Overnight oats are a great way to choose health and convenience simultaneously.
Oats are among the most nutritious grains, so they have been a favorite choice worldwide for centuries, especially for breakfast.
Oatmeal, which some also call porridge, is a favorite way to prepare this cereal because it gives a delicious meal with a creamy texture and doesn’t require much effort.
However, the traditional way of preparing oatmeal requires cooking oats in water or milk, so over time, people came up with a faster and simpler way to save time.
A faster way, i.e., overnight oats, involves pouring liquid over the oats and leaving them overnight in the refrigerator so that the grains absorb the liquid and get a porridge structure.
The significant advantage of this method is that it leaves you more time for other things in the morning, and breakfast is waiting for you prepared in the fridge.
Oats prepared this way can stay in the refrigerator for several days, so to save time, you can prepare breakfast for the next few days.
The liquid poured over the oats before they are left overnight in the refrigerator is usually milk, but if you have run out of milk or are on an avoiding dairy products diet, don’t worry because you can easily replace this ingredient.
Milk is the easiest to replace with water, but you can also use fruit juices, fruit purees, yogurt, or different types of non-dairy milk.
We have prepared five easy ways to prepare overnight oats without milk.
An added benefit of these methods is that you will discover new flavors in your overnight oats.
Also, you can make this healthy breakfast extra versatile by adding fresh or dried fruit, seeds, nuts, nut butter, jam, chocolate chips, or other ingredients.
- Overnight Oats with Yogurt (No Milk)
Yogurt is one of the best ways to replace milk when making overnight oats.
Many recipes include adding a small amount of milk, but if you choose yogurt of the right thickness, you can make overnight oats with yogurt with no milk added.
Yogurt is an excellent choice because overnight oats with it will get a creamy, smooth, rich texture and a fuller taste.
Also, a significant advantage is that in this way, you can make a meal adapted to your taste, choosing a specific type of yogurt.
For this method of preparation, you can use different types of yogurt, as long as you take care of the proportions of the ingredients so that the oats are successfully soaked overnight.
Plain yogurt is the safest choice because it has a relatively thin consistency that can easily soak up the oats.
If you prefer Greek yogurt, reduce the amount of oat and increase the amount of yogurt because Greek yogurt is thicker and generally doesn’t contain whey.
Another good trick is to mix Greek yogurt with water in a ratio of 1:2 so that you get a liquid with a thinner consistency.
You can also use this trick with other types of yogurt if you think they are too thick.
If you want a sweeter meal, choose fruit-flavored yogurts.
You can make overnight oats with lactose-free yogurt if you are lactose intolerant.
Plant-based yogurts made from coconut, almonds, plantains, cashews, and even oats are available for those on a vegan diet.
Depending on the thickness of these yogurts, you can adjust the preparation by adding a smaller or larger amount of oats.
Overnight oats with yogurt can be eaten cold, directly from the refrigerator, but you can also heat it slightly in the microwave.
However, if you decide to heat your meal, be careful not to overdo it so that the heat doesn’t destroy the good bacteria that make your yogurt so precious.
You can make overnight oats with yogurt a few days in advance because they can stay in your fridge for up to five days.
However, don’t forget to keep the prepared meal in airtight containers, in the coldest place in the refrigerator, which is usually the top shelf.
- Overnight Oats with Orange Juice
If you want a breakfast that will instantly wake you up and provide you with vitamins for the day ahead, choose overnight oats with orange juice.
It’s an excellent breakfast for any time of the year but is beneficial in winter when viruses and colds are current.
Orange juice contains a hefty dose of vitamin C, which improves the function of your immune system.
At the same time, oats benefit your entire body, so together, they make an excellent breakfast to start a successful day.
The orange juice to oats ratio should be almost equal for perfect consistency. More precisely, for every cup of oats, you will need a little more than three-quarters of a cup of orange juice.
However, don’t forget the two key differences between using milk and orange juice for overnight oats.
First, the orange juice will take longer to soak the oats than the milk, about eight hours or so.
If you want to ensure that the oats will absorb the liquid perfectly, plan and prepare the meal early enough in the evening to be ready by the time you eat breakfast.
