Healthy Pumpkin Protein Overnight Oats (Gluten-Free + Easy Vegan Swap) (2024)

FAQs

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using: 1/2 cup oats. 1/2 cup water (or milk or nondairy milk)

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

Overnight oats is a true power breakfast that provides plenty of strength and energy. This is because of its high natural protein and fiber content that stimulate metabolism. They're complex carbohydrates break down slowly and keep you full for longer.

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

Making overnight oats is actually as easy as memorizing a simple ratio: Use equal parts old-fashioned rolled oats and milk, plus half as much yogurt. For example, the recipe below calls for 2 cups old-fashioned rolled oats, 2 cups milk, and 1 cup yogurt.

Dairy milk and oat milk both work well. Coconut milk adds rich flavor and yields an especially creamy texture. Maple syrup – For sweetness. Honey works too.

I love adding protein powder in overnight oats for a balanced breakfast that keeps me fuller for longer. Feel free to use any flavour of protein powder you typically enjoy best. I always recommend looking for a protein free of artificial sweeteners or added sugar- my go-to is Nuzest!

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

Which is healthier oatmeal or overnight oats? ›

Overnight oats are the more nutritious option, but that doesn't mean that this meal is for everyone.

The Beta-Glucan in oats promotes bile-acid excretion which transports toxins out of your gut. The resistant starches found in oats also provide a rich food source for the friendly bacteria that live in your gut, which helps keep your microbiome in good balance.

Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like a mason jar) for an easy breakfast on the go.

The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management ( 1 ). What's more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.

In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.

Resistant starch is high in oats. When soaked overnight, the starch in the oats is naturally broken down, allowing more nutrients to be absorbed by the oats. This causes the oatmeal to swell up and absorb the liquid through every pore, making it a healthy and filling breakfast meal on its own.

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture. To make the oats vegan, swap in an equal amount of your favorite dairy-free yogurt.

The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)