Basic recipe and tips for cold oats made from rolled oats: Overnight oats!
Practically cold oats or cold porridge. The flakes are soaked overnight to make overnight oats. The basic recipe for overnight oats consists of: oats, milk or water and fresh fruit. The porridge is prepared in a jar and placed in the refrigerator overnight. So to speak, cold porridge. Perfect for those who are grumpy in the morning and for those who have little time in the morning but still want a healthy breakfast. So you can easily make overnight oats yourself.
The overnight oats develop their very special taste overnight. In the morning, you take the soaked oats out of the fridge and enjoy your overnight oats straight from the jar. This saves you time and you can vary them to suit your taste. Morning grouches will love it.
But overnight oats are not just a super healthy breakfast. They are also perfect as a savoury snack between meals. In summer, overnight oats with fresh fruit are particularly tasty as a refreshing dessert.
Find out why an oat breakfast is so healthy, how to prepare it properly and much more here!
Find out why oats are so healthy, how to prepare them properly and much more here!
What are overnight oats?
As the name suggests, overnight oats are oats that have been soaked overnight. They are usually prepared with milk or water and stored in the refrigerator.
Different variations are created with toppings such as dried fruits, fresh fruits (raspberries, strawberries, blueberries, etc.), nuts or seeds. Honey and yoghurt add the finishing touches. Just try out your favourite version of overnight oats. Alternatively, you can also try spelt flakes.
As a milk substitute, you can use store-bought or homemade plant-based milk (almond milk, soy milk, oat milk) for a vegan version. Finally, sprinkle on a few chia seeds, coconut flakes, or cocoa nibs and enjoy.
What is the difference between overnight oats and porridge?
The difference between overnight oats and porridge is not that big, but it is noticeable. Overnight oats and porridge are almost identical in terms of ingredients, but differ in the way they are prepared. Classic porridge, also known as oatmeal, is prepared and eaten warm in the morning. Both breakfast dishes are based on soaked oat flakes. However, in the case of porridge, the oats are not slowly soaked overnight, but are instead boiled in a hot liquid (water or milk).
Many people prefer a warm breakfast, especially in the colder months from November to February. But as you probably already know, porridge is not only eaten in November!
In the Verival online shop you will find many different types of porridge, overnight oats, Bircher muesli and muesli, which you can also use as a base. Simply add milk, water or a milk alternative (plant-based milk), bring to the boil and enjoy!
Porridge from Verival – try it now
7 arguments in favour of overnight oats, ‘cold porridge’
Read on for 7 reasons to try overnight oats, the new favourite name for soaked oats. Overnight oats are here to stay. Here are a few reasons why:
1. They save you time in the morning
Oats are the perfect healthy breakfast for anyone who finds it hard to get going in the morning. Since you prepare the overnight oats for breakfast the day before and let them steep overnight, you can enjoy a fresh bowl first thing in the morning and save precious time. A healthy breakfast with overnight oats.
2. Overnight oats – the perfect breakfast to go
If you're not hungry as soon as you get up in the morning, you can simply pack your overnight oats directly from the fridge into your backpack and take them with you to the office. Overnight oats also taste particularly good there.
A little tip: It's best to prepare your overnight oats breakfast in a sealable jar (screw-top jar). You can also add fruit and toppings the day before.
3. Oats in overnight oats keep you full for longer
Oats contain lots of fibre and long-chain, complex carbohydrates, which keep you feeling fuller for longer. This means you can get through the morning without feeling hungry and without needing a snack.
Fibre and satiety: The effects of oats on satiety have been examined in detail by the National Center of Biotechnology Information. The majority of evidence suggests that oat beta glucan has a positive effect on satiety. 1
4. Oats can help you lose weight
Thanks to the long-lasting feeling of satiety provided by oats in overnight oats, you won't get hungry as quickly and won't need to snack as often.
The protein content of oats also supports muscle building if you do additional sports. And more muscles automatically mean more calorie consumption. Overnight oats also contain a lot of other nutrients and vitamins that our body needs so urgently. Read more about how you can lose weight with overnight oats.
5. Oats are healthy
Oats contain important nutrients that help us get off to a good start in the morning. These include, in particular, the ten percent fibre content, the quality of the carbohydrates, the protein composition, the unsaturated fatty acids and a number of vitamins and minerals.