Another difference is that you can’t store overnight oats with orange juice in the fridge for as long as a meal with milk.
While overnight oats with milk can stay in the refrigerator for up to five days, the one with orange juice can be stored for two days, but it will be tastiest the first morning.
You can also use store-bought juice for overnight oats with orange juice, but the healthiest option is freshly squeezed orange juice.
If you still decide to buy it, choose healthier versions without added sugar.
If you lack sweetness in this meal, add a little cinnamon, a few drops of maple syrup, or vanilla essence.
If you want to add chopped fruit to the mixture that you will leave overnight in the refrigerator, do not experiment too much with flavors.
Instead, choose fruits that go well with the taste of orange juice, such as grapefruit or blueberries.
Leave the experiments for the next morning, when you can add toppings as desired.
For example, add nuts, seeds, shredded coconut, or dried fruit to make your breakfast even tastier and crispier.
Of course, you can replace the orange juice with another juice. Choose your favorite fruit juice and enjoy the refreshing taste of your healthy breakfast.
- Overnight Oats with Mashed Banana
Here is a breakfast that even picky eaters will love!
This recipe has a sweet fruity taste, so it’s a great way to prepare oats for, for example, a child who usually doesn’t like this type of breakfast.
Peel and chop a ripe banana, then mash it with a fork or potato masher. Using softer, more ripe bananas or slightly overripe ones is best.
It would be best to use a food processor if you have bananas that are not fully ripe.
Add the oats to the mashed banana and mix well; the pulp helps the oats soak overnight.
Mashed bananas, of course, can’t be as liquid as milk, so you must adjust the amount of oat.
Another way is to add a small amount of water or fruit juice to the mixture.
Overnight oats with mashed banana have a rich taste with enough sweetness, so there is no need to add sweeteners.
However, if you want, you can complete this meal with seeds, nuts, or fresh sour fruit.
This version of overnight oats only lasts for a short time in the fridge, so it’s best to eat it all the following day.
Of course, you can also make overnight oats with puree from another fruit.
Overnight oats with apple sauce are a good choice because the taste is sweet, and it is easy to achieve the desired thickness, even without adding water or juice.
The taste of apple goes well with the taste of most other fruits, but also seeds and nuts, so in the morning, when you take the mixture out of the fridge, you can add more ingredients to make your breakfast even tastier and healthier.
Mixing apple sauce, Greek yogurt, and oats are a good idea if you like a creamy taste.
- Overnight Oats with Non-Dairy Milk
If you are lactose intolerant or looking for a vegan substitute for overnight oats with milk, you can use any plant-based milk to make this grab-and-go, delicious, and healthy breakfast.
The two best options are almond milk and coconut milk.
Almond milk is the perfect alternative if you want to achieve exceptional creaminess.
Almond milk is very rich and thick, making it the right choice for those looking for a flavor that faithfully replaces the use of milk.
Also, almond milk has a naturally sweet taste, so you will only need a small amount of honey, maple syrup, or sugar, or you can leave them out altogether.
Use equal parts of almond milk and oats for the perfect consistency. Increase the amount of liquid for a runny texture, or decrease it if you want it to be thicker.
Coconut milk is very similar in consistency to cow’s milk, and its taste is even sweeter, with a specific note of coconut.
This non-dairy milk is another ideal choice for your overnight oats.
You don’t need to add sweeteners to this mixture, but if you like a really sweet taste, you won’t go wrong with a bit of maple syrup or honey (if you are not a vegan).
The flavor of coconut milk goes well with nuts, so feel free to include them in the mix. If you want them to retain their crispness, add them only in the morning, just before eating.
Coconut milk is a healthy source of protein, fat, minerals, and vitamins, so this mixture has high nutritional value.
You can store overnight oats with plant-based milk in the refrigerator for days, so feel free to make portions for the whole week at once.
It is a great time saver for days when you are very busy and have much to do.
It is best to consume these meals cold, straight from the fridge. If you want to heat them, be careful not to use too high a temperature, as some plant milk proteins can change their properties if overheated.
- Overnight Oats with Water
If you have run out of milk and want to make overnight oats, the simplest way is to pour water over oats.
