In spring and summer, I don’t mind getting up early to prepare a healthy breakfast for myself. But as soon as autumn rolls around and it starts getting darker and colder, I’d much rather spend that extra time curled up in bed. This all makes it harder to get started with the day – and I know I’m not the only one who has this issue. So what happens? I end up either skipping breakfast entirely or just quickly cutting up a piece of fruit – even though breakfast is the most important meal of the day! There has got to be a better solution.
My breakfast recipes have to be …
- quick to prepare
In short, it has to be a real power breakfast! The solution is Overnight Oats: oatmeal that’s prepped the night before and soaked overnight. Now you have no excuse to skip breakfast! The beauty of Overnight Oats is that the possibilities are endless: variety is a given and you definitely won’t get bored.
The Basic Recipe is super simple:
First off, you’ll need some rolled oats. Any other sort of flaked grain also works here! You can learn more about these in my post “Overnight Oats: alternatives to rolled oats (with gluten-free options).”
Oatmeal and liquid are used in a ratio of 1:3. I use about 40g of oatmeal and 120ml of liquid per serving. (If you prefer a firmer oatmeal, just use a little less liquid.) I use milk alternatives such as almond milk, hazelnut milk, rice milk, or even oat milk. Of course, you can also use cow’s milk, dairy or non-dairy yogurts, juices, or just water.
Fruits can either be added in the evening, before you set your oats in the fridge, or the next morning right before eating, depending on the consistency you prefer. (Fruit added the night before will become softer and more “integrated” into the oatmeal.) Fruit can be diced, mashed, or puréed before adding.
Spice up your Overnight Oats: cinnamon and vanilla work great, or you can even try gingerbread or pumpkin pie spice in winter …
The sky’s the limit here, too: nuts, raisins, chia seeds,* flax seeds, coconut flakes, nut butters, dried fruits such as goji berries* … just try it out and see what works for you. Keep in mind that if you add toppings to your Overnight Oats the night before, they will get soft from soaking. Since I prefer crunchy nuts and firmer dried fruits, I usually add them just before eating my Overnight Oats – but everyone has different preferences, so feel free to experiment!
Prepare breakfast the night before and let it sit overnight in the fridge. The oatmeal will absorb the liquids overnight and be ready to eat in the morning.
Here’s an example:
- 40-60 g oatmeal*
- 120-180 ml dairy or non-dairy milk
- 1 pinch ground vanilla* or 1/2 pure vanilla extract
- 1 tsp chia seeds *
You can also add (in-season) fruits to your Overnight Oats – an apple, a banana, a handful of berries, etc. Nuts, seeds, dried fruits, and superfoods also go great with Overnight Oats!
NACHGEKOCHT? Teile deine Fotos mit mir (@projekt_gesund_leben) und meiner Community auf Instagram und nutze meine Hashtags #projektgesundleben und #projektzuckerfrei!
By the way, Overnight Oats are Clean Eating-compliant and come with all kinds of health benefits: the fiber and complex carbohydrates in whole-grain oatmeal keep you feeling full, ward off cravings, and help improve digestion. Fruit provides vitamins, while nuts are rich in unsaturated fatty acids! Overnight Oats can be eaten at home or packed up and taken to work, school, wherever. Enjoy!
Chocolate Raspberry Overnight Oats from my book Clean Eating – Cooking with Superfoods.*
More Overnight Oats recipes:
- Overnight Oats: Drei Frühlings-Rezepte
- Overnight Oats: Vier sommerliche Rezepte
- Overnight Oats: Fünf herbstliche Rezepte
- Overnight Oats: Fünf winterliche Rezepte
- Overnight Oats Mango-Lassi
- Overnight Oats Schoko-Kirsch
- Overnight Oats Erdbeere-Limette
What’s your favorite thing about Overnight Oats?
Ich bin Hannah Frey, Gesundheitswissenschaftlerin, Bloggerin und Kochbuch- und Ernährungsratgeber-Autorin. Ich helfe dir dabei, dich auch im stressigen Alltag mit wenig Aufwand gesund zu ernähren. Ich möchte dich zu einem gesunden Leben motivieren und inspirieren. Deshalb findest du hier jede Menge schnell zubereitete, einfache und alltagstaugliche Rezepte aus natürlichen Zutaten und ohne raffinierten Zucker – aber mit 100 % Geschmack!