6 Amazing Overnight Oats Recipes for Energy & Weight Loss
If you haven’t tried overnight oats, you need to stop what you are doing and get to the kitchen ASAP. This is one of my favorite breakfasts/snacks to make because they are nutrient-dense, so easy to make, and incredibly delicious!
What are overnight oats?
In short, overnight oats are just rolled oats that are soaked in a liquid of choice, such as almond milk, overnight (or at least 4 hours).
Here are just a few reasons why I love overnight oats:
- Easy meal prep breakfast
- No cooking or fancy equipment needed
- They are so incredibly tasty, creamy and filling
- Great for busy mornings with ZERO morning prep required
- Packed with nutrients, and essential vitamins and minerals
I give overnight oats TWO thumbs up!
What’s in overnight oats?
Here is the general outline of the base ingredients:
*Note that numbers 3-7 are optional
- Oats: Most overnight oats are made with Old Fashioned rolled oats.
- Milk: Depending on the recipe, you can use almond milk, coconut milk, cashew milk, or regular milk if you want to try a non-vegan version.
- Chia Seeds: Loaded with potassium, magnesium, antioxidants, iron, fiber and omega 3’s, chia seeds add amazing health benefits but also give the overnight oats a creamier texture.
- Nut/seed butter: You can add almond butter, peanut butter, cashew butter, walnut butter, pumpkin seed butter, sunflower seed butter, or any other desired butter to add a nutty flavor and creamy texture.
- Nuts/Seeds: Adding nuts or seeds will add a crunch and some extra flavor
- Fruit: You can add fruit as you prep, or put them on top when you’re ready to enjoy. You can also add fruit in the form of jam.
- Natural Sweetener: All-natural maple syrup, agave, or honey are examples of all-natural sweeteners that may offer some health benefits as well. A lot of fruits act as natural sweeteners, so you may be able to go without these as well.
- Yogurt: Greek yogurt is another option to add creaminess to your overnight oats. You can also use coconut yogurt if you’re looking for a vegan option.
Health Benefits of Oats
In case you didn’t know, oats are one of the most nutrient-dense foods you can eat. Just a half a cup (which is what the recipes in this blog call for) provide you with:
Manganese: 191% of the Recommended Daily Intake (RDI)
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Besides being packed with vitamins and minerals, oats are high in fiber, help to lower blood sugar and cholesterol levels, contain antioxidants, and are very filling- which make them a weight loss-friendly food.
6 Overnight Oats Recipes for Weight Loss & Energy
For these recipes, I chose foods that will help cleanse & detoxify, fight free radicals, aid digestion, boost the metabolism, and add necessary protein, fiber, and essential vitamins and minerals to your diet. These easy little meals will keep you full and give you some natural energy! (See preparation instructions below)
Banana Bread
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
½ banana chopped or mashed
1/2 tsp cinnamon
1 pinch nutmeg
1 tbsp chopped walnuts
1 tsp pure maple syrup, or natural sweetener of choice
1/2 tbsp raw cacao nibs (*optional* if you want to satisfy that chocolate craving)
Apple Cinnamon Pie
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
½-1 cup chopped apples (I prefer gala)
1-2 tsp chia seeds
1/2 tsp cinnamon
1 tsp pure maple syrup, or natural sweetener of choice
Blueberry Muffin
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
1/4 cup fresh blueberries
½ tbsp almond butter
¼ tsp pure vanilla extract
½ tbsp ground flaxseed (I like this one)
¼ tsp cinnamon
1 tsp agave, or natural sweetener of choice
Chocolate Peanut Butter Cup
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
½ a ripe banana, mashed or chopped
¼ tsp pure vanilla extract
½ tbsp raw cacao powder (I also add a sprinkle of cacao nibs)
1 tbsp natural peanut butter, or nut butter of choice
¼ tbsp ground flaxseed
1 tsp agave, or natural sweetener of choice
Strawberry Shortcake
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
¼ cup chopped strawberries
1 tsp chia seeds
¼ tsp cinnamon
1-2 tsp maple syrup
¼ tsp pure vanilla extract
Pumpkin Spice
Prep Time: 5 Minutes
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
2 tbsp organic pumpkin puree
½ tbsp unsalted pumpkin seeds
¼ tsp cinnamon
1 pinch nutmeg
1 pinch all-spice
Dash of Himalayan Pink Salt or sea salt
2 tsp maple syrup
Overnight Oats Instructions:
- Add oats and milk in a jar or container. Add in all other ingredients to the oats and milk.
- Mix ingredients with a spoon. Seal with a tight-fitting lid.
- Place overnight oats in a refrigerator for at least 4 hours or overnight. You can eat these cold or hot!
Note: If you would like your oats to be creamier, substitute ¼ cup milk with ¼ cup yogurt of choice.
How long will my overnight oats last?
Your overnight oats will last 5 days in a tightly sealed container (without mashed fruit) and 3 days in a tightly sealed container with mashed fruit.
So, there you have it! Overnight oats are a delicious way to get your nutrients in, and in an easy fashion.
Bon Appetit! Which one will you try first?
Tag us on Instagram at @DetoxBoxDelivered to show us if you’ve made any of these recipes and hashtag #detoxboxdelivered #thedailydetox
