|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 21g||27%|
|Saturated Fat 3g||17%|
|Total Carbohydrate 68g||25%|
|Dietary Fiber 11g||41%|
|Total Sugars 30g|
|Vitamin C 24mg||121%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Overnight oats are one of our favorite quick, easy, and healthy breakfasts, especially for busy mornings when the time to prepare a nutritious breakfast is lacking.
As the name implies, this breakfast takes "overnight" to come together. The night before, combine certified gluten-free old-fashioned rolled oats with your favorite dairy or non-dairy product, i.e. milk, almond milk, cashew milk, soy milk, Greek yogurt, etc. as well as a hint of natural sweetener such a maple syrup, agave nectar, or honey.
When the oats chill overnight, they soften as they absorb the milk/yogurt and sweetener. The mixture will thicken into a hearty and healthy start to the day by the time you wake up in the morning.
1/2 cup gluten-free rolled oats
1/2 cup milk, plus more to taste
1 tablespoon honey
1/3 cup fruit, or to taste
1 to 2 tablespoons nuts
1 to 2 tablespoons flax seeds
Gather the ingredients.
Combine the gluten-free rolled oats, milk and honey in a small bowl. Cover and chill overnight.
Stir the overnight oat mixture in the morning. Add additional milk if a thinner consistency is desired.
Garnish overnight oats with a choice of toppings, i.e. fruit, berries, seeds, nuts, and/or additional sweetener.
Enjoy right away, or pack garnished breakfast in a to-go container to enjoy later in the morning.
The recipe is a simple blueprint for preparing gluten-free overnight oats, a basic outline of simple building blocks. You add the flair and customize it to make it your own:
- Use non-dairy milk or Greek yogurt instead of milk. Using Greek yogurt will result in a very thick breakfast; if you go the yogurt route, always add a few more tablespoons of Greek yogurt in the morning to make the mixture thinner and creamier.
- Sweeten the oats with agave nectar or another natural sweetener instead of honey.
- Switch from flax seeds to hemp seeds or chia seeds.
- Add sliced strawberries, bananas, raspberries, blueberries... or all four!
- For additional protein and fiber boost, you can mix in a tablespoon of flaxseed, chia seeds, or hemp seeds.
- For a sweeter kick, add additional honey, maple syrup, or agave nectar to taste.
- For more crunch, add your choice of chopped nuts, such as almond, walnuts, or pecans.
Note about gluten-free oats—Oats are often grown in the same fields as non-gluten-free grains, such as wheat, barley, and rye, and harvested, stored, and processed with the same equipment. Because of this cross-contamination issue, consuming "regular" oats when following a gluten-free diet can be risky. When shopping for oats and oatmeal, be sure to check the label to ensure they are certified gluten-free.
It is important to note that a small percentage of those following a gluten-free diet for health reasons react to oats (even if certified gluten-free) because of a protein in oats called avenin. It is recommended to consult with your doctor about introducing oats into your diet if you have gluten-related health issues.
Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels to confirm the product is gluten-free. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.