Overnight oats: why we love them

A big bowl of overnight oats can be a great way to start the day! The reason we love it is the simplicity and how quick you can prepare it.

Overnight oatmeal is a great healthy breakfast option that can be prepared ahead of time and last the entire week. 

Screen Shot 2018-12-02 at 17.51.08.png

What are overnight oats?

Overnight oats are essentially raw soaked oatmeal. Instead of having to cook your oats, you can actually eat them raw by soaking them in milk or water for at least 2 hours or over night.

Why are they good for us?

  • Consuming Overnight Oats Daily Can Boost Your Fibre Intake: Overnight oats contain soluble fibre which helps reduce blood pressure by unclogging the intestinal tract. It binds with LDL cholesterol in the body to soften arteries for better blood circulation. This decreases high cholesterol levels and lowers your chances of developing heart diseases. They contain a certain fibre called beta glucan that can be beneficial to cholesterol levels.

  • Overnight Oats Helps Reduce Type 2 Diabetes: Type 2 diabetes is a common condition characterised by abnormal blood sugar and insulin levels. People who consume good amounts of plant-based proteins, present in overnight oats, are at a lower risk of developing this condition, studies suggest.

  • Overnight Oats Contain Good Amounts Of Healthy Carbohydrates: Contrary to popular beliefs, cutting carbohydrates intake for weight loss is not always an effective treatment for a healthier lifestyle. Once absorbed in your body, carbs can offer impressive health-promoting effects for weight management.

  • Overnight Oats Are Excellent Sources Of Zinc To Fight Hormone Imbalance: There are number of essential hormones in the body that regulate proper metabolic functioning. These hormones prevent proinflammatory diseases such as thyroid, cancer, abnormal sexual maturation. Zinc plays an important role in maintaining a healthy hormone relationship within the body. Studies suggest that it help in the production of active sex hormones for both men and women. It brings testosterone levels back to normal.

  • You’ll Avoid a Poor Food Choice: “I was so stressed out that I grabbed something incredibly healthy for breakfast!” Said no one, ever. When time (and your temper) runs short, chances are you’ll go for the donuts. And that’s one more reason to love overnight oats: There’s no room for error, as you’re forced to plan ahead.

  • You’ll feel full for longer: Due to the slow digestion process of oats, your appetite may be suppressed for a longer period of time than other foods. The slow digestion of oats can be attributed to the carbs found in them. These carbs typically pass through the intestines at a slower rate. However, carbs aren’t the only good thing in overnight oats, they also contain restrictive starches. Restrictive starches feed the healthy bacteria that live in your stomach.

How to create the basic overnight oats


  • 50/60 gr rolled oats

  • 50 gr nonfat Greek yogurt

  • 120 gr milk of choice

  • Fruit of choice

  1. Place all ingredients into a large glass container and mix until combined.

  2. Put the top on the container and place into the refrigerator for at least 2 hours or overnight.

  3. The best part: Toppings!

  4. All that's left to do in the morning is add that final flourish; scattering over a handful of seasonal fruits, nuts or seeds to give your breakfast extra flavour.

  5. Add a drizzle of honey, cinnamon, a spoonful of crunchy granola or keep it classic with nuts and berries!


  • Overnight oats are meant to be eaten cold, however, if you prefer warm oats you always have the option to heat them up. Because you soak the oats overnight, they become soft and easy to digest making them delicious eaten cold!

  • Overnight oats will typically stay good in the fridge for 3-5 days (depending on what recipe you use).

  • If you need a dairy free option, you can use any kind of dairy-free milk or even use water!

  • Oats are great for weight loss because they are high in fibre and a 100% whole grain. They aid in regulation and will keep you fuller longer.

  • It takes about 5 minutes to prepare overnight oats and about another 2 hours for the overnight oats to soak and be ready to eat! We recommend preparing your overnight oats before bed so that you can wake up to an already made breakfast!

  • If you need extra protein, add one scoop of your favourite protein powder into the mix!

  • We love to add chia seeds to our oats to thicken them up and provide extra protein and minerals.

  • Use frozen fruit to keep costs down.

Our favourite recipes


These 6-ingredient peanut butter and jelly overnight oats are the perfect way to start off your morning or for a pre-workout meal! They’re made with a peanut butter overnight oatmeal base and topped with your favourite jelly giving you tons of fibre and protein!


pb and J.png
  • 60 gr rolled oats

  • 120 gr unsweetened almond milk, unsweetened

  • 1 tablespoon chia seeds

  • 1/2 tablespoon maple syrup

  • 2 tablespoons creamy peanut butter

  • 1 tablespoon jelly or preserves

Place all ingredients minus the jelly in a glass Tupperware and mix. Cover and let sit in the fridge for at least 2 hours or overnight. In the morning, swirl in some jelly and enjoy cold.


  • Serving Size: 1

  • Calories: 370 kcal

  • Fat: 8g

  • Carbohydrates: 60g

  • Fiber: 8g

  • Protein: 11g


Got 5 minutes? Whip up these delicious coconut latte vegan overnight oats for an easy, fibre-filled breakfast that are oh-so-delish! This overnight oatmeal recipe only requires 5 simple and healthy ingredients to make and this breakfast that will have you full all morning long.


coconut latte overnigt oats.png
  • 60 gr rolled oats, gluten-free if desired

  • 60 gr brewed coffee

  • 120 gr lite coconut milk

  • 1 tablespoon maple syrup (or honey)

  • 1/2 teaspoon ground cinnamon


  • Place all ingredients into medium-size glass tupperware and mix.

  • Cover and transfer the tupperware into the fridge for at least 2 hours or overnight.


  • Serving Size: 1

  • Calories: 380 kcal

  • Fat: 11g

  • Carbohydrates: 60g

  • Fiber: 8g

  • Protein: 8g


A classic twist on a much-loved flavour combination that will satisfy a sweet tooth in the morning as well as keep you fuelled.


choc orange.jpeg
  • 50 gr rolled oats, gluten-free if desired

  • 200ml Unsweetened almond milk

  • 1 large orange, zested and peeled

  • 1 tablespoon honey

  • 1 tablespoon cacao powder

  • Cacao nibs (optional)


  • Mix together the oats, almond milk, orange zest, honey and cacao powder until fully combined.

  • Slice the orange into rounds and line a jar  with these slices.

  • Add the oar mixture to the jar then pop a lid on top and place in the fridge overnight.


  • Serving Size: 1

  • Calories: 340 kcal

  • Fat: 6g

  • Carbohydrates: 60g

  • Fiber: 8g

  • Protein: 10g

Wrapping it up

It’s easy to make and has impressive health-promoting effects for the heart, brain, muscles, and the skin.

There is plenty to look forward to with overnight oats, so it’s time you let it take over your morning meals, starting tomorrow!

RecipeMarta Lesinarecipe