Tranquil Farms Easy Overnight Oats
This recipe will teach you how to make a basic overnight oats recipe for beginners. You’ll also find some tips for meal prepping them in batches, and some topping inspiration with four popular overnight oatmeal flavors
This overnight oats recipe is a great healthy breakfast that you can prepare in advance and it can last all week. So it makes it a great meal prep idea for Sunday night to prepare for the work week.
WHAT ARE OVERNIGHT OATS?
If you’ve never had overnight oatmeal, they’re basically a no-cook method of making oatmeal. So, instead of cooking oatmeal on the stovetop or in the microwave, you soak the raw oats with milk. That soaking process allows the oats to absorb the liquid and soften them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it’s ideal if you soak it overnight…hence the name overnight oats!
The next morning you have a ready-to-eat, delicious, creamy bowl or jar of “oatmeal.” The consistency is like a porridge or pudding. It makes for an easy convenient breakfast that has a more dense and creamy texture than warm oatmeal.
Best of all, you reap all the healthy benefits of oats in a fun grab-and-go
breakfast:
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They contain more protein than most grains (5g per serving).
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They’re a rich source of fiber, which helps you feel fuller longer (4g per serving).
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They are a nutrient dense food, which makes your feel more satiated.
WHAT INGREDIENTS DO YOU NEED FOR OVERNIGHT OATS RECIPE?
Oats: This is really the only ingredient that’s non-negotiable. Make sure to use plain old-fashioned oats and not quick oats because the consistency is best with rolled oats. You can also use gluten-free oats. Do not use steel cut oats.
Milk:
For the liquid part, you can actually make this with water! But it’s more common to use milk. You can use full fat, 2% or low-fat milk. You can also use plant-based milk like almond milk, coconut milk, cashew milk or oat milk.
Chia seeds (optional):
These seeds are packed with tons of nutrition, and they help give the oats a pudding-like texture. So I always like to include them in my base recipe.
Hemp seeds (optional):
contain high levels of omega-3s and a healthful ratio of omega-3 to omega-6 fatty acids. The seeds also contain high levels of arginine, an amino acid that turns into nitric oxide. Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic.
Seed Cycling Seed Bland (optional):
Funk it Wellness.com has an amazing Cycling Seed kit that contains the following.
Pumpkin seeds
are rich in zinc, which aids in progesterone production and supports healthy testosterone levels. They’re also rich in antioxidants, which help protect your ovaries, eggs, and reproductive system as a whole.
Flax seeds
contain lignans, which aid in estrogen release, meaning they bind excess estrogen and help eliminate it to support ideal estrogen levels. Both flax and pumpkin seeds are rich in omega-3 fats, which encourage uterine blood flow and maintain healthy cell membranes.
Sesame seeds
are rich in zinc, which aids in progesterone production. They also contain lignans, which help block excess estrogen, and they have a slew of other benefits, including the ability to lower inflammation.
Sunflower seeds
contain selenium, which helps improve liver function and remove excess estrogen. They also contain vitamin E, which stimulates progesterone production.
Microgreen Powder (optional)
Microgreens are packed with nutrients.
While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper.
Microgreens are also a great source of beneficial plant compounds like antioxidants.
What’s more, their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens.
Greek or vegan yogurt (optional):
This gives the oats a tangy flavor, creamy texture and boost of protein.
Vanilla extract (optional):
This enhances all the flavors that go into the overnight oatmeal as well as giving it sweetness without any sweetener.
Sweetener (optional):
Use honey or maple syrup or sugar alternative to sweeten the mixture, especially because oats can be somewhat bland on their own.
Toppings:
This is where you can have some fun with fresh fruit, dried fruit, nut butters, nuts, seeds and spices (like cinnamon, nutmeg or cardamom). There are so many topping ideas and combinations, and I think that’s what makes this such a great versatile recipe!
​HOW TO MAKE BASIC OVERNIGHT OATS?
It’s all about the ratios to get the consistency you like. So try this suggested ratio below and then add more milk or use less milk until you find what works perfectly for you! Once you nail down the ratio of the basic overnight oats recipe, the sky’s the limit with the flavor combinations and toppings.
