OVERNIGHT OATS 6 WAYS | easy recipe for health + weight loss

Introduction

This tutorial will guide you through making delicious and nutritious overnight oats, perfect for a healthy breakfast or a meal prep option. Overnight oats are versatile, easy to prepare, and can cater to various dietary preferences. Let’s explore the base recipe along with six exciting flavor combinations.

Chapter 1: Understanding Overnight Oats

• Overnight oats are a no-cook breakfast option that requires combining a few ingredients in a jar.
• They can be gluten-free, plant-based, and tailored to your protein needs.
• The base recipe is simple, and once mastered, the flavor combinations are endless.

Chapter 2: Choosing the Right Ingredients

Oats

• Use old-fashioned rolled oats (not quick-cooking or steel-cut):
  • Quick oats are overly processed and can become mushy.
  • Steel-cut oats are too hard and won’t soften enough.

Other Ingredients

• Unsweetened almond milk or any preferred milk.
• Chia seeds: Add 1 to 3 teaspoons for thickness.
• Greek yogurt: Use plain Greek yogurt; options include low-fat, full-fat, or plant-based alternatives.
• Sweetener: 1 tablespoon of maple syrup or a few drops of liquid Stevia can be used.
• Cinnamon: Optional, but enhances flavor.

Chapter 3: Selecting the Right Container

• Use short, wide-mouth jars (like 16 oz mason jars) for easy mixing and portability.

Chapter 4: Basic Overnight Oats Recipe

1. Combine the following in your jar:
   • 1/2 cup rolled oats
   • 1/4 cup plain Greek yogurt
   • 1-3 teaspoons chia seeds
   • 1 tablespoon maple syrup (or sweetener of choice)
   • 1/2 cup unsweetened almond milk
   • (Optional) 1/2 - 1 scoop of protein powder for extra protein.
2. Stir well to combine all ingredients.
3. Seal the jar and refrigerate for at least 3 hours, preferably overnight.

Serving

• The oats will be creamy and can be enjoyed cold or warmed.
• Top with your favorite ingredients like fresh fruits, nuts, or nut butter.

Chapter 5: Flavor Combinations

Double Chocolate Overnight Oats

• Add to the base:
  • 1 tablespoon of chocolate protein powder (optional)
  • 1 tablespoon of cacao or cocoa powder
  • 1 tablespoon of cacao nibs or mini chocolate chips.
• Top with Greek yogurt and extra cacao nibs.

Blueberry Lemon Overnight Oats

• Mash 1/3 cup of fresh blueberries and add to the base.
• Include 1/2 teaspoon of fresh grated lemon zest.
• Top with Greek yogurt, whole blueberries, and lemon zest.

Mango Coconut Overnight Oats

• Dice a fresh mango and add to the base.
• Mix in 2 tablespoons of shredded unsweetened coconut.
• Top with additional mango, coconut, and cashews or macadamia nuts.

Apple Pie Overnight Oats

• Add 1/4 cup of diced apple, 1 tablespoon of raisins, and 1 tablespoon of nut butter to the base.
• Top with extra apple, cinnamon, and nut butter.

Creamy Pumpkin Overnight Oats

• Mix in 1/4 cup of canned pumpkin puree and 1 tablespoon of chia seeds.
• Use pumpkin pie spice instead of cinnamon.
• Top with Greek yogurt and walnuts or pecans.

Peanut Butter and Jelly Overnight Oats

• Add chopped strawberries (or berries of choice) and 1 tablespoon of natural peanut butter to the base.
• Top with extra berries and a drizzle of peanut butter.

Conclusion

Overnight oats are a simple, customizable, and healthy breakfast option that can easily fit into your morning routine. Experiment with different flavor combinations to keep your breakfast exciting. Prepare a few jars at the beginning of the week for quick and nutritious meals on the go. Enjoy your delicious creations!