Overnight oats in a jar – a quick and healthy breakfast
There’s often catastrophically little time for breakfast: mornings pass by in a rush, and the very thought of preparing complicated dishes can make you want to skip food altogether. But skipping breakfast is not the best idea, especially if you want to set yourself up with energy for a productive day. In such cases, overnight oats in a jar are the perfect solution — a tasty, nutritious, and convenient breakfast to prepare.
This trend, which has become popular all over the world, combines simplicity, healthiness, and the opportunity to experiment with ingredients. In this article, we’ll discuss why overnight oats in a jar are an excellent way to start your morning and how to prepare them.
Why are overnight oats in a jar ideal?
- Time-saving: it takes just a few minutes the night before to prepare overnight oats in a jar. In the morning, all you need to do is take the jar from the fridge and enjoy your ready-made meal. This option is perfect for those who are often in a hurry or take breakfast with them on the go or to work.
- Health benefits: oats are a rich source of fiber, which improves digestion, helps you feel full for longer, and maintains stable blood sugar levels. Additionally, the add-ins — fruits, nuts, seeds, or yogurt — enrich your breakfast with vitamins, proteins, and healthy fats.
- Flexibility in choosing ingredients: only you decide what to add to your oats. Want a sweet breakfast? Add honey and fruit. Like a nutty note? Use peanut butter and almonds. If you prefer a more filling breakfast, add a spoonful of Greek yogurt.
- Simplicity of preparation: overnight oats in a jar don’t require cooking: just pour liquid over the flakes and let them soak overnight. That means no standing by the stove.
- Convenient storage: you can prepare several jars of oats at once and keep them in the fridge. This way, your breakfast for a few days ahead is all set.
How to prepare overnight oats in a jar?
Basic recipe
The main ingredient is rolled oats. They don’t require cooking, easily swell overnight, and absorb the flavor of the other ingredients you add. You’ll also need a jar or container with an airtight lid.
A wonderful basic recipe is available in our app. You can add the ready recipe in the SYPB 30 Calorie Counter app using the code: 3250218
Ingredients for one serving:
- 4–5 tbsp rolled oats (not instant)
- 100–150 ml liquid (milk, plant-based milk, or water)
- Sweetener as desired (for example, 1 tsp honey)
- Toppings (fruits, berries, nuts, seeds — any to your taste)
Instructions:
- Pour the rolled oats into a jar.
- Add the liquid and mix well, ensuring all oats are covered with liquid.
- If you want your breakfast sweetened in advance, add honey.
- Close the lid on the jar and let it sit in the fridge overnight.
- In the morning, add your favorite toppings, for example, banana pieces, berries, nuts, or chia seeds.
Overnight oats in a jar: variations
Here are a few ideas to mix up your breakfast:
- Tropical freshness:
- Use coconut milk instead of regular, top with mango and pineapple chunks, and a little shredded coconut.
- Berry explosion:
- Use a mix of blueberries, raspberries, strawberries, and blackberries. Pour plant-based milk (such as almond milk) over the oats and add a pinch of vanilla.
- Orange delight:
- A small amount of grated orange zest will give the oats a tangy flavor. Add nuts and a tablespoon of honey.
- Chocolate indulgence:
- Mix oats with cocoa powder and milk, then add pieces of dark chocolate, banana slices, and nuts. You can treat yourself to a breakfast like this a couple of times a month.
- Apple and cinnamon:
- Chop up some apple, add a pinch of cinnamon, and a bit of raisins. This combo gives your oats a cozy “autumn” aroma.
- Nut boost:
- Add peanut butter or almond butter to your base and garnish with nuts and banana pieces.
- Chia miracle:
- Stir in 1–2 teaspoons of chia seeds to boost the protein and fiber content. They’ll give an extra creamy texture.
Useful tips:
- Choose the right oats: use rolled oats that require a medium cooking time. Instant oats may become too mushy, while whole grain may stay too hard.
- Adjust the consistency: if the oats seem too thick in the morning, add a bit more milk or water until you get your desired texture.
- Experiment: add favorite spices like cinnamon, vanilla, or cardamom to keep the dish from becoming boring.
- Prepare several servings in advance: make up 2–3 jars at once and enjoy light and healthy breakfasts for several days in a row.
Why are overnight oats in a jar healthy?
- Lots of fiber:
Oats are rich in fiber, which slows down digestion and helps you stay full for longer. This prevents overeating. - Healthy add-ins:
Adding berries, fruits, nuts, and seeds turns your oats into a source of vitamins, minerals, antioxidants, and healthy fats. - Morning energy:
Thanks to the right combination of complex carbohydrates, proteins, and fats, this breakfast provides a steady stream of energy and avoids sudden hunger spikes. - Weight control:
Overnight oats in a jar are a low-calorie yet filling breakfast ideal for those who monitor their weight, thanks to the slow absorption of carbs and long-lasting satiety.
Overnight oats in a jar are not just a quick breakfast but also a convenient way to take care of your health even with the busiest schedule. They’re suitable for everyone: from those with a sweet tooth to lovers of strict nutrition control. Start experimenting with add-ins, create unique flavors, and turn your morning meals into a pleasure. Your stomach (and your schedule) will thank you!
Also read in the SYPB 30 blog
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