Healthy Overnight Oats On The Go

Overnight oats are a healthy, make-ahead breakfast option!

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, a morning of university lectures, or even for kids to take to school! 

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 or “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:

They contain more protein than most grains (5g per serving)

They’re a rich source of fiber, which helps you feel fuller longer (4g per serving)

They’re high in antioxidants which may help lower blood pressure levels

They can help you lose weight by making you feel more full and slowing down the emptying of your stomach.

WHAT INGREDIENTS DO YOU NEED FOR OVERNIGHT OATS RECIPE?

Slender Porridge OR Rolled Oats: This is really the only ingredient that’s non-negotiable. Our Slender Porridge makes for a great addition of protein to your breakfast. If you are using regular oats, make sure to use plain old-fashioned oats  You can also use gluten-free oats!

Milk: For the liquid part, you can actually make this with water! But it’s more common to use milk. You can use skimmed milk or even almond milk.

Protein Powder: This is also one of the most essential parts of your overnight oats recipe. You can either use our Slender Blend or Whey Protein Concentrate. A 40g serving of our WPC contains over 30g of protein.  

Chia Seeds (optional): These seeds are packed with tons of nutrition, and they help give the oats a pudding-like texture. Our Slender Porridge has added chia seeds in it so you don't have to add them in. 

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.

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.

OVERNIGHT OATMEAL RECIPE IDEAS

Peanut Butter Jelly Overnight Oats

It’s like having a peanut butter jelly sandwich in overnight oats form.

Layer peanut butter, strawberry jelly, fresh cut strawberries and crushed peanuts.

Banana Nutella Overnight Oats

TIPS FOR MAKING THE BEST OVERNIGHT OATS

Make it inside of a jar or a mason jar - This way you can measure, mix, chill, carry and eat the overnight oats all in one convenient container.

Warm it up if you prefer warm oats in the morning. Although overnight oatmeal is typically served cold, you can definitely eat them warmer. Just place them in the microwave for one minute and be sure to use a microwave-safe jar. I do this for my daughter who hates cold food in the morning.

Make a bunch for the week. Because overnight oats typically stay good in the fridge for up to 5 days, we recommend 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.