top of page

Overnight Oats

At Linked Fit, we are all about making meals simple, easy, delicious, and nutritious!

When thinking of meals that are simple, easy, delicious, and nutritious, there is one meal in particular that comes to mind, overnight oats! This hearty breakfast is sure to pack a punch! Follow along to see how amazing overnight oats are and how quickly they will become a morning staple!

Type of Oats:

  • Quick (Instant): This is the most processed form of oats. Generally, they have been precooked and dried, which makes them cook so quickly. Since these oats are more processed, their glycemic index does increase. Typically, these types of oats can be found in prepackaged oatmeal packets (flavors or unflavored), but they can also be purchased as-is in bulk packaging.

  • Old Fashion (Rolled Oats): These oats have been flattened and steamed (or lightly toasted). These oats are less processed, yet they are still easy and quick to cook. These oats are most commonly used in baking and other forms of cooking. This is our preferred style of oats!

  • Steel Cut: This is the least processed form of oat, therefore they are the most nutritionally dense. This type of oat has only been cut 2 or 3 times compared to the other types. However, steel-cut oats do take much longer to cook and prepare.

What are Overnight Oats?

  • Overnight oats are simply another way to prepare "oatmeal" the night before.

  • Typically, oatmeal is prepared by bringing milk (or water) and oats to boil in a saucepan. Once a boil is reached, the heat is reduced to the low until the oats absorb the liquid and a personal consistency is reached. Oats can also be made in the microwave. Regardless, of the cooking method, oats are generally served hot.

  • When cooking oats, it is best to use a 1:2 ratio, 1 part oats to 2 parts liquid. Example: 1/2 cup of oats will be added to 1 cup of liquid.

  • Now, to prepare overnight oats, the oats and milk are combined in a mason jar (or other containers) and placed in the fridge overnight to soak. Over the next 4-6 hour period, the oats begin to absorb the milk and create creamy oatmeal that is generally served cold. Overnight oats also tend to have a few extra ingredients in conjunction with the main ingredients, these extra ingredients aid in the creaminess and richness of the oats! The same ratio of oats to liquid is used when making overnight oats as well.

Main Ingredients:

  • Oats: Old fashion oats work best for overnight oats. They hold up the best and provide the best consistency.

  • Milk: Dairy or dairy-free.

  • Sweetener: Honey, maple syrup, agave, brown sugar, or another sweetener of choice. Adds more flavors. (Optional)

  • Chia Seeds: Added nutrients and helps to illicit a pudding-like texture to the oats. (Optional)

  • Greek Yogurt: Added nutrients, added flavor, and aids in a creamy texture (Optional)

  • Vanilla Extract: Additional flavor! (Optional)

Additional Add-Ins:

  • Fruits: Fresh, frozen, or dried. Jams and sauces (ex: apple sauces) work well too.

  • Nuts/Seeds: Pumpkin seeds, almonds, pecans, walnuts, or ground flaxseed.

  • Nut/Seed Butters: Peanut butter, sunflower butter, almond butter, or cashew butter.

  • Spices: Cinnamon, pumpkin spice, or nutmeg.

  • Others: Protein powders, chocolate chips, or expresso (coffee).

Step by Step Process:

  • Place the desired amount of oats into a storage container (or jar), mason jars are our favorite way to prep overnight oats.

  • Mix in yogurt and/or chia seeds in the same container. Mix well.

  • Next add the milk, vanilla extract, and sweetener to the container. Mix well.

  • Lastly, add any add-ins.

  • Cover the oat mixture with an airtight lid and place in the fridge for a minimum of 4 hours to overnight.

  • When 4+ hours have gone by, the oats are ready to be eaten!

  • Remove lid and add any remaining add-ins right to the container or jar. If made in batch, section out the desired amount of oats and place in a serving bowl with the remainder of the add-ins.

Basic Recipe:

  • Mix together: 1/2 cup of oats, 1/2 to 1 cup of milk, 1/8 to 1/2 cup of greek yogurt, 1 tbsp of chia seeds, 1 tsp of vanilla extract (or other flavors), 1 tbsp of sweetener, and any add-ins.

LF Favorite: Cinnamon Apple Overnight Oats