At Clean Beauty Collective we’re big fans of overnight oats, and for so many reasons. We obviously love their flavour and texture, and the fact that they’re a healthy breakfast idea that is perfect for any time of year.

They also offer a range of health benefits due to their rich fibre and protein content, as well containing a number of vitamins and minerals like manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and wellbeing.

Even better, overnight oats can be customised with antioxidant-rich fruit, protein-packed nuts and seeds, or some of your favourite all-natural spreads and jams.

Natural energy boosters and more

Overnight oats are high in protein and fibre-rich carbohydrates, which is the winning combination for long-lasting energy in the morning. They are also low in calories, and their high-fibre helps you stay full for longer if you’re looking to maintain a healthy weight and avoid snacking.

They also contain resistant starch that acts as a food source for the good bacteria in your gut. Your gut bacteria ferments the starch into digestive acids, which then suppress appetite and accelerates calorie-burning. In addition, the fermentation and breakdown of the beta-glucan present in oats increases the diversity of the gut microbiome, which in turn improves digestive issues. Magic!

They are also rich in antioxidants and vitamin C, along with a raft of other elements that make them such an essential in a healthy diet.

Last but by no means least, overnight oats keep well in the refrigerator for up to five days. So, prepare your oats on Sunday night, and you’ll have breakfast covered for the whole working week!

Oaty tips and tricks

If you’re wanting to make your own overnight oats, here are a few key ingredients and suggestions for customising them according to your taste…

Oats: Clearly the most obvious one! Overnight oats are typically made with plain old-fashioned oats. Don’t use instant or quick-cooking oats, because those will turn to mush and ruin the ‘texture’ part of the whole experience.

Chia Seeds: Technically, these are optional, but chia seeds can make the final product more creamy and delicious. Chia seeds also contain healthy omegas and, like oats, lots of fibre.

Nut butter: Almond butter or peanut butter makes oats even more creamy, while adding a delicious savoury, nutty flavour if you’re that way inclined.

Milk of choice: You can use your favourite milk – almond milk, coconut milk, dairy or oat – and although some make them with water, it’s generally a less flavoursome end result. The amount of liquid used is key to the final consistency – less will ensure a thick, creamy result, and more will give you a runnier bowl.

Yoghurt: Definitely optional, but it will add extra creaminess plus extra protein and a probiotic boost.

Fruit: Now that you’ve formed the base of the oats, you can get creative and perhaps add fruit. If you’re using a fruit that stores well for a few days (as in, sliced strawberries, not sliced bananas or apple), you can go ahead and toss the fruit on top of the oat-and-milk mixture. Or, you can wait to top your oats with fruit before serving.

Optional sweetener: Overnight oats are generally sweet enough, but add a drizzle of maple syrup or agave if that makes your oats more enticing!

For basic Overnight Oats that you can then get creative with, try the following for a single serving:

½ cup rolled oats

½ cup milk (dairy or dairy-free)

¼ cup  yogurt (dairy or dairy-free)

1 tablespoon chia seeds

1 tablespoon maple syrup

Top with your favourites; like nuts, fruit and a drizzle of maple syrup or nut butter.