Overnight Oats – Maple Walnut

Name: Overnight Oats - Maple Walnut
Prep time: 10 min
Total time: 490 min
Yield: 4
Ingredients: 1 1/4 cup rolled oats; 2 cups cashew milk (or milk of your choice); 2 tbsp chia seed; 2 tbsp maple syrup; 1/2 cup walnuts (chopped); 1/4 tsp salt; 1/2 cup berries

- Colleen

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Overnight Oats are a healthy, delicious and easy way to have breakfast already made and waiting for you in the fridge.

What are Overnight Oats?

Overnight oats are simply a different way to prepare oatmeal. Instead of cooking the oats in boiling water, you soak them overnight in a liquid such as water or milk. In the morning, your oatmeal is ready to eat. Packed into jars, this is also a very transportable breakfast for grab & go mornings.

How It Works

When the oats soak for hours in liquid, they soften and break down, taking on a delicious creamy texture, which makes for a healthy and delicious breakfast. All without the need for cooking, or hot water.

Which Type of Oats to Use

Oats are available in different stages of processing. Oat groats are the whole form. They require a very long cooking (or soaking) time, so the best oats to use for overnight oatmeal are steel cut oats, or rolled oats (also called old fashioned oats). Steel-cut oats, because they are less processed, will have a chewier texture, while rolled oats will be creamier.

Which of the two types of oats to use is up to your preference. However, It’s important not to use instant oats (the ones that you buy in little packets). Instant oats contain high amounts of sugar and other ingredients, and they are highly processed. This means so they won’t stand up well to a long soak.

Get the complete low down on Oats 101 here: Types of Oats

How Much, and What Kind of Milk to Use

While I am using cashew milk here, you can use dairy milk, or any other nut milk, including almond. Other great milk choices are coconut milk, rice, soy, or oat milk. The important thing is to try for a 2 to 1 ratio of milk to oats for the right consistency.

Add-ins and Toppings

This Maple Walnut recipe is delicious, but there is no limit to what you can add to your overnight oats.

Some Add-in and Topping Ideas:

Seeds – flax, chia, pumpkin, sunflower
Dried Fruit – raisins, cranberries, dates, mangos, apricots
Fresh or Frozen Fruit – apples, pears, cherries, peaches, pineapple, mango, banana, etc
Berries – blueberries, strawberries, raspberries, blackberries
Nuts – walnuts, peanuts, pecans, almonds, macadamia
Sweeteners: maple syrup, honey, brown sugar, molasses
Spices: turmeric, cinnamon, cardamom, ginger, cloves
Other – nut butters, preserves, coconut

Why Oats are Good For You

Oats are an extremely nutritious whole grain. First, because they are rich in soluble fibre, which helps to lower cholesterol and blood sugar levels, as well as promote a feeling of fullness. Secondly, oats are high in many vitamins and minerals, including B vitamins, iron, manganese, copper, magnesium, selenium, and phosphorus, all of which are important to overall health. Finally, oats are higher in protein than most other grains.

Of course, just how healthy your overnight oats are, depends on your add-ins and toppings. Too much sugar, jam, chocolate chips, cookie crumbs, etc, will turn your healthy breakfast into a dessert.

Are Oats Gluten-Free?

Although oats are naturally gluten-free, they are often processed in facilities where other grains, such as wheat and barley, are also processed. This can cause cross-contamination, so if you are celiac or are gluten intolerant or sensitive, it’s important to look for oats that are certified gluten-free.

Can Overnight Oats be Heated?

Although they are delicious if you eat them cold from the fridge, yes, you can heat your oatmeal, if you prefer it warm. Just pop your jar into the microwave for a minute or two.

Do you love overnight breakfasts? Then you may want to try Chocolate Chia Pudding or even another kind of overnight oats, Slow Cooker Steel Cut Oats.

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5 from 15 votes