Overnight oats – more and more people have developed a taste for them. Especially in recent years, you often hear about oatmeal, which only gets really good overnight.
Overnight oats in the morning have now become a staple in breakfast options. Especially because oatmeal has also gained popularity in recent years.
But why are overnight oats such a healthy breakfast and how do you best prepare them? We will get to the bottom of these questions in today's blog post.
What are overnight oats and why are they such a healthy breakfast treat?
Overnight oats, as the name suggests, are oatmeal soaked overnight . They are usually prepared with milk or water and stored in the refrigerator.
For different variations ,the oatmeal (oats) also known as Overnight oats are supplemented with toppings such as dried fruit, fresh fruit, nuts, or seeds . Purchased or homemade plant-based drinks can also be used as a milk substitute for a vegan option.
What is the difference between porridge and overnight oats?
In contrast, the classic porridge, also called oatmeal or oatmeal , is prepared and eaten warm in the morning. Both breakfast dishes are based on soaked oatmeal. In the case of porridge, unlike overnight oats, the oatmeal is not slowly softened overnight, but cooked in hot liquid (water or milk) .
Especially when it gets colder outside, a hot breakfast is a must for many people. The importance of a hot breakfast has been known for quite some time . It is incredibly healthy for your body to have your breakfast warm – because it does not have to bring it to body temperature. In traditional Chinese medicine , a hot breakfast is considered particularly valuable and is an integral part of the diet.
Oat-based – that's why this local superfood is so healthy
Oats are not only extremely nutritious, but can also be prepared in a variety of ways. In addition, they are still very inexpensive, provide a lot of energy and can enhance our brain power. Entire dietary systems based on oatmeal have already been developed.
The oat diet uses oats as the basis for every meal, ensuring that you do not suffer from nutrient deficiencies. Therefore, the oat diet is a very common way to lose weight healthily. In addition, oats are considered a superfood because they can prevent many diseases.
Diabetics in particular benefit from the grain due to its ability to lower insulin levels. Additionally, cholesterol levels in the blood are also lowered, which helps prevent heart disease. Aside from all these advantages, oats are impressive for their fiber content, which keeps you full for longer. Often, problems arise from the quantity of food consumed – those who eat less find it easier to lose weight! 😉
What nutrients and ingredients do oats contain?
Oats are the grain with the highest concentration of beneficial nutrients. They are rich in healthy fiber. Additionally, this whole grain product is packed with good plant proteins, healthy fatty acids, and long-chain carbohydrates. These components help to keep you full for an extended period.
Oatmeal, with its high vitamin B content, is also very rich in vitamins overall. In addition to vitamins, oats also contain many minerals, such as biotin, iron, zinc, and magnesium. These nutrients are beneficial for the skin and particularly support the immune system and bones. For these reasons, the German Nutrition Society (DGE) recommends eating at least one serving of oatmeal daily.
Overnight oats as a healthy breakfast and the "better" oatmeal
But why you should soak your oatmeal overnight is explained below. Especially if you are in a hurry in the morning or generally do not have the opportunity to cook porridge at work or school, overnight oats are the perfect alternative.
Or if you simply prefer a cold breakfast over a hot one, overnight oats are your answer. They are a quick and healthy breakfast option!
Here's a delicious recipe for gluten-free overnight oats:
Gluten-free overnight oats with banana
Ingredients
- 50 g gluten-free Bircher porridge or gluten-free oatmeal
- 120 ml milk or plant drink
- 1 pinch of salt
- 1 banana
- 50 g blueberries
- 1 tsp agave syrup (if needed)
Preparation
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Pour the gluten-free Bircher Porridge or gluten-free oatmeal into a mason jar.
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Next, add 120 ml of your liquid of choice (milk or plant drink) and mix the ingredients together.
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Additionally, add a pinch of salt to your overnight oats, and if you like them sweet, add another teaspoon of agave syrup.
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Place the mason jar in the refrigerator overnight or for at least 3 hours.
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If your overnight oats are nice and creamy, you can take them out of the fridge.
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Now you can enhance your overnight oats with your choice of fruit. For this recipe, we used banana and blueberries.
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Basically, porridge and overnight oats are similarly healthy – but what really makes overnight oats a hit are the toppings! They can be sweet, sour, or even healthier. There are absolutely no limits to your imagination when it comes to toppings.
The best toppings for your morning oatmeal
- Together
Flaxseeds are particularly beneficial for our digestion. They have a mild laxative effect and thus prevent blockages. Additionally, they have anti-inflammatory properties and contain a lot of fiber and protein. Chia seeds are not considered a superfood for nothing – they have an extremely satiating effect and therefore help to effectively prevent food cravings. Hemp seeds are especially good for your immune system. They contain important amino acids that primarily promote regeneration.
- Fruits and berries
Whether using exotic fruits like kiwi, pineapple, papaya, and mango, or classic options like apples and pears, berries such as strawberries, raspberries, currants, and blueberries – fresh fruits enhance every oatmeal. In summer, they look wonderfully refreshing. In winter, for example, apples with a little cinnamon or gingerbread spice create a delightful combination. You don't necessarily have to add fruits and berries the night before; they taste fresher when added in the morning.
- Nuts
Nuts such as hazelnuts, cashew (cashew nuts, cashews), walnuts, or almonds are perfect toppings for your overnight oats – whether whole or grated. While they contain a significant amount of fat, they are considered healthy fats – also known as unsaturated fatty acids. These fats stimulate brain function and are therefore referred to as brain food. Ideal for your power breakfast. You can add the nuts to your overnight oats the night before or in the morning.
At the end of this post, we'll leave you with a recipe for your perfect start to the day – we want you not only to crave overnight oats but also to be able to prepare them easily!
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yogurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup, or maple syrup for sweetening
- Fruits, nuts, and seeds of your choice (for topping)
Preparation
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Combine water, milk, or a plant-based alternative with oatmeal and chia seeds in a jar and stir well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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Place the mixture in the refrigerator overnight or for at least 2 hours.
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Then stir well, garnish with fruits, nuts, or seeds, and enjoy.
