No time for breakfast? Try overnight oats!
If you want to start your day with a healthy, balanced breakfast, overnight oats are the perfect choice.
Until recently, my breakfasts consisted of nothing much due to time constraints. And, yes, I know they say you should breakfast like a king, or a queen in my case. Turns out, the solution is simple: overnight oats! This breakfast option comes with a whole range of benefits. The soaked oats are healthy, delicious, quick and easy to prepare and can be tweaked and refined to suit your taste and mood. They also look like little works of art.
Source: Anna Sandner
Great brekkie if you’re health conscious with no time
This fast breakfast is based on oats, just like equally popular porridge. Unlike porridge, overnight oats are soaked overnight. This reduces their phytic acid content. As phytic acid binds minerals, they can be better absorbed after a night of soaking. This also gives them a creamy yet firm texture. In the morning, you can eat them hot or cold – no extra steps required.
Worry not, overnight oats are so much more than wet oats. They’re just the basis to build your perfect breakfast on.
Source: Anna Sandner
Source: Anna Sandner
Endless options but still simple
There’s practically no limit to the kind of overnight oats you can make. First, there’s the liquid. Water works, but it’s a bit boring. Mixing it works well or going for pure milk and/or yoghurt or any plant-based milk and yoghurt alternative (e.g. [oat milk](/search?q=oat milk), [soy milk](/search?filter=t_pt%3D3331&q=soy milk), [almond milk](/search?q=almond milk) or [rice milk](/search?q=rice milk)). This also gives you the option of making the oats vegan if required.
If you like a bit of bite, try adding nuts and seeds to the [oatmeal](/search?filter=tpt%3D3067 q=nuts). Think linseeds, chia seed, sesame, [sunflower seeds](/search?filter=t19632%3D375395&is=sunflower&q=sunflower seeds) and [pumpkin seeds](/search?q=pumpkin seeds), hazelnuts, almonds (ground or in chunks), cashew nuts and so on. These go well with fruit (raspberries, strawberries, blueberries, kiwi, apple, pear, bananas, etc.) and spices (cinnamon, vanilla, cardamom, etc.). And if you want a bit of extra sweetness, you could also [honey](/search?filter=tpt%3D3034&q=honey), [maple syrup](/search?filter=tpt%3D383%7C3066&q=maple syrup) or stevia, for example.
Source: Anna Sandner
Source: Anna Sandner
The preparation is very simple: mix the oat flakes and liquid to taste, soak overnight in a sealable container in the fridge and garnish with your toppings of choice the following morning. You can also prepare overnight oats to last you several days. They keep in the fridge for up to three days.
Health booster and blood sugar stabiliser
Overnight oats offer numerous health benefits. They’re a great source of fibre, protein and complex carbohydrates. This means the small breakfast keeps you full for a long time. The fibre it contains also promotes digestion and helps to keep blood sugar levels stable. Added fruit and berries as well as nuts and seeds provide an extra portion of vitamins, minerals and healthy fats.
Source: Anna Sandner
The calorie count in a portion of overnight oats depends heavily on the ingredients you use. On average, you’re looking at around 250 to 400 calories per portion.
My basic recipe
My (vegan) overnight oat mix isn’t precise and varies in terms of amounts and ingredients. Roughly speaking, my «recipe» is as follows: mix oat flakes, chia and linseed, sunflower seeds, sesame seeds and ground almonds and cover with oat milk. Add some soy yoghurt for a creamier texture. For a bit of extra sweetness, I use a little maple syrup and garnish the oats with berries and fruit.
Source: Anna Sandner
Header image: Anna Sandner
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Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
