Overnight oats as a healthy breakfast have become increasingly popular in recent years. They are quick to prepare, the perfect breakfast for when you're on the go and they taste delicious too. Overnight oats have now become a staple of the breakfast menu.
But what exactly are overnight oats? What makes them so healthy? What are their advantages? And what are the best overnight oats recipes? We answer all these questions and more in this blog post.
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What exactly are overnight oats?
Overnight oats are a special variation of the porridge originating in England. They are basically swollen oats that are refined with various toppings.
The oats are placed in a glass and soaked overnight in the refrigerator with milk (alternative: yoghurt, soy, rice or almond milk). For a normal portion, you need about 5 tablespoons of oats (50 g) and 120 milliliters of liquid. If you want to lose weight and eat a healthy diet, you should prefer plant-based milk alternatives as a liquid supplement.
Oat milk, coconut milk, almond milk and rice milk are available in almost every grocery store. They are rich in fiber, unsaturated fatty acids, vitamins, protein and minerals. You can even prepare many of them fresh at home.
To make your healthy breakfast complete, you can refine it with fresh fruits, seeds or nuts. The most popular nuts include, for example, walnuts, hazelnuts and almonds. This not only provides extra vitamins and minerals, but also variety at breakfast time.
Why are overnight oats a healthy breakfast?
The tender oat flakes are pure natural food. They not only provide us with plenty of fiber to keep us full, but also valuable protein, minerals, vitamins and phytochemicals.
Oats are extremely healthy and should be a regular part of your diet. Regardless of whether you opt for the grainy or tender version, oat flakes are generally wholesome and always contain the outer layers of the grain. This is the part of the grain that contains a particularly high number of nutrients. Thanks to their healthy properties, they provide you with plenty of energy in the morning and also keep you full for longer. So nothing stands in the way of a good start to the day.
We'll show you an overview of all the advantages of overnight oats
- Oats stimulate your digestion because they contain healthy fiber.
- Thanks to the complex carbohydrates, oats only have a slight effect on your blood sugar level.
- They reduce cravings because they contain mostly complex carbohydrates.
- Overnight oats provide a high amount of plant-based protein, making them the perfect breakfast for athletes.
- Oatmeal does not need any added sugar, but you can sweeten it with fruit or a natural syrup.
- It contains numerous minerals and plenty of protein.
What's more, oats are full of unsaturated fatty acids. These are the healthy fats that have a positive effect on your cholesterol level. If you serve it with berries and almond butter, for example, you'll also get plenty of antioxidants and other minerals.
Quick and easy to prepare the night before – saves time in the morning
Many of you probably prefer to sleep longer than to prepare a meal in the morning. Overnight oats are the solution. You prepare this breakfast the night before, so you save a lot of time in the morning.
Simply soak the cereal flakes overnight in cow's milk or a plant-based milk alternative (e.g. soy milk or almond milk) and store the mixture in a sealed container in the refrigerator. You can use rolled oats or spelt flakes, for example. In the morning, add some fruit and honey. This delicious breakfast is ready in just a few minutes and will give you strength and stamina for the next few hours.
You should not use sugar, as it adds unnecessary calories and causes your blood sugar level to rise rapidly. Of course, you can also take the ready-made oatmeal breakfast with you to work and eat it there.
The varied breakfast with fruit
You can enjoy the oats, which have swollen overnight, every day in a different way and try out different breakfast ideas. For example, use different fruits, which you either mix in the evening or the next morning. You can cut the fruit into small pieces, puree it or simply crush it.
Why not garnish your oatmeal with berries, bananas, apples, kiwis or mangos? You can let your imagination run wild when it comes to toppings. Nuts, raisins, chia seeds, flaxseeds, coconut flakes or dried fruit are always a good choice. You will never run out of recipe ideas for overnight oats.
Real gourmets use a touch of vanilla, gingerbread spice, chocolate flakes or cinnamon as toppings for this delicious breakfast. You should only sprinkle the toppings over the overnight oats just before eating. This will keep them crisp and fresh.