Here’s our simple ratio:
1 PART OATS + 1 PART MILK + â…› PART SEEDS
To start, combine old-fashioned oats and chia seeds. You can use a bowl, a mason jar, or just some glass cups.
Next add the Greek or vegan yogurt and vanilla extract.
​And then add the sweetener of choice and the milk. Then mix the overnight oats together until you see no clumps. Next, seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight.
The next morning, grab a spoon, add your favorite toppings and dig in!
OVERNIGHT OATMEAL RECIPE IDEAS
Peanut Butter Jelly:
It’s like having a peanut butter jelly sandwich in overnight oats form. Layer peanut butter, strawberry jelly, fresh-cut strawberries, and crushed peanuts. It has a sweet and salty taste that’s irresistible.
Apple Pie:
With the combination of chopped apples, pecans, maple syrup and ground cinnamon, this variation is a great fall recipe that has a warm sweet taste and satisfying crunch from the fruit and nuts.
Banana Nutella:
The name of this recipe says it all – bananas and Nutella – match made in heaven, and a great flavor for kids to try! The banana and Nutella together have a rich decadent taste that makes it feel like you’re enjoying dessert, instead of a nutritious breakfast. Try also adding crushed hazelnuts and chocolate chips to enhance the flavor.
Almond Joy:
This recipe is a play on the popular chocolate bar. Use shredded coconut, crushed almonds, mini chocolate chips and maple syrup.
TIPS FOR MAKING THE BEST OVERNIGHT OATS
Make it inside of a jar or a mason jar (with measurement lines on the side). This way you can measure, mix, chill, carry, and eat the overnight oats all in one convenient container.
Use plain old-fashioned rolled oats, not quick oats. Quick oats will get too soggy when soaked with milk. And do not use steel-cut oats because they won’t soften enough to eat just with milk, unfortunately.
Warm it up if you prefer warm oats in the morning. Although overnight oatmeal is typically served cold, you can definitely eat them warm. Just place them in the microwave for one minute and be sure to use a microwave-safe jar.
Make a bunch for the week. Because overnight oats typically stay good in the fridge for up to 5 days, try making a batch on Sunday and having it on hand in the fridge for the whole week. Be careful if you’re adding fruit beforehand because they will typically not remain fresh for more than a couple days.
This easy overnight oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!
INGREDIENTS
Base
½ cup old-fashioned rolled oats
½ cup milk of choice
¼ cup Greek yogurt
1 Tablespoon chia seeds
1 Tablespoon hemp seeds
2 Tablespoons Seed Cycling Seed Bland
1/2 teaspoon Microgreen Powder (optional)
1 tablespoon sweetener honey maple syrup or sugar alternative
¼ teaspoon vanilla extract
Peanut Butter & Jelly Oats
1 tablespoon strawberry jam
1 tablespoon peanut butter
¼ cup diced strawberries
2 tablespoons peanuts crushed
Apple Pie Oats
¼ cup diced apples
1 tablespoon pecans chopped
2 teaspoons Apple Cider Syrup or maple syrup
¼ teaspoon cinnamon
Banana Nutella Oats
½ banana sliced
1 tablespoon Nutella
1 tablespoon hazelnuts crushed
1 tablespoon chocolate chips
Almond Joy Oats
¼ cup shredded coconut
1 tablespoon almonds chopped
1 tablespoon chocolate chips
2 teaspoons maple syrup
INSTRUCTIONS
Place all ingredients into a large glass container and mix until combined.
Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.
Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.
NOTES
Storage:
Overnight oats can be stored in the fridge for up to 5 days. This makes it an ideal breakfast meal prep to make on Sunday night for the week.
Substitutes:
For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
Make it vegan:
Use plant-based milk, plant-based yogurt, and maple syrup for sweetener
Make it gluten-free:
Use certified gluten-free oats
Make it sugar-free:
Omit the sweetener all together or used mashed or pureed fruit in the base recipe or sugar alternative like Purecane or Monkfruit