When you soak oats overnight, its almost like youre cooking them, but the process is much longer and slower, and its done without heat. This may make them easier to digest compared to oats that have been cooked. Even oats that are gluten free arent always easy to digest, but overnight oats are a game changer for many.
Resistant starch is found in all foods that contain starch. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness and decrease insulin spikes associated with eating hot starchy foods.
Not only are overnight oats quick and easy to make, they are extremely versatile. You can experiment and brainstorm endless variations and stir-ins, which helps to keep things interesting and make breakfast on the go fun and satisfying. All you need to make overnight oats are your oats of choice (we recommend our Organic Quick Cooking Rolled Oats, but Old Fashioned Oats will also work great in this recipe), your liquid, and a sweetener.
You can use almond milk, Greek yogurt, coconut milk, hemp milk, soy milk, oat milk or even regular cow's milk if you want. Sweeteners can be anything from honey or stevia to maple syrup and more, depending on your preference. Then you can add things like chia seeds, flaxseed, coconut flakes, nuts and nut butters, fresh fruit, cinnamon, dried fruit, berries and even cacao nibs, protein powder or maca powder to your oat mixture. Coconut oil can be a great addition as well and add some energy-giving fats.
Ingredients for overnight oats arent super expensive, and because they are so filling, you may eat less throughout your day. This makes them ideal for those on a budget. Plus, prepping your oats recipe before bed probably takes less than 5 minutes, and when you wake up in the morning, they are ready to rock! No cooking, no mess, no fuss. You can prep all your add-ins the night before as well and have them ready to stir in, or bag them up to take with you. Yum and done!
Have we mentioned how tasty overnight oats are? Its like dessert in a jar, only good for you and is a full meal in itself. And the best part is, a basic overnight oats recipe can be completely customized to suit your preferences. From dried fruit and shredded coconut to almond slices and cocoa powder, the flavor combos are truly endless! You can even save it for later and really eat it like its dessert. We promise we wont tell a soul.
This was sumptuous just in the reading! I am an oataholic and will never give up my passion for all things oat.
How many does the basic recipe serve, and do the oats expand when they are being soaked?
A serving of our oats is 1/2 cup, uncooked. They do expand somewhat, about how they do when you cook them.
My dad used to say that back in his younger days folks used to soak oats overnight and then make a big batch of porridge and then they'd pour it into an old empty dresser drawer. Then they'd cut it up cold into squares and wrap it up to take with them when working on the hill cutting peat.
This is going to sound a bit silly but does the container matter? I've only ever seen overnight oats done in glass containers. If I wanted to use a plastic one, that won't make any difference will it?
You can definitely do it in plastic! I think glass is just more photogenic. :D
Can I use Bobs 10 grain oatmeal to make the overnight oats? Or does it have to be rolled oats?
Hi Dian - Yes, you could prepare the 10 Grain Hot Cereal in the same manner.
I like your product. A question about hygiene and food safety. Do I need to rinse the oats in water and discard the water to ensure safety. I believe the product could have been touched while processing and packing.
Our oats are ready to eat directly from the bag, no rinsing is necessary.
Hi - Yes, you can soak oats for a short period of time. The oats soften over time so a shorter soak will yield chewier results.
Hi Otto - yogurt has a lower moisture content in comparison to to water or milk and therefore may not soften the oats as well. Our general recommendation is <em>1/2 cup rolled oats, 1/2 cup milk and 1/4 cup yogurt</em>, but feel free to experiment and find what you like best!
I love oatmeal with whole cow’s milk. However, I prefer savory to sweet, something Middle Eastern, Persian, Turkish, etc. You get the idea. I read every comment but there was nothing about savory preparations. I’m thinking of nuts and nut butters and tahini, saffron, dried fruits, etc. I’ve even made cold brew specifically so I can use it in place of milk; it’s delicious with dried dates. I’ll check out your recipes next, but perhaps you can suggest ingredients?
I was hoping for a basic recipe. What would be the ratio of oats to liquid? Thank you!
Hi Louisa - for a basic recipe, we recommend:
1/2 cup rolled oats
1/2 cup milk
1/4 cup yogurt
I like my oatmeal warm. Can I do the overnight oatmeal and then heat it for breakfast without loosing the nutrients?
