Instagram and always show the preparation of this frequent go-to of mine on Snapchat (@Nutty4Nutrition) but I had yet to actually post it on the blog. The truth is, when it comes to super simple snacks or meals such as this one I tend to forget that the rest of the world might not find it so simple. And as I am passionately drawn to beginners to healthy living and eating, I must train myself to recognize these realizations a lot sooner than I have been. This recipe and a few others (such as homemade nut and seed milks which I will also be officially sharing on the blog soon) are very versatile. The possibilities are truly endless and they become perfected to each individual with experience.
Overnight Oat variations have made their rounds in the clean eating scene for years. The reason for this is because they are healthy, nutritionally satisfying, delicious, and super duper simple. At first you may think that the ingredients are too minimal for this recipe to act as a meal but trust me when I say that this big bowl of oats is very filling. Also keep in mind that you get to make it your own by adding whatever other nutrient dense super foods your healthy heart desires! I personally cut the recipe in half when I'm making it for a snack because that is how hearty I find this powerful combination of real foods.
The foundation of the recipe is super simple and only 3 ingredients are needed. Again, from those 3 essentials you can then add whatever you wish to make it your own. You mix everything together the night before in a container (glass is best but not necessary) and cover and let sit in the fridge overnight. This is when the magic happens. The nutrient packed chia seeds act as a sponge and allows for the milk to be absorbed resulting in a perfect bowl of oatmeal. The next day, all you have to do is open that lid and voila-you’ve got a meal ready to be eaten. This is normally enjoyed cold which sounds weird I know but trust me-you get used to it and will love it! You can try warming it up if you prefer but I have never tried it so I cannot give you my verdict on that method. If you do try it, let us know what you think!
Your 3 Fundamental Ingredients:
½ cup whole rolled oats (not instant)
3/4 -1 cup of milk of your choice*
1 tbsp. chia seeds
*The amount of milk you use will depend on the consistency you desire for your oatmeal. I personally don’t like really thick oats so I use a full cup of milk in my mixtures. Those who prefer the thick consistency may want to start off with using only a ¾ cup and add gradually as you go, if need be. Any kind of milk will do here (cow, almond, coconut, hemp, oat, rice, soy, etc).
Mix the 3 essential ingredients together in a container and add whatever other ingredients you wish.
Place the lid on and let sit overnight.
The Possibilities are Endless
- Nuts and seeds (great way to add protein)
- Unsweetened coconut
- Dried fruits (cranberries, raisins, dates, currants)
- All natural sweeteners (honey, maple syrup, coconut palm sugar, coconut nectar, stevia, sucanat)
- Hemp hearts (another great way to add protein)
- Fruit (berries, apples, bananas, peach, pear, etc.)
- Spices (cinnamon, nutmeg, pumpkin pie)
- Unsweetened applesauce
- Pumpkin puree
Although I do not have a picture, I'm a sucker for a traditional "Apple Pie Overnight Oat" variation. I prepare my overnight oats with the 3 essential ingredients and add chopped apple, crushed pecans, cinnamon, nutmeg, coconut palm sugar, hemp hearts, and sometimes raisins if I have them on hand. What is your favourite overnight oat variation?