Overnight oats, as a healthy breakfast have become increasingly popular in recent years. They are quick to prepare, the perfect breakfast on the go, and also taste delicious. Overnight oats in the morning have now become a fixed part of the breakfast range.
But what exactly are overnight oats ? What makes them so healthy? What are their benefits? And what are the best overnight oats recipes? All these questions and more are answered in this blog post.
What are overnight oats?
Overnight oats are a special variation of the porridge from England. These are basically swollen oatmeal flakes that are refined with different toppings.
The oats are placed in a glass and soaked overnight in the refrigerator with milk (alternatively: yogurt, soy, rice, or almond milk). For a normal serving, you need about 5 tablespoons of oatmeal (50 g) and 120 milliliters of liquid. If you want to lose weight and maintain a healthy diet, you should prefer plant-based milk alternatives as a liquid addition.
Oat milk, coconut milk, almond milk, or rice milk are available in almost every grocery store. They are rich in fiber , unsaturated fatty acids, vitamins, protein, and minerals. Many of them can even be prepared fresh at home.
To make the healthy breakfast complete, you can enhance it with fresh fruits, seeds, or nuts. The most popular nuts include, for example, walnuts, hazelnuts, and almonds. This not only brings extra vitamins and minerals but also variety to the breakfast table.
Why are overnight oats a healthy breakfast?
The delicate oatmeal is a pure natural food. Not only do they provide us with plenty of fiber to fill us up, but they also provide us with valuable protein, minerals, vitamins, and phytochemicals.
Oats are extremely healthy and should be a regular part of your diet. Whether you opt for the gritty or delicate version, oatmeal is generally full-fledged and always contains marginal layers of the grain. This is the part of the grain that contains a lot of nutrients. Thanks to their healthy properties, they provide you with a lot of energy in the morning and also keep you full for a long time. Thus, nothing stands in the way of a good start to the day.
We show you all the advantages of overnight oats at a glance
- Oats stimulate your digestion because they contain healthy fiber.
- Thanks to the complex carbohydrates, oatmeal has little effect on your blood sugar level.
- They reduce cravings because they predominantly contain complex carbohydrates.
- Overnight oats provide a high amount of vegetable protein, making them the perfect breakfast for athletes.
- Oatmeal has no added sugar, but you can sweeten it with fruit or a natural syrup.
- It contains numerous minerals and plenty of protein.
In addition, oatmeal is full of unsaturated fatty acids. These are those healthy fats that have a positive effect on your cholesterol levels. If you serve it with berries and almond sauce, for example, you will also get plenty of antioxidants and other minerals.
Easy and fast preparation the night before – plenty of time in the morning
Many of you would probably rather sleep longer than prepare a meal in the morning. The solution is overnight oats. You prepare this breakfast the night before, so you save a lot of time the next morning.
Simply soak the cereal flakes overnight in cow's milk or a plant-based milk alternative (such as soy milk or almond milk), and store the mixture in a sealed container in the refrigerator. You can use oatmeal or spelt flakes for this, for example. In the morning, add some fruit and honey. The delicious breakfast is ready in just a few minutes and gives you strength and endurance for the next few hours.
You should not use sugar, as it costs a lot of unnecessary calories and also causes your blood sugar level to rise rapidly. Of course, you can also comfortably take the finished oatmeal breakfast with you to work and enjoy it there.
The varied breakfast with fruit
The flakes swollen overnight can be enjoyed differently every day, and you can try various breakfast ideas. For example, use different fruits that you mix either in the evening or the next morning. You can cut the fruit into small pieces, puree it, or simply mash it.
Garnish your oatmeal with berries, bananas, apples, kiwis, or mangoes. You can let your imagination run wild with the toppings. But nuts, raisins, chia seeds , flaxseeds, coconut flakes, or dried fruits always go well. You certainly won't run out of recipe ideas for overnight oats.
Real gourmets use a hint of vanilla, gingerbread spice, chocolate flakes, or cinnamon as toppings for their delicious breakfast. You should sprinkle the toppings over the overnight oats just before eating. This keeps them crisp and fresh.
Have you heard? Healthy breakfast overnight oats against cellulite!
Most women have cellulite – this is normal. This cannot and does not have to be completely eliminated. But with exercise and a healthy diet, you can positively influence cellulite if you want to.
Oatmeal is packed with valuable protein and fiber. Both are essential for building muscle through exercise. The muscles, in turn, make your body look tighter. In addition, the unsaturated fatty acids and antioxidants have a positive effect on your skin.
100 g oatmeal has the following ingredients
The list of ingredients in oatmeal is long. In addition to the optimal composition of the three macronutrients (protein, fat, and carbohydrates), the superfood also provides many important micronutrients (vitamins and minerals):
| Energy | 368 calories |
| Protein | 13.5g |
| Carbohydrates | 58.7g |
| of which sugars | 0.7g |
| Fat | 7.0g |
| of which saturated fatty acids | 1.24 g |
| of which unsaturated fatty acids | 5.34 g (of which oleic acid (Omega 9): 2.77 g and linoleic acid (Omega 6): 2.46 g) |
| Fiber | 10.0g |
| Salt | 0.017 g |
| Vitamin B1 | 0.59 mg |
| Vitamin B2 | 0.15 mg |
| Vitamin B5 | 1.1 mg |
| Vitamin B6 | 0.16 mg |
| Folic acid (vitamin B9) | 0.087 mg |
| Vitamin E | 1.5 mg |
| Biotin (Vitamin H) | 0.02 mg |
| Vitamin K | 0.063 mg |
| Iron | 5.8 mg |
| Zinc | 4.3 mg |
| Copper | 0.53 mg |
| Manganese | 4.5 mg |
| Magnesium | 130 mg |
| Phosphorus | 430 mg |
| Potassium | 397 mg |
| Calcium | 43 mg phytochemicals |
The best toppings for your morning oatmeal
As is well known, topping tastes vary. While some prefer crunchy nuts, others favor fruity options. However, if you prefer sweet toppings, you might enjoy using chocolate or enhancing your breakfast with honey or maple syrup.
