Overnight oats make for a nutritious and delicious breakfast, packed with protein, fiber, and healthy fats. Plus they contain heart-healthy soluble fiber which may lower cholesterol levels.
To make overnight oats, begin by mixing equal parts of rolled oats and liquid in a bowl or jar. Cover and store in your fridge.
Overnight Oats Nutrition Facts
Protein
Enhancing your breakfast with protein-rich overnight oats is a simple way to meet your health objectives and get the most out of each morning. Protein helps build muscle, burn off fat, and provide sustained energy throughout the day. It’s an essential nutrient for building muscle mass and burning off extra calories.
This recipe already provides protein from the oats, but adding protein powder adds an extra boost for your morning meal. You can customize this meal with any type of protein powder you desire or opt for whey protein – perfect for athletes!
Chia seeds can be added to overnight oats for additional fiber, omega 3 fatty acids and protein content. Chia seeds act as a thickener and are delicious when mixed in. You could also stir in ground flaxseed to further boost the nutritional profile.
Fiber
Overnight oats are packed with fiber, which plays a significant role in maintaining regular bowel movements and relieving symptoms of diarrhea. Not only that, but it can also prevent constipation and lower the risk of developing various digestive disorders like cancer or heart disease.
Oats are also an excellent source of protein, iron and vitamins B and C – all vital nutrients for the body that help maintain proper energy balance in the body.
Oats are also an excellent source of soluble fiber, which increases feelings of satiation and suppresses hunger. Furthermore, they contain beta glucan which may help lower cholesterol levels and regulate blood glucose levels.
Carbohydrates
Overnight oats are a nutritious breakfast that packs in carbs, protein and fiber to keep you feeling full until lunch. Furthermore, they contain resistant starch (RS), an easily digestible carb that may aid digestion, reduce weight gain and enhance feelings of satiety.
Overnight oat recipes are easy to prepare, don’t require heating, and can be made in large amounts. Plus, these nutritious treats keep for up to four days in the fridge – ideal for meal prepping!
Overnight oats contain complex carbohydrates that help regulate blood sugar levels. Plus, they’re an excellent source of insoluble fiber which slows the absorption of glucose into your bloodstream.
Fat
Overnight oats are a nutritious and filling breakfast option that’s low in calories, high in fiber and protein – perfect for weight loss!
Oat lipids, an excellent source of unsaturated fatty acids, also provide essential vitamins, minerals and phytochemicals (Head et al 2010).
However, it’s essential to watch your portion sizes when enjoying these oats. This is because the added ingredients and toppings can add additional calories and carbs to the serving size.
Consuming too many oats can lead to weight gain. Try to limit the quantity of any toppings you use.
What Are Some Popular Toppings for Overnight Oats
There are many popular toppings for overnight oats, including fruits like berries, bananas, and kiwi, nuts, yogurt, chocolate chips, and cereal.
It is recommended to add lighter toppings like berries when assembling the oats, and save heavier toppings like nuts and cereal for just before eating to prevent them from getting soggy.
Some popular topping combinations include spiced mango, chocolate-hazelnut, and strawberry-banana.
How Long Do Overnight Oats Last in the Fridge
”Overnight oats can be conveniently preserved for up to five days by placing them in an airtight container and refrigerating them,” advises health experts. This practical solution allows individuals to have a delicious and nutritious breakfast ready to grab and go each morning.
However, the longer they sit, the softer they become, which may be desirable for those who prefer a creamier texture.
It is recommended to consume overnight oats within the first two days when they are still soft but retain some of their chewiness.
After five days, the oats may start to lose their texture and the liquid may separate from the oats, but they are still safe to eat.
If you want to prepare overnight oats in advance and store them for longer than five days, you can freeze them for up to six months.