Hi Kathy! Yes, definitely. Soaking the oats overnight will shorten the cook time (as they've already softened.) You can soak overnight then quickly heat them up in the microwave or on the stove - perfect for taking on the go!
Hi Noelle - Yes, you can add oat bran to overnight oats. Enjoy!
The phytic acid in oats actually isn't removed from soaking because they're largely missing the enzyme, phytase, to do that. Phytase is destroyed when oats are exposed to heat before they ever reach the market. ONLY raw oats (never processed with heat) will have phytase.
I know this because I've been studying anti-nutrients very extensively.
Thanks for the info!
Question: Could I cook (apply heat) the oats the night before and let it cool overnight to have the same effect? And can I reheat in the morning or would that counteract the "overnight oats" effect.
Hi Dewald, you could prepare them either way depending on your preference. Cooked, then cooled, overnight oats would likely be softer and creamier in comparison.
I've just started making over night oats. I don't normally eat breakfast but due to spinal stenosis and s herniated L5 S1 disc I'm on a high dose of pain killers that really increase the appetite. I had some with Kefir yoghurt which apparently is really good for the beneficial gut bacteria. I'm going to try them with nuts and other types of seeds and fruit. I like my oats to be quite thick. Overnight oats are my breakfast of choice now as I don't like to drink milk so I don't like cereal
Sometimes it's hard to come up with something different for breakfast for my 10 y/o son and me. I have started doing overnight oats fairly often. One thing I have found that we love is mixing baby food with the oats and milk (we use oat or nut milk). Right now I have oats with macadamia milk and mango baby food topped with blueberries, goji berries, and walnuts ready for tomorrow's breakfast. Yum!
Thanks for great info.
Is there any reason NOT to microwave my overnight oats if I want them to be warm?
Thank you
Hi Nancy - There's no reason not to microwave overnight oats. It's just a matter of personal preference, some people enjoy them cold and others enjoy them warm.
Hi Tom - the term "overnight oats" refers to a preparation method. Steel Cut Oats are a type of oat. You can prepare overnight oats with steel cut oats or rolled oats.
At the beginning of this article , it states: over night soaking helps break down starches and reduces phytic acid. Where does the Phytic Acid go . Does the Phytic Acid break down as well. Does it get inactivated ? All the content is in the container. Does soaking make the Phytic Acid less potent?
Hi Beatrice, soaking releasing enzymes that promotes the breakdown on phytic acid, promoting healthy digestion. If you have more questions about this process, we encourage you to speak with a nutritionist.
Overnight oats are the best I soak mine in oat milk then in the morning I pour them into my nutribullet add a banana and an apple cut up and then blend it’s creamy and delicious eat with a spoon or add a little more liquid before blending and drink it I’m full until late afternoon no sugar spikes or crashes it’s wonderful. Just wondering how this is with lowering chloresterol?
I've heard that whole oats should be soaked overnight and rinsed as well in the morning. I discard the soaking water before rinsing in order to remove the phytates, but don't see that step mentioned on your website. Could you please tell me why this step is neglected?
Hi Linda, this is a great question. Lectins and Phytates occur naturally in some grains and legumes and the levels of each are not something that we have tested. There is some research that suggests boiling, soaking, or sprouting these foods reduces the levels of Lectins and Phytates, but this is not something that the 3rd party laboratory we work with to obtain nutritional information has tested and quantified. The oats have gone through a kiln toasting process and rolled oats have also been steamed before rolling. You can soak them if you prefer though this may reduce the cooking time needed significantly. We hope you enjoy the oats if you try them and please let me know if we can assist you further.
My overnight oats have thickened into a pudding by the time I'm ready to eat
breakfast. There is no leftover liquid. They have been in the refrigerator for 24 hours by the time I'm ready to eat.... As soon as I eat breakfast, I make my overnight oats for the next morning. I use 1/3 cup of the Bob's
Red Mill gluten free rolled oats (organic). 3/4 cup of unsweetened almond milk, (Elmhurst Dairy is thicker than most and it's called Milked almonds) I
add 1 T of whole chia seeds, I chop one medjool date and soak it in little hot water till it's soft, I add about 5 drops of liquid stevia. (Better Stevia brand,
flavors I use are either coconut or vanilla). I add 1/2 tsp of cinnamon and about 1/4 tsp of vanilla. Stir, cover container and wait till morning...It's absolutely delicious and I started making this simply due to the concept of resistant starch. My digestion is much better since I starting having overnight oats. I don't like sweet breakfasts. I'm allergic to eggs and dairy so until I discovered this new favorite treat, I was getting tired right after breakfast because carbs were impacting me. I feel no blood sugar spike from eating overnight oats.