We took a closer look at the best toppings for your healthy oat breakfast:
- Together
Flaxseeds are especially beneficial for our digestion. Since they have a mild laxative effect, they prevent blockages. In addition, they have an anti-inflammatory effect and contain a lot of fiber and proteins. 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, on the other hand, are particularly good for your immune system. They contain important amino acids that primarily promote regeneration.
- Fruits and berries
Whether overnight oats are exotic with kiwi, pineapple, papaya, and mango or classic with apples, 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 beneficial combination. You should not necessarily put the fruits and berries into your overnight oats the night before. To keep them as fresh as possible, it is best to add them in the morning.
- Nuts
Nuts such as hazelnuts, cashew (cashew nuts, cashews), walnuts, or almonds are the perfect topping for your overnight oats – whether whole or grated. Although they contain a lot of fats, they are considered healthy fats – so-called unsaturated fatty acids. They stimulate brain power and are therefore also 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, but they stay crispier when you sprinkle them fresh on your finished breakfast.
Delicious Overnight Oats Recipes from Verival
A few examples of a healthy breakfast are provided by these Overnight Oats recipes from Verival, with which you can discover the variety of this breakfast dish. Or you can let your creativity run wild and create new combinations that suit your taste. Try different ingredients and toppings.
Overnight oats with chia seeds
Chia seeds are a perfect addition to your overnight oats as a healthy breakfast, because the superfood contains many healthy nutrients. You can mix the oatmeal chia mix with milk, a plant drink of your choice, or simply with water. This recipe tastes particularly delicious if you serve it with yogurt of your choice.
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 (as a topping)
Preparation
-
Water, milk, or a plant alternative is combined with the oatmeal and chia seeds in a glass and stirred well.
-
Our insider tip: Add a tablespoon of yogurt.
-
For sweetening, we recommend honey, agave syrup, or maple syrup.
-
The mixture is placed in the fridge overnight or for at least 2 hours.
-
Then stir well, decorate with fruit, nuts, or seeds, and enjoy.
Nutritional values
Apple Cinnamon Overnight Oats as a Healthy Breakfast
An absolute classic among the oatmeal variants is the combination of apple and cinnamon. The two ingredients are not only an absolute dream duo in the porridge but also when it comes to a quick breakfast overnight.
Apple Cinnamon Overnight Oats
Ingredients
- 200 grams Verival blueberry apple porridge
- 2 apples
- Juice 1/2 lemon
- 250 g soy yogurt
- 400 ml water, soy, or rice drink
- 4 tbsp grated almonds
- 1 pinch of cinnamon (also some cardamom depending on taste)
- Agave syrup as a sweetener at will
- 4 tbsp Verival blueberry apple crunchy
- Fresh berries, possibly blossoms at will
Preparation
-
Screw on the glasses and fill each glass with around 50 g of Verival blueberry apple porridge (approx. 5 tbsp).
-
Wash apples, cut them in half, remove the stalk, and grate with a kitchen grater. Sprinkle with lemon juice.
-
Divide the apple slices into the four glasses and add 1 tablespoon of grated almonds each.
-
Top up each glass with 2 tablespoons of soy yogurt and 100 ml of plant-based drink (e.g. almond milk), refine with cinnamon and agave syrup, and mix well.
-
Screw the glasses together and put them in the fridge overnight.
-
Take out of the fridge the next day and enjoy.
Exotic Banana Coconut Recipe
A mix that tastes like a holiday. The banana-coconut overnight oats are our exotic breakfast option and provide fruity variety.
Banana Coconut Overnight Oats Recipe
Ingredients
- 200 g Verival Overnight Oats
- 2 bananas
- 250 g soy yogurt
- 400 ml soy or rice drink
- 4 tbsp coconut flakes
- 1 pinch of cinnamon
- Agave syrup at will
- 4 tbsp Verival fruit crunchy mix
- fresh berries at will
Preparation
-
Unscrew the glasses and fill each glass with around 50g of base muesli (approx. 5 tbsp).
-
Peel the bananas and crush them with a fork.
-
Divide the banana puree into the four glasses and add 1 tablespoon of coconut flakes each.
-
Top up each glass with 2 tablespoons of soy yogurt and 100 ml of plant drink, refine with agave syrup and mix well.
-
Screw the glasses together and put them in the fridge overnight.
-
On the morning of your picnic, decorate each glass with 1 tablespoon of fruit crunchy mix, fresh berries, and flowers as desired.
How long do overnight oats last in the fridge?
The soaked oatmeal can be kept in the refrigerator for a few days. So you can save time and make the oatmeal mixture in bulk. So that you can enjoy your overnight oats for a long time, it is best to store them in a screw jar. Then take a portion of the finished mixture every morning and serve it with toppings of your choice. Today fruity, tomorrow chocolatey, the day after tomorrow with a load of nuts.
Order ingredients for overnight oats as a healthy breakfast online
At Verival, you can conveniently order your breakfast products, which consist exclusively of high-quality organic ingredients, online. In our Tyrolean organic factory, we focus on purity, health, and sustainability.
Our grain and raw materials all come from controlled organic cultivation. In addition, all products are gently manufactured at a high level by our qualified employees.
