10 overnight oats recipes and benefits of this super practical snack

Overnight oats is an easy and very tasty option for those who want to maintain a healthy diet and be practical. We talked to nutritionist Izabella Imianovsky (CRN10 5729 – SC) to explain all the benefits of this recipe. Read on and find out what they are!

What is overnight oats

According to Izabella, “overnight oats is an oatmeal made with seeds and fruit, which has the consistency of a pudding. The name overnight comes from the English, which refers to the method of preparation, which is to leave the oatmeal to rest in the milk at night in a jar, preferably a glass one, so that it is creamy and consistent.”

The nutritionist also comments that “it is possible to adapt the recipe using coconut milk and yogurt and also use chia or flaxseed in addition to oats. The fruits and seeds can vary, but the tip is to combine sweet fruits with more sour fruits. These combinations make the meal versatile, delicious and super nutritious.”

5 benefits of overnight oats to have more health

Nutritionist Izabella also told us about the health benefits of this recipe. Check them all out below:

1. Regulates the intestine: “because it is a preparation with plenty of soluble and insoluble fibers, it helps in the formation and consistency of the fecal cake. This helps to regulate intestinal transit. But remember: to enjoy this benefit, it is important to have the ideal daily consumption of water”.
2. It gives satiety: “the fibers used form a gel in the stomach, especially when we use hydrated chia. This provides slower chewing and, consequently, offers more satiety.”
3. Reduces cholesterol: “the fibers present in this recipe, mainly oats, which contain beta-glucan, act as if it were a ‘broom’, reducing the absorption of bile acids, which is the raw material for the production of cholesterol in the body”.
4. It helps with weight loss: “within a healthy and balanced diet, it is a meal that contributes to this goal by providing enough satiety”.
5. Practicality: “For those who organize themselves and manage to get it ready, the overnight service is a practical option for both breakfast and afternoon. That’s because, inside the fridge, in a well-capped glass jar, it lasts up to three days”, concludes the nutritionist.

Did you see how many benefits there are for you to include this recipe in your daily life? In the next topic, check out different ways to prepare it!

10 overnight oats recipes for practical and nutritious snacks

Now that you know what overnight oats is, we’ve brought you several recipes with tips for you to try at home. Follow up!

1. Simple Overnight Oats

Here, you will check the preparation of several overnights. As it is a versatile recipe, you can use and abuse creativity to make the combinations, without forgetting the benefits of each ingredient used. Watch the video and learn more about the preparation!

2. Overnight oats with vegan fruit

In this recipe, you will check out the preparation of a vegan overnight. It yields 300 ml and, as a fruit suggestion, blueberry, strawberry and kiwi were used in one and banana, mango and coconut in another. Prepare overnight by layering hydrated chia, fruit and oatmeal until the jar is full and refrigerated for 8 hours.

3. Overnight oats with honey

Learn four different overnight oats recipes. The basic ingredients are milk, rolled oats, chia and honey. In the video, the variations of fruits and seeds used to make four pots and have super practical meals are shown.

4. Overnight oats with whey

You train? Do you have whey protein on your everyday menu? So, you’ll love checking out the preparation of this overnight: just use the milk of your choice, three tablespoons of whey, a tablespoon of oatmeal and the fruit you like best.

5. Overnight with jam

If you’re a jam fan, you need to check out the purpose of this recipe, which is to add unsweetened jam to overnight oats. The tip of this recipe is to use granola to give a different contrast to the preparation. Check out more details in the video!

6. Overnight oats with plums

How about adding plums to your overnight oats? Plums contain vitamins from the B, A, C and K complex, as well as minerals such as potassium, iron, calcium and zinc. It is an excellent fruit for health and brings a different and delicious taste to the recipe. Try it!

7. Overnight oats with Greek yogurt

In addition to milk, you can also use Greek yogurt to make this snack. In the video, you can see all the ingredients and the fruit suggestions used. The recipe yields a glass jar about the size of a canning jar and can keep in the fridge for up to 2 days.

8. Overnight oats with plain yogurt

Here, you will learn three suggestions for overnight oats that, in addition to milk, also use natural yogurt in their preparation. For the combination of fruits, there is no rule, so use creativity to prepare your next breakfast!

9. Overnight oats with quark cheese

Another option for you to vary the ingredients of the overnight base is to use quark cheese. In this video, you will check out combination options to insert this recipe into your daily life and not get sick of it. See all the details of the preparation method!

10. Overnight oats with chestnut paste

To finish, we brought a different option to prepare this delight: using chestnut paste or replacing it with peanut butter. Thus, you have a snack with a different taste that remains very nutritious and tasty. Write down the ingredients and enjoy!

Enjoyed learning about overnight? So, it’s time to choose a recipe and include it in your daily life. If you liked this tip, discover more options to have a healthy breakfast!