This article has been updated since it was originally published on 05/16/2022
If you’re trying to lose weight, you might want to start adding overnight oats to your meal plan. According to nutritionist Carrie Gabriel, MS, RDN, of Steps 2 Nutrition, “Overnight oats pack a plethora of benefits. Oats are low in calories on their own, but very filling due to their high fiber content—specifically prebiotic fiber called beta-glucans. Beta-glucans is known for aiding in weight loss and preventing overeating.”
She adds, “Beta-glucans in oats are also known for reducing cholesterol circulation in the blood by aiding in the excretion of cholesterol rich bile, thus helping in the prevention of heart disease and strokes.” Simply put, beta-glucans in oats can promote overall heart health.
Moreover, “Overnight oats also consist of insoluble fiber, which aids in bowel movements and prevents constipation.” When this happens, fiber makes our stools bulkier and helps soak them in water. As a result, the stool is easier to pass through the colon.
Gabriel also says, “Overnight oats can boost in brain function. Because oats are a carbohydrate, they contain glucose, which is the fuel our brain relies upon to function. Oats enriched with Vitamin B can aid in memory preservation and prevent cognitive dysfunction as well.”
Want to give overnight oats a try? Keep reading as Gabriel shares some of her favorite recipes.
Blueberry Overnight Oats
Blueberries and overnight oats are a match made in taste—and health—heaven! This delicious berry is known to promote heart, skin, and bone health thanks to high amounts of nutrients like Vitamin C and potassium. When you add fibrous chia seeds and heart-healthy walnuts to the mix, you've got yourself an overnight oats recipe that's perfect for starting your day off on the right foot.
Heads up: Gabriel mentions that this is best made in a mason jar, but a small square Tupperware is also okay.
Ingredients
•1/2 cup of regular or rolled oats
•1 cup of non-dairy milk such as cashew or almond milk
•1 tablespoon of chia seeds
•1/4 teaspoon of pure vanilla extract
•¼ teaspoon cinnamon
•¼ cup blueberries
•1 tablespoon chopped walnuts
•1 tablespoon honey (optional)
Directions
•In a medium bowl add oats, non-dairy milk of choice, chia seeds, vanilla extract, cinnamon, and honey. Mix all ingredients together.
•Wash blueberries and set aside.
•In a 12-ounce mason jar (or 12-ounce container of choice), create layers of overnight oats batter, alternating with blueberries and walnuts.
•Put the lid on and place in the fridge overnight.
Pumpkin Overnight Oats
Lovers of all things pumpkin rejoice! There's no shortage of overnight oats recipes for you to enjoy all year long. Luckily, this squash is packed with health benefits, too, from vitamin A to antioxidants that can protect your body from disease. What's more, pumpkin is low in calories but super filling, which means it's a perfect ingredient for weight loss—especially when combined with oats, chia seeds, and metabolism-boosting spices like cinnamon!
Ingredients
•2/3 cup gluten-free rolled oats
•3-4 tablespoons pumpkin puree
•1/4 cup almond milk
•1 tablespoon maple syrup
•2 teaspoon chia seeds
•1/2 teaspoon ground cinnamon
•1/2 teaspoon ground nutmeg
•handful of chopped walnuts
•Large handful of Purely Elizabeth Pumpkin Cinnamon Ancient Grain Granola (optional)
Directions
•Start by adding the milk and chia seeds.
•Add the spices and the maple syrup. Give it a stir.
•Add the oats. Ideally, the oat mixture is saturated by the milk but not completely submerged in it. You can add more oats or milk until this is the case for you.
•Layer the pumpkin puree on top (3-4 tablespoons should be adequate).
•Add the chopped walnuts. At this point, you can add a bit more maple syrup if you wish. You can also choose to add the granola on top. Feel free to use any granola.
•Put a lid on it and place it in the refrigerator until the morning.
Chocolate Almond Butter Overnight Oats
Got a serious sweet tooth? You don't need to resort to starting your day with sugary cereals; Gabriel offers a chocolatey overnight oats recipe that's sure to hit the spot while also helping you lose weight. In addition to cacao powder, the not-so-secret key ingredient here is a hearty serving of almond butter, which is packed with healthy fats like omega-3s and tons of other valuable nutrients. Sign us up!
Ingredients
•1/2 cup unsweetened milk of choice
•1/2 cup rolled oats
•2 tablespoons chia seeds or ground flaxseeds
•1/2 teaspoon vanilla extract
•2 tablespoons natural almond butter
•2 tablespoons cacao powder
•1-2 tablespoons maple syrup
Directions
•Whisk all the ingredients together in a medium sized bowl.
•Spoon into a jar with a tight fitting lid.
•Refrigerate overnight and eat in the morning.
Banana Peanut Butter Overnight Oats
Peanut butter and banana is one flavor combo that will never disappoint—and fortunately, both of these components offer their fair share of health benefits. Banana is an incredible secret weapon when it comes to weight loss. It's known to aid digestion, boost energy, and pack in a plethora of nutrients your body loves. Additionally, peanut butter can provide ample protein so you stay fuller longer. Of course, it doesn't hurt that this recipe is simply delicious, too.
Ingredients
•1 ripe banana
•1 tablespoons peanut butter
•1/2 teaspoon ground cinnamon
•1/2 teaspoon vanilla extract
•1/2 cup almond milk (or milk of choice)
•1/2 cup old-fashioned rolled oats
•1 teaspoon honey or maple syrup
Directions
•Peel and mash the banana.
•Add in the peanut butter, cinnamon, vanilla, and milk. Stir well.
•Add the rolled oats and the honey or maple syrup.
•Put the lid on the jar and let it sit in the refrigerator overnight.
•You can also double this recipe and make two or triple it!
