Overnight Oats - What’s all the Fuss About?

I don’t know about you, but “Overnight Oats” feel like they are trending and have been for the last 4 or 5 years! Everyone knows oats are healthy and should form part of your diet, but what’s so special about Overnight Oats? What makes them any better than their cooked counterpart? If you are simply bored of making regular oats and are on the lookout for a simple pre-prepare breakfast that's both delicious and nutritious, overnight oats may be the answer. Trust me, I know. After all, I couldn’t write this without trying it, could I!

According to the Harvard School of Public Health oats are packed with healthy nutrients; fiber, protein, magnesium, potassium, and omega 3 fatty acids among other things. More importantly, oats contain zero added sugar if you pay attention when shopping and read the labels (steer clear of the instant types). They can also be eaten in different ways, which makes them a bit of a “Power Food”, as we say here at Wave. Whether topped with almond butter, banana and honey or fresh fruit, raisins and cinnamon, the world’s your oyster when it comes to getting creative with breakfast. 

Read on to learn more and also how to make simple overnight oats.

What Are Overnight Oats?

