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If there’s one breakfast we can never get enough of, it’s overnight oats. Simple to make, always delicious and packed with health benefits, these oats are always the way to go.
They differ from traditional ways of prepping oats because instead of cooking them over heat, you mix them with dairy and let them sit in the fridge overnight to break down the oats. The result is a consistency very similar to quick-cooking oats, yet they retain many more health benefits of the grain.
We have a simple recipe for overnight oats that only requires three ingredients to load you up with protein first thing in the morning. And it only takes five minutes to prepare! Here’s what you need:
Oats
On their own, oats are high in fiber, vitamins, minerals and antioxidants, plus have been proven to aid in weight loss. When you combine them with dairy ingredients, you can add extra protein, calcium and more vitamins or anti-inflammatories.
We recommend using old fashioned or rolled oats when making an overnight recipe. Stay away from steel cut oats because they won’t give you the right consistency.
Greek Yogurt
Loaded with protein, calcium, probiotics and vitamin D, Greek yogurt is an excellent way to help support weight loss and build muscle. It is popularly used in overnight oats because of these benefits.
You should try using Greek yogurt with your oats, even if you haven’t been a fan of it before, because you don’t get much of the flavor from the yogurt when used in overnight oats.
Chia Seeds
Chia seeds are tiny yet mighty. They come from a desert plant and are an amazing powerhouse when it comes to nutrients.
A single serving contains 4.7 grams of protein, 10 grams of fiber and 12% of your daily intake of iron. Plus you won’t even realize you’re eating these seeds when you add them into oats because they break down into the mixture overnight.
How To Make 3-Ingredient Overnight Oats
1. Add your desired amount of oats to a jar or plastic container. We recommend making a few portions because overnight oats will last about a week in the fridge.
2. Add enough Greek yogurt so that the amount looks pretty even with the oats.
3. Add in one teaspoon of chia seeds per serving. If you are making enough for a week, you should have about 7 teaspoons of seeds.