Oats (overnight oats) also improve digestion, reduce cholesterol and lower the risk of high blood pressure, metabolic disorders and heart disease. 2
6. Overnight oats are suitable for many diets
Do you follow a vegan diet, are you gluten-intolerant or do you have a lactose or fructose intolerance? No problem! You can easily adapt your cold porridge (overnight oats ) to your dietary habits.
Instead of cow's milk, you can use vegan almond, oat, coconut milk or water. The flakes are also easy to vary. For the gluten-free version, you can replace the oats with millet, buckwheat, rice or quinoa flakes.
7. Your breakfast will never be boring – overnight oats breakfast ideas
There are thousands of different options for preparing your breakfast and overnight oats in the morning. Simply vary the toppings, nuts (cashews, hazelnuts), seeds, fresh fruit, dried fruit or berries.
With spices like cinnamon, vanilla, cocoa or poppy seeds, you can give your breakfast that certain something. It doesn't always have to be milk. Try milk alternatives and yoghurt as toppings. Let your creativity run free when preparing your overnight oats.
Preparation of overnight oats
The basic recipe for overnight oats
For the base of the overnight oats, you only need oats and liquid, which are mixed together in a 1:2 ratio. Milk (cow's milk or a milk alternative such as almond milk) is a suitable liquid. However, you can also use water or plant-based drinks depending on your taste, food intolerance and diet.
Then put the porridge in the fridge and let it steep overnight. In the morning, the oats will have completely absorbed the liquid. The overnight oats should now have a soft, mushy consistency.
Finally, simply add spices and toppings of your choice and enjoy.
Overnight oats basic recipe
Our favourite overnight oats recipe
Here is another favourite overnight oats recipe for you to try. You can buy the right porridge or muesli in our shop. Of course, you will find many more delicious overnight oats recipes on our website. Create your own recipe and try out various toppings. Just take a look at one or two recipes on our blog! This recipe is delicious!
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The best toppings for your overnight oats!
Seeds
Chia seeds, flaxseeds, hemp seeds, etc. are super healthy and are ideal as toppings for a healthy breakfast of overnight oats.
Flaxseeds are particularly good for our digestion. They have a slight laxative effect and thus prevent constipation. Overnight oats also have an anti-inflammatory effect and contain a lot of fibre, minerals and proteins.
It's not for nothing that chia seeds are considered a superfood – they have an extremely filling effect and are therefore effective in preventing food cravings. They are the perfect topping for your overnight oats in the morning.
Hemp seeds are particularly good for your immune system. They contain important amino acids that promote regeneration. If you follow a vegan diet, hemp seeds are also an ideal source of protein.
Fruits and berries – perfect for overnight oats
Whether you choose exotic overnight oats with kiwi, pineapple, papaya and mango or the classic combination of apples, pears, berries such as strawberries, raspberries, currants, blackberries, and blueberries – fresh fruit enhances any porridge.
In summer, they are wonderfully refreshing. In winter, apples with a little cinnamon or gingerbread spice, for example, are a pleasant combination. You should not necessarily add fruit and berries to your overnight oats the night before. They taste best when they are fresh in your overnight oats in the morning.
Nuts – the crunch in overnight oats
Nuts, hazelnuts, cashews, walnuts, nut butter or almonds are the perfect topping for your overnight oats – whether whole or grated. Although nuts contain a lot of fat, these are considered healthy fats – so-called unsaturated fatty acids. They boost brain power and are therefore also known as brain food. Ideal for your power breakfast. You can add nuts to your overnight oats the night before or in the morning. Have you tried coconut flakes yet?
Honey, maple syrup, agave syrup & co.
A small amount of sweetness is all it takes to make overnight oats taste great
Honey, for example, contains anti-inflammatory substances and antioxidants that are considered healthy. Combined with nutritious oats, it tastes wonderful. Honey alternatives such as syrups or thick juices are also perfect as a flavour-enhancing topping for overnight oats.
Overnight oats recipe ideas – get inspired!
- Gluten-free overnight oats recipe
- Basic overnight oats recipe
- Carrot cake overnight oats recipe
- Gluten-free overnight oats with berries recipe
- Overnight oats with chia seeds recipe
- Recipe: raspberry chia pudding
- Rebello C, O'Neil C, Greenway F. Fibre and satiety: the effects of oats on satiety. National Center for Biotechnology Information. Published January 2, 2016. Accessed July 3, 2020. https://pubmed.ncbi.nlm.nih.gov/26724486/
- Agostoni C, Bresson J-L, Fairweather-Tait S. Scientific Opinion on the health claim ‘Beta-glucan has a beneficial properties on cholesterol levels and the reduction of the risk of heart disease’. European Food Safety Authority – EFSA. Published December 8, 2010. Accessed May 27, 2020. http://www.efsa.europa.eu/de/efsajournal/pub/1885
Frequently asked questions
How healthy are overnight oats?
