Quick & Healthy Pumpkin Protein Overnight Oats (2024)

FAQs

Is it healthy to eat overnight oats everyday? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

High protein in overnight oats are a perfect source of energy especially if you're an athlete. Because oats contain dietary fiber, protein, B vitamins and minerals, they are also excellent for building muscles. The magnesium it contains promotes muscle regeneration and relieves muscle cramps.

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

Next, look to protein. Try Greek yogurt, which has about 13 grams of protein per cup or peanut butter, which also packs in fiber and healthy fats. Consider adding a couple of hardboiled eggs on the side or mixing them in while you're cooking, which adds extra protein without tasting funky.

Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g. It's best to aim for about 20 g of protein at breakfast. Adding protein foods to your morning oatmeal — like protein powder, nuts, eggs, yogurt, and peanut butter — could double to triple the amount of protein in your breakfast.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

What kind of milk do you use for overnight oats? ›

Overnight Oats are great with all kinds of milk, dairy (pasteurized) or non-dairy. Feel free to use your favorite! We do not recommend making Overnight Oats with water because it will result in an overly liquid texture. Did this answer your question?

Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

Weight management: Oats have high fiber content, which can make you feel fuller for longer. This helps to control your appetite, naturally reducing your calorie intake. Over time, this can help you lose weight and maintain a healthy body mass.

Eating overnight oats regularly can be a healthy and convenient choice. Oats are a good source of fiber, which can aid digestion and help maintain stable blood sugar levels. They also provide essential nutrients like vitamins, minerals, and antioxidants.

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

Because overnight oats typically stay good in the fridge for up to 5 days, try making a batch on Sunday and having it on hand in the fridge for the whole week. Be careful if you're adding fruit beforehand because they will typically not remain fresh for more than a couple days. Be mindful of the milk-to-oats ratio.

How to Store. Store your overnight oats in a covered container in the refrigerator for up to 5 days. They will soften more the longer they sit so I find they're best on days 1-3, but they're still safe to eat on days 4 and 5.