Sunday, August 11, 2013

The Ultimate Guide to Overnight Oats

Ok.. so some of you that follow me on Instagram may already know I'm addicted to overnight oats. Now for those of you who don't know what overnight oats are, they are basically oats that you let soak overnight in the fridge and can customize to your liking! They're so convenient to just grab out of the fridge and enjoy in the morning! 
Now I know overnight oats can be a little confusing... Often some questions may pop up. Do I cook the oats? How much liquid do I add? Do I need an empty peanut butter jar? Chia seeds? Mason jars?How do you do that cool layering artsy fartsy stuff???
To the overnight oats newbie this may be a little over whelming. But really, it's not rocket science. That's why today I'm going to break down the basics of the beloved fit foodie breakfast with The Ultimate Guide to Overnight Oats! 

Ok- So starting with the basics: people often wonder if you eat the oats raw.
You can either cook your oats before hand, or leave them raw. It will change the methods slightly, and they each have different variations but I'll break it down....

Base Methods for Raw Overnight Oats: (assuming 1 serving is 1/2 cup oats)

1. Simple- The simplest way to make raw overnight oats is to just add almond milk (or milk of choice).
Add equal amounts oats to liquids. So for one serving: 1/2 cup oats, 1/2 cup milk.

2. Greek Yogurt- Another way to make them is to add greek yogurt. This will make them thick and creamy, almost like the consistency of rice pudding or cottage cheese. You can add 1/4 cup to 1/2 cup of yogurt depending on your liking. Greek yogurt adds a great protein boost as well, usually about 12 grams per half cup. Equal parts liquid, yogurt, and oats work well for a creamy texture. 

3. Chia Seeds- Adding chia seeds is a great way to thicken up either of the above methods. They are totally optional but really give a great texture. Chia expand when in liquid, so they create a cool gel-like consistency. They are high in omega 3s and since they expand, help keep you fuller longer. If I'm making the simple oats, I usually add 1 Tablespoon. If I put in greek yogurt, which is already thick, 1 teaspoon does the job. You will need to add extra almond milk to allow for the chia seeds.

Base Methods for Cooked Oats: (assuming 1 serving is 1/2 cup oats)

1. Cooking the Oats- Cooked oats add a great fluffiness, add a lot more volume so it seems like your eating more! You can choose to cook them on the stove top or microwave. I prefer the microwave becasue it saves time! Measure out 1/2 cup oats into a microwave safe bowl and add 1 cup water. Microwave for 1-3 minutes, depending on the microwave.

2. Add Protein!- You could leave your cooked oats as is, or you could add a boost of protein! I don't recommend mixing the greek yogurt in for cooked oats, so there are other options:

a. Egg White Oats- Stir in 1/4 cup egg whites after your oats have cooked for a minute.
 Microwave for another minute or so. Make sure to keep an eye on them because                                                                          they could overflow!

b. Protein Powder- Stir in a scoop of protein powder after cooking. You don't need to cook it in, but you may need to add a little extra water

Now if you want to layer your oats, it's super simple. For raw oats, since they are a little runny before the liquid absorbs, I reccommend you keep them in a seperate container and layer it in the morning. If you want to make a parfait, just take the simple oats+ milk recipe, let it soak, and layer greek yogurt in the morning. For cooked oats, you could do it the night before or in the morning.

Toppings and Add Ins!

Now that you know how to make the base of your overnight oats, you can customize your oats with whatever you like! Try mixing different ingredients to make your own custom flavor!

Add In Ideas:
Cocoa Powder
Stevia (I always like to sweeten mine)
Vanilla Extract

Topping Ideas:
Peanut Butter
Chocolate Chips
Coconut Flakes
Greek Yogurt

How to Store: My favorite way to store my overnight oats is in mason jars. You can find them at Target, grocery stores, or any craft store. It keeps them sealed super tight and gives it a cute, vintage look! Another fun way to eat your oats is in a peanut butter jar! If you have an almost empty jar of nut butter, instead of just throwing it away, put it to good use! Plus you'll get every last bite of peanut butter in that jar, that you couldn't have reached with a spoon! 
Keep in the fridge overnight, so the liquid can soak up the oats. You can make several in advance and they will last in the fridge. (I recommend no longer than a week!)


Hope this was helpful!!! If you make some Overnight Oats after reading this, tag me on Instagram @beautyandbananas! I'd love to see your Creations!


Here are a few more ideas from some overnight oats I've made!

Carrot Cake Oats: Add cinnamon, stevia pumpkin pie spice (cinnamon, nutmeg, ginger and cloves), walnut and shredded carrots to your oats.

Chocolate PB:Mix in 1 Tbs cocoa powder, layer with peanut butter, and top with banana slices.

Vanilla Cinnamon Egg white Overnight Oats topped with walnuts, blueberries, greek yogurt and Peanut Butter and Co White Chocolate Wonderful peanut butter.

PB& J Oats: Stir in 1 Tbs each of peanut butter and organic jelly.

Chocolate Raspberry Protein Oats: Add 1 Tbs. Cocoa Powder, 1 Tbs. dark chocolate chips and raspberries (heated frozen ones or mashed) to cooked oats.  Optional: 1 scoop of protein powder.

Almond Coconut: Add 1 Tbs. slivered almonds, 1 Tbs. almond butter (stirred in or on top), 1/4 tsp. almond extract (optional), and 1 Tbs. shredded coconut or coconut flakes.

No comments:

Post a Comment