Overnight oats keep you full for a long time and also help your digestion. The oats in overnight oats contain a high proportion of carbohydrates (≈70 %), protein (≈15 %), a high content of unsaturated fatty acids, soluble fibre (≈10 g/100 g), glucans such as the mucilage lichenin, vitamin B1, vitamin B6 and vitamin E, zinc, iron, calcium, magnesium and phosphorus. In addition, the beta-glucan contained in oats can lower cholesterol levels and has positive effects on blood sugar levels. Adding nuts and seeds to your overnight oats provides you with healthy plant-based proteins.
Why are overnight oats healthy?
Overnight oats are high in fibre and protein, keeping you full and energised throughout the day. What's more, oats are a good source of important nutrients such as zinc, iron and B vitamins.
How long can overnight oats be kept for?
Overnight oats are soaked oats that can be kept in the fridge for a few days. So you can make your overnight oats in advance for a few days. The great thing is that you prepare your overnight oats in the evening and can eat them relaxed in the morning.
What are overnight oats?
Overnight oats are oats that have been soaked overnight. This is where the name overnight oats comes from. Overnight oats are usually prepared with milk or water and stored in the refrigerator. The soaking process makes the oats soft and easy to eat. You can add fruit, nuts, seeds and spices to your overnight oats.
How do I prepare overnight oats?
Mix oats and liquid in a 1:2 ratio. You can use water, cow's milk or milk alternatives such as plant-based drinks as the liquid for overnight oats. Place the mixture in the fridge the night before. This will make the overnight oats nice and mushy. In the morning, you can add toppings such as fruit, nut butter or seeds and enjoy your healthy breakfast in a relaxed manner.
Why do oats used in overnight oats need to soak overnight?
Overnight oats taste super delicious when they have soaked. It's like porridge, but cold. You can determine the consistency of your overnight oats by adding more or less liquid. They're quick to prepare in the morning: just add a few fresh fruits, nut butter or seeds, and you're done. Plus, overnight oats keep you full for longer and give you plenty of energy for a great start to the day. You can even take them with you to work.
Can you prepare overnight oats for several days in advance?
Yes, you can actually prepare overnight oats for several days in advance. That's one of the great things about this breakfast: its simplicity and convenience. You can prepare a larger quantity and store it in individual containers in the refrigerator. Each serving should last up to five days, although the taste and texture are best within the first two to three days. It is also important to note that if you add fresh fruit or other perishable ingredients to your oats, these may affect the shelf life. In this case, it is best to add these ingredients just before eating. With this method, you can look forward to a healthy, delicious breakfast every morning without having to spend a lot of time preparing it. Enjoy!
Is porridge healthier than overnight oats?
That's a good question and the answer is not that simple. Both porridge and overnight oats have their respective health benefits and the healthiest way really depends on the specific ingredients you use in each recipe. Porridge is typically made from oats that are cooked until they have a soft, porridge-like consistency. This process can make the oats easier to digest, as cooking breaks down the oats and makes it easier for the body to absorb their nutrients. Porridge can also be healthy if you add healthy ingredients such as fresh fruit, nuts and seeds. Overnight oats, on the other hand, are eaten raw after soaking overnight. Soaking can also improve the digestibility of the oats, and some studies suggest that it can even increase the nutrient content of the oats. As with porridge, the health value of overnight oats also depends on the additional ingredients you add. Ultimately, both porridge and overnight oats are healthy breakfast options and can be part of a balanced diet. It could be a matter of personal preference as to which you prefer.
How long do overnight oats need to steep for at least?
‘Overnight oats’ should steep for at least six hours to make the oats soft and pleasant to eat. However, the ideal steeping time is about eight to ten hours overnight to achieve the best flavour and consistency.
Can you eat “overnight oats” every day?
Yes, you can eat “overnight oats” every day. They are a good source of fibre, protein and other important nutrients, making them a healthy and balanced breakfast option. However, as with any meal, it is important to have variety to ensure you get a wide range of nutrients. So try to vary your overnight oats with different fruits, nuts, seeds and spices.
Can you eat overnight oats in the evening?
Yes, you can eat overnight oats in the evening. They are not just for breakfast. As they are high in protein and fibre, they can be a filling and nutritious option for a light dinner or snack.