I eat my overnight oats 6 days a week, Along with an exercise and walking program. I have lost 50 pounds and feel better than I have in years. I mix my oats every morning for the ne t day in a small Pyrex dish that has a lid seal! Saves dishes and it goes from the fridge to the microwave!
Donald since you lost so much weight. You are an inspiration for me. I may try to copy what you did by eating oats every morning Can you give me some ideas on what ingredients you used to not be bored with eating the same thing every day?
thank you for the post. would you get a better result soaking at room temperature or refrigerated? would covered milk spoil left out overnight? my appreciation—jim
Hi Jim, you will want to soak these overnight in the refrigerator, not at room temperature. Enjoy!
Hello,
This is a very informative article.
I have one query. Should I drain the water in the morning after soaking the oats overnight? Please inform.
Hi Debraj! No, you do not need to discard any liquid (milk or water) used to soak unless you prefer a thicker texture.
Hi Whitney just to be clear are you saying to soak all the ingredients overnight such as chia. I put in black sesame seeds too when cooking. Then i ground the linseeds,pumpkin seeds,sunflower seeds and add after cooking is that a good idea and then i add split almonds and ground walnuts and mix that in after cooking. I also add frozen blue berries and mango when cooking is that a good idea ? I have type 2 diabetes and am doing everything i can to avoid memory loss and dementia . I am a 68 male i would welcome any tips at all thank you so much. Andy
Hi Andy, yes—you can soak all of the ingredients overnight for ease. Chia seeds and flax will help thicken the oat mixture as it sits. The addition of seeds, blueberries and mango all sounds delicious! :)
I would recommend a plant based or vegan milk to any animal based product! Yields a far creamier texture, without the reintroduction of high content of saturated fats and cholesterol.
Hi Rachael! You can use any liquid. Milk, yogurt, water or any milk alternative will work here! :)
Hi Kim - Oats are heated as a part of the processing to stabilize the natural enzymes. They are not considered raw. You can eat our oats without any further cooking. Enjoy!
Actually they need to be soaked overnight at room temperature with a little ACV or other acid to deactivate the phytic acid, which inhibits enzymes (pepsin, amylase and trypsin) and is also a mineral blocker.
Does that also include the steel cut oats? Thanks
I have a supply of oak groats and wondering if soaking them for 12 hours would adequately prepare them for eating. You suggest rolled oaks, as I understand, as a better candidate for soaking. Further, are not oak groats more nutritious?
Hi Jerry - oats all have pretty much the same nutritional value. The only different between Oat Groats and Rolled Oats is that Rolled Oats have been rolled into a flattened shape. They are still whole grain and maintain all the same nutrients. If you find that the oat groats are sufficiently softened to your liking after a 12 hour soak, they're fine to eat! We like them warmed, but that's just a preference.
Only almonds need a kill step, so unless these oats are a blend with almonds, I think you're getting the purpose of a kill step confused. As far as I'm aware there aren't harmful bacteria that can survive the drying process, hence oats and grains aren't found in the refrigerated section....
Please reach out to our customer service team for specifics. You can reach them at 800-349-2173.
Hi Alexander, that's not something we've tried. I'm not sure what end results you're looking for but as honey has an extremely low moisture content, the oats likely wouldn't soften.
in reference to your statement "Resistant starch is found in all foods that contain starch, but it appears to be present at higher levels with cooled starchy foods instead of cooked ones."
My question is if cooled oats are better, why not cook the oats and then cool them before eating? Thanks
Hi Mary - if you're looking for more resistant starch then you could potentially cook, then cool your oats before eating. We haven't tested this process and unfortunately don't have a comparison in resistant starch levels.
Can you make overnight cereal with the seven-grain cereal?
Yep!
I cook mine first, and then refrigerate. I like it much better this way.
If using Bob's High Fiber Oat Bran Hot Cereal how long is too long in the fridge with adding the oats, oat milk, yogurt, chia seeds and strawberries