Have you heard? Healthy breakfast overnight oats against cellulite!
Most women have cellulite – it's perfectly normal. It can't be completely eliminated, nor does it need to be. But with exercise and a healthy diet, you can have a positive effect on cellulite if you want to.
Oats are full of valuable proteins and fiber. Both are essential for building muscle with exercise. Muscles, in turn, make your body look firmer. In addition, the unsaturated fatty acids and antioxidants have a positive effect on your skin.
100 g of oats contain the following ingredients
The list of ingredients in oats is long. In addition to the optimal composition of the three macronutrients (protein, fat and carbohydrates), the superfood also provides a lot of 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 |
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The best toppings for your morning oat meal
Toppings taste different, as everyone knows. While some prefer crunchy nuts, others like it fruity. However, those who prefer sweet toppings may like to reach for chocolate or refine their breakfast with honey or maple syrup.
We have taken a closer look at the best toppings for your healthy oat breakfast:
- Seeds
Flaxseeds are particularly good for our digestion. They have a slight laxative effect, which helps to prevent constipation. They also have an anti-inflammatory effect and contain a lot of fiber and proteins. Chia seeds are considered a superfood for a reason – they have an extremely satiating effect and therefore help to effectively prevent cravings. Hemp seeds, on the other hand, are particularly good for your immune system. They contain important amino acids that promote regeneration.
- Fruits and berries
Whether you make exotic overnight oats with kiwi, pineapple, papaya and mango or classic overnight oats with apples, pears, berries such as strawberries, raspberries, currants and blueberries, fresh fruit will enhance any porridge. In summer, they are wonderfully refreshing. In winter, apples with a little cinnamon or gingerbread spice, for example, are a delicious combination. You don't necessarily have to add the fruits and berries to your overnight oats the night before. To keep them as fresh as possible, it's best to add them in the morning.
- Nuts
Nuts such as hazelnuts, cashews, walnuts or almonds are the perfect topping for your overnight oats – whether whole or grated. They contain a lot of fat, but it's the healthy kind – known as unsaturated fatty acids. They stimulate brain power and are therefore also known 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 will stay crunchier if you sprinkle them on your ready-made breakfast.
Delicious overnight oats recipes from Verival
These overnight oats recipes from Verival offer a few examples of healthy breakfasts, allowing you to discover the variety of this breakfast dish. Or you can let your creativity run free and create new dishes that are exactly to your taste. Try out different ingredients and toppings.
Overnight oats with chia seeds
Chia seeds are a perfect addition to your overnight oats as a healthy breakfast because this superfood contains many healthy nutrients. You can mix the oats and chia seeds with milk, a plant-based drink of your choice, or just water. This recipe tastes especially delicious when served with a yogurt of your choice.
Apple-cinnamon overnight oats for a healthy breakfast
The combination of apple and cinnamon is an absolute classic among oatmeal varieties. These two ingredients are not only a dream team in porridge, but also for a quick breakfast made overnight.
Exotic banana-coconut recipe
A mixture that tastes like vacation. Banana-coconut overnight oats are our exotic breakfast option and provide a fruity change.
How long do overnight oats last in the fridge?
The soaked oats will keep in the fridge for a few days. So you can save time and make the oat mixture in advance. To enjoy your overnight oats for as long as possible, it's best to store them in a screw-top jar. Then, every morning, take a portion of the prepared mixture and serve it with the toppings of your choice. Fruity today, chocolatey tomorrow, with a load of nuts the day after.
Ingredients for overnight oats as a healthy breakfast can be easily ordered online
At Verival, you can conveniently order your breakfast products online, which are made exclusively from high-quality organic ingredients. In our Tyrolean organic factory, we focus on purity, health and sustainability.
Our cereals and raw materials all come from certified organic cultivation. In addition, all products are carefully manufactured to a high standard by our qualified employees.
