Overnight Oatmeal + Health Benefits of Oats

Overnight Oatmeal photo by Deryn Macey, Unsplash.

Overnight Oatmeal is the perfect quick-n-easy, delicious, nutritious meal to serve a busy family. It can be made the night before then heated up in 10-15 minutes the next morning.

Plus the nourishing ingredients in this hearty breakfast will leave kids and adults alike with enough brain-food to power through the day.

Oats are a powerhouse of nutrition and a staple in our pantry and breakfast table. They are naturally gluten-free but can become cross-contaminated with wheat and gluten in the processing. So if you are Celiac or on a strict gluten-free diet, you’ll need to be sure to buy Gluten-Free Oats. I personally love Bob’s Redmill Gluten-free Steel Cut Oats , which you can find at any natural food store. Bob’s Redmill owns and operates a gluten-free mill and processing facility and ensures no gluten contamination. And Steel Cut Oats are less processed than rolled oats, take longer to digest and don’t spike your blood sugar as much.

In case you’re thinking “Overnight Oats are just carbs” and you’re trying to do a low-carb thing… think again. The health benefits of oats are impressive. Plus complex carbohydrates are a very important part of every meal and need not be avoided. And when you make them with all the added goodness we put in, they make a hearty breakfast that will keep you fueled for hours.

Health Benefits of Oats

For starters, oats contain more protein and fat than most grains.(1) One cup of cooked oats contains 26 grams of protein and 10 grams of healthy fats. And oats are also packed full of key vitamins and minerals, with one cup of cook oats containing the following nutrients:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI (2)

Oats are high in polyphenol antioxidants like avenanthramides, which may help lower blood pressure levels by increasing the production of nitric oxide. Nitric oxide has been shown to dilate blood vessels leading to better blood flow (3)

They are easy to digest and can ease an upset stomach. And as if that weren’t enough, oats are also high in the soluble fiber beta-glucan. Studies have shown the beta-glucan fiber in oats can reduce both total and LDL cholesterol levels.(4) This soluble fiber helps slow digestion, keeping you feeling satiated for hours. And all that fiber also helps with regular elimination as well.

Healthy-licious Overnight Oats

When you include the protein, healthy fats, and other nutritional benefits of the nuts, seeds, and fruits in this healthy-licious Overnight Oatmeal recipe, you can see why this meal keeps you going all morning.

This is truly one of my favorite breakfasts. It’s also great on camping trips. And I’ll often make it before an overnight sailing passage so we have something hearty to eat underway. Plus, did you know cinnamon helps to stabilize blood sugar? So try adding a little cinnamon to your fruit and other carbs.

Overnight Oatmeal

Overnight Oatmeal

Overnight Oatmeal is the perfect fast and healthy breakfast for busy families. This quick-n-easy, delicious, nutritious breakfast can be made the night before and heated up in 10-15 minutes in the morning. 
Course Breakfast
Prep Time 15 minutes
Cook Time 10 minutes
Servings 4 servings


  • 1 cup Bob’s Red Mill Gluten-Free Steel Cut Oats
  • 1/4 cup sliced almonds or pecans, sunflower seeds, pumpkin seeds, etc.
  • 1/4 cup organic raisins
  • 1/4 cup dried coconut flakes unsweetened
  • 1/3 cup nut butter, almond, peanut, etc.
  • 1/4 cup apples diced
  • 1 tsp cinnamon 
  • 1 TBSP chia seeds
  • 1 cup coconut milk or other nut milk
  • 1 cup filtered water

Optional Toppings

  • 1/4 cup organic berries fresh or frozen
  • 1/4 cup dried fruit chopped
  • 1/4 cup banana sliced
  • 1/4 cup other fruit of your choice
  • 1/4 cup cocoa nibs
  • 1/4 cup dark chocolate chips


  • Put all ingredients except for toppings in a pan. Stir, cover, and let soak on stovetop overnight.
  • Next morning heat oatmeal for 10-15 minutes and serve.
  • Top with your fav toppings.

Please share this healthy-licious recipe with your friends and family. And leave a comment to let us know what interesting toppings you added to your Overnight Oatmeal? And if you liked this recipe, please check out my recipe for Healthy-licious Oatmeal Cookies too!

  1. https://www.ncbi.nlm.nih.gov/pubmed/22530714
  2. https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
  3. https://www.ncbi.nlm.nih.gov/pubmed/18461339
  4. https://www.ncbi.nlm.nih.gov/pubmed/25411276

Photo credit: Deryn Macey, Unsplash.com

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