Overnight Oats are a great way to eat breakfast without cooking one. Prep your bowl of goodness the night before and by morning you have a meal that you can tote to work or enjoy leisurely at home. No worries!

Start with a base of rolled oats (i.e., old-fashioned oats) + milk, then toss in some healthy add-ins. Let your imagination go wild — your Overnight Oats are only limited by what you have in your pantry or fridge!

What’s In It…

  • 1/3 cup old-fashioned rolled oats*
  • 1/2 cup unsweetened soy milk (or any other milk of your choice)
  • 1 tablespoon dried organic goji berries
  • 1 tablespoon organic raisins
  • 1 tablespoon unsalted toasted pepitas (the green pumpkin seeds)
  • 1/3 oz or 8-9 raw almonds, cut roughly into slivers (I slice each almond into thirds lengthwise)
  • 1 tablespoon organic golden flaxseed meal
  • 1/4 cup organic blueberries, fresh or frozen

Other suggested add-ins: 

  • Chia seeds instead of ground flaxseed
  • Raw sunflower seeds for toasted pepitas
  • Fresh or frozen strawberries, blackberries and/or raspberries for blueberries
  • Sliced bananas for blueberries
  • Unsweetened dried (tart) cherries for goji berries
  • Chopped dates for the raisins
  • Chopped raw hazelnuts for almonds
  • Chopped walnuts for almonds
  • One tablespoon almond butter for the raw almonds
  • Yogurt instead of milk
  • Ground Vietnamese cinnamon

*A Note to Steel-Cut Cooks…

You can use steel-cut oats (or quick-cooking steel-cut oats), but they are a hardy grain and will have a different texture. After a long overnight soak, your old-fashioned oats become more ‘creamy’ vs. steel-cut oats which become more ‘chewy’. Rolled oats have been steamed and rolled flat. That’s why they cook quickly.

Steel cut oats are minimally processed as they are NOT steamed and rolled. Instead, the groats are just cut into coarse bits with a steel blade and taste more nutty and are more chewy. Since they aren’t as processed as rolled oats, steel-cut oats have double the fiber and take longer to cook. You may have to add an additional 1/3 cup of milk and soak the steel-cut overnight oats for at least 10 hours before eating.

How It’s Made…

1. Combine oats with raisins, goji berries, almonds, and pepitas in a bowl.

2. Add milk and stir thoroughly until all the ingredients are combined.

3. Cover the bowl and refrigerate overnight.

4. The next morning, sprinkle with the flaxseed and add the berries. Stir and enjoy cold, or you can heat them up if desired. No cooking required… really!

Makes 1 serving.

Karen’s Fit Tip: If you use a Mason jar or other storage container with a lid, your Overnight Oats can go with you.


Karen Owoc

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

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