I feel like I was one of the last people to hop on board the overnight oats craze. I had always loved oatmeal, but “overnight” oats? What did that even mean?

And then I tried them, and let me tell you, they rocked my world! It enabled me to have my oatmeal on the go, at work, while traveling—you name it! Best of all, it’s easy to mix-up the recipe for a delicious concoction each day of the week. Moreover, most of the recipes (at least mine) are packed with nutrients! Healthy, easy, portable, and delicious? Sounds like the perfect breakfast!

Oats Are Packed With Nutrients

Oats are a whole grain (typically gluten-free) source of important vitamins, minerals, fiber, and antioxidants. The oats themselves are gluten free, but some oats may be processed in a facility that could potentially be exposed to gluten. If you need gluten free oats, be sure it’s on the label!

In 1/2 cup of oats, you'll generally find:

• Manganese: 191%*
• Phosphorus: 41%
• Magnesium: 34%
• Copper: 24%
• Iron: 20%
• Zinc: 20%
• Folate: 11%
• Vitamin B1 (thiamin): 39%
• Vitamin B5 (pantothenic acid): 10%

*All percentages based on Recommended Daily Intake (RDI). Source

As well as smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin). They're are also packed with fiber, specifically, a soluble fiber called beta glucan.

Why is fiber important in your diet? Fiber helps promote healthy stomach bacteria, regulate your digestive tract, and increase the feeling of fullness. Fiber has been shown to help stabilize blood sugar levels and reduce cholesterol, both of which are factors that can contribute to improving your heart health!

Did you know that it is recommended that women consume 25g of fiber daily, while men should consume 38g per day? But the average adult only consumes about 15g per day.

Studies have shown that oats can help to reduce your risk of coronary heart disease, cardiovascular disease, mortality of all causes, some respiratory diseases, infectious diseases, diabetes, colorectal cancer, high blood pressure, and ultimately, obesity as a result of consuming a healthy, nutrient dense food. Need I say more?

Not all oats are created equal.

Be very cautious about eating oatmeal from packets (they’re usually are loaded with added sugar and can also be high in sodium). The best options for oats are rolled oats or steel cut oats prepared yourself!

Choose nutrient dense add-ins for your recipes.

Be sure what you are adding to your oats are also packed with dense nutrients. In addition to my suggested recipes below, great clean eating options include:

• Other types of nuts (raw, unsalted)
• Nut butters (cashew, sunflower seed, peanut, almond, pumpkin seed, etc.)
• Other fresh fruits
• Yogurt
• Flaxseed meal
• Hemp seeds
• Other pure extracts (almond, orange, etc.)
• Spices such as cinnamon, pumpkin pie spice, etc.

If you prefer, you can also use milk instead of water. If you’re trying to maintain a clean eating diet, I’d recommend unsweetened almond, unsweetened cashew, or unsweetened coconut milk.

Are you ready for a few recipes that will rock your world?!

Overnight Oats 5 Ways

You’ll want to have mason jars on hand as this will make it super simple to make the oats. I prefer to use pint sized (16 ounce) wide mouth jars as it allows me to add extra fruit or other toppings as desired and is easy to eat from. I often will make up enough jars on a Sunday so that my husband and I can have oats for the entire work week. They maintain their flavor and freshness. It’s a perfect grab-n-go snack or meal that is delicious and nutritious.

If you want a breakfast that's even more nutritious and even easier click here.

Almond Joy Overnight Oats

Ingredients:
½ cup oats (quick oats or rolled)
¾ cup water
1 TBSP unsweetened coconut flakes
½ tsp pure coconut extract
1 TBSP slivered almonds (raw, unsalted)
½ tsp pure maple syrup
½ tsp cocoa powder

Instructions: Mix oats through cocoa powder together thoroughly in a mason jar. Refrigerate overnight (or for at least a few hours). Eat cold or reheat and eat. (I love to reheat for 2 minutes). Enjoy!

Pina Colada Overnight Oats

Ingredients:
½ cup oats (quick oats or rolled)
¾ cup water
1 TBSP pure, raw honey (local is best!)
1 tsp unsweetened coconut flakes
1 TBSP slivered almonds (raw, unsalted)
½ cup chopped pineapple

Instructions: Mix oats through almonds together thoroughly in a mason jar. Top with pineapple. Refrigerate overnight (or at least for a few hours). Eat cold or reheat and eat. (This one I prefer cold).

Chocolate Covered Strawberry Overnight Oats

Ingredients:
½ cup oats (quick oats or rolled)
¾ cup water
½ tsp pure vanilla extract
1 tsp natural peanut butter (no added sugars or sodium)
1 TBSP chia seeds
1 TBSP cacao nibs
1 cup strawberries, chopped

Instructions: Mix oats through cacao nibs together thoroughly in a mason jar. Top with strawberries (and a few extra nibs if you’d like) Refrigerate overnight (or a few hours). Eat cold or reheat. Yum!

Carrot Cake Overnight Oats

Ingredients:
½ cup oats (quick oats or rolled)
¾ cup water
½ tsp pure vanilla extract
½ tsp cinnamon
1 TBSP chopped pecans (raw, unsalted)
½ tsp pure maple syrup
2 TBSP grated carrot

Instructions: Mix all ingredients together thoroughly in a mason jar. Refrigerate overnight (or a few hours). Eat cold or reheat.

My Classic Overnight Oats

Ingredients:
½ cup oats (quick oats or rolled)
¾ cup water
1 tsp peanut butter (or almond butter)
Splash of vanilla
½ tsp cinnamon
2-3 drops of liquid stevia (if desired for extra sweetness)
1 cup mixed berries (your choice! I love a combo of blueberries, strawberries, raspberries and/or blackberries)

Instructions:
Mix oats through Stevia together thoroughly in a mason jar. Top with berries and refrigerate overnight (for a few hours). I prefer to reheat this one for approximately 2 minutes. Enjoy!