Health Benefits of Overnight Oats and How to Make Them


Oats are undoubtedly one of the healthiest foods available. They’re vegan, gluten-free and loaded with essential vitamins, minerals and antioxidants. Oats are extremely versatile and if you’re looking for a healthy and delicious alternative, oats are your saviour.
Oats aren’t just good for your health, they also help with weight loss. They’re easy to make and you can experiment all you want. Spicy, savoury or sweet, whatever way you like, you can never say no to a bowl of healthy oatmeal.

Overnight oats

Overnight oats are the newest hot trend in the diet world. Leaving oats soaked in water overnight helps increase the fibre content. Oats make you feel fuller for longer so you don’t get hungry faster. The creamy pudding-like oats can be mixed with your favourite toppings to create a sweet treat. It will taste no different than a dessert and you won’t feel like you’re on a diet at all! What’s better than a healthy food option that also works as a dessert?

Not only are they great for your health, but they’re also less time-consuming. Early mornings can be hectic while you try to get ready for work and simply cannot make a healthy breakfast. No more missing out on the most important meal of the day because you’ve already prepped your breakfast the night before!

Here’s an easy and yummy recipe for overnight oats:

Overnight oats base


  • Rolled oats (they are healthier than processed instant oats and recommended for overnight soaking)
  • Milk (you can use your favourite plant-based milk instead of dairy milk or you can simply use water.)
  • Honey (for natural sweetness instead of added sugar)

How to make them:

  • Add all the ingredients to your jar and mix them.
  • After giving it a good stir, put the jar in the refrigerator. You should ideally leave them overnight or at least for 3 hours.


Toppings are the one area where you can let your creativity shine and do as you wish. Make the dish your own and use your favourite (healthy) toppings. Some common topic ideas are:

  • Fruit – use local and seasonal fruits for the most benefit. You can use mangoes, strawberries or papayas in summers. Green apples add tartness and freshness to your dish. Bananas go well with overnight oats as well.
  • Mixed muesli and dried fruits – make the dish even better by adding crunchy muesli with raisins and dates.
  • Dry fruits or seeds – add almonds, sunflower seeds, and cacao nibs for an added health bonus and taste.
  • Spreads and jams – make the dish fun by adding healthy homemade jams, chocolate spreads or peanut butter. Don’t add anything high on sugar or it will defeat the purpose.

Overnight oats are full of health benefits and the perfect breakfast for diet conscious people or busy employees. Enjoy this healthy dish with your favourite toppings. You can even meal prep for the week by making the oats in a large batch and refrigerating them.