Description
These nutrient-boosted overnight oats use a traditional soaking method combined with safe refrigeration for a gut-friendly, nourishing breakfast—perfect for meal prep and customizable to your diet.
Ingredients
Scale
- 1 cup organic rolled oats (gluten-free preferred)
- 1 cup filtered water or milk of choice (almond, coconut, dairy)
- 2 tablespoons liquid whey (or 1.5 tsp apple cider vinegar/lemon juice)
- ½ teaspoon sea salt
- ½ banana, sliced
- ¼ cup crushed pecans or walnuts
- 2 tablespoons grass-fed butter, coconut oil, or cream
- ½ teaspoon ground cinnamon
- Optional: 1 tsp maple syrup or raw honey (omit for low-sugar option)
Instructions
- In a glass bowl or jar, combine oats, filtered water (or milk), and liquid whey or acid. Stir gently.
- Add sea salt. Cover loosely with a lid or cloth.
- Leave to soak at room temperature for 12–24 hours (only if you plan to cook them afterward).
- If eating raw, place the jar in the refrigerator immediately and soak for at least 8 hours overnight.
- Optional step: Rinse soaked oats if you prefer a lighter flavor.
- Transfer soaked oats to a pot with ½ cup water. Bring to a boil, then simmer covered for 5–10 minutes.
- Portion into bowls or jars. Add banana slices, crushed pecans, butter or coconut cream, and cinnamon.
- Sweeten if desired. Serve immediately or store refrigerated for up to 5 days.
Notes
For dairy-free: Use almond milk and lemon juice or apple cider vinegar instead of whey. For added protein: Mix in protein powder before refrigerating. Always refrigerate immediately unless following the traditional soak + cook method.
- Prep Time: 5 minutes
- Cook Time: Optional (5–10 minutes if desired)
- Category: Breakfast
- Method: No-Cook / Simmered
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 340
- Sugar: 8g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 10mg