This method has its advantages, but it is still not ideal. For example, if you use water, don’t expect the result to be as good as if you used some of the ingredients we suggested previously.
Overnight oats with water have a mild taste and lack a creamy texture.
However, you can compensate for this problem by adding more ingredients, such as chopped walnuts, fruit puree, or chia seeds.
These ingredients will improve the taste and contribute to a creamier texture.
In addition to water being the easiest choice because it’s always available, it’s also a good option for people who need to watch their calorie intake for health reasons.
So, if you don’t mind the mild taste, feel free to reach for water.
You can store a meal made in this way in the refrigerator for days, and you can consume it both cold and hot.
Tips and Tricks for Preparing Overnight Oats
Although people have been eating oats for centuries, overnight oats have only become popular recently.
As is often the case, the trend started with advocates of healthy eating, then quickly spread to athletes, those who are always in a hurry, and then to everyone else.
Although it’s called overnight oats, this meal doesn’t have to stay in the fridge exclusively overnight and doesn’t have to be eaten only for breakfast.
Oats will soak in most liquids in as little as three to four hours, although the flavor and texture will be better if they absorb longer.
However, overnight soaking is an excellent choice if you aren’t a morning person or are in a big hurry, so in the morning, you don’t have the will or time to prepare breakfast, but it is still essential for you to eat something healthy that will keep you full for the next few hours.
Oats are fiber-rich, meaning you won’t be hungry for hours.
Also, oats contain about 11 grams of protein per 100 grams and are an excellent source of antioxidants that positively affect overall health.
Follow these tips and tricks to get the most out of your overnight oats.
Which Oats to Use for Overnight Oats?
Although you can use any type of oats for overnight oats, the results will not be the same.
The best option is to use rolled oats because you will get the best structure and use the most nutrients.
While quick oats and instant oatmeal give a too mushy structure, steel-cut oats require cooking because only soaking overnight can’t soften them enough.
In addition, instant oatmeal contains various additives you can avoid if you choose old-fashioned rolled oats.
Do Overnight Oats Have to Be Refrigerated?
If you’ve only recently introduced oats to your diet, it’s essential to make sure you know how to properly prepare and store this food to avoid making mistakes that could put your health at risk.
Dry oats have a long shelf life and can stay in your pantry for up to two years.
On the other hand, when you add liquid to oats, things change quickly.
Microorganisms that oats may contain will begin to multiply when liquid is added to oats and left at room temperature.
That’s why you shouldn’t leave overnight oats at room temperature for longer than four hours, and it’s best to put them in the fridge immediately.
It is also crucial in which container you store overnight oats.
It is best to choose an airtight glass container, and if you prepare meals several days in advance, use a separate container for each portion.
Never leave overnight oats in the refrigerator door because that is the least cold place.
Choose the top or middle shelf, especially if your overnight oats contain milk or dairy products and you plan to keep them in the refrigerator for several days.
Depending on what liquid you use to soak the oats, you can refrigerate overnight oats for one to seven days, but the texture and flavor will still be at their best during the first few days.
Always pay attention to the expiration date of the foods you add to the mixture.
If it seems to you that the overnight oats have gone bad, do not consume them, even if less time has passed than the intended shelf life in the refrigerator.
How Do You Know Overnight Oats Have Gone Bad?
Various factors can cause overnight oats to go bad sooner than expected, so always check your porridge before eating.
One of the first signs that overnight oats have gone bad will be a strange smell. So, before eating, always smell the oats first. If it smells, don’t eat.
If mold appears on the surface of overnight oats, this is also a sure sign that the meal is spoiled.
The third indicator is discoloration, so don’t eat overnight oats if you notice any suspicious spots on the surface.
Adding Toppings
One of the best things about this breakfast is that you can add many different toppings to make the meal even tastier, healthier, and more fun.
Experiment with fresh and dried fruits, seeds, nuts, chocolate, spices, or other ingredients.
However, always add toppings just before eating to keep it fresh and retain its structure.
For example, adding fruit to the top of your overnight oats before putting them in the fridge would oxidize very quickly, while nuts and seeds would become soggy and lose their firmness.
The only topping you can add before putting it in the fridge is frozen fruit, but then try to eat your overnight oats right away the following day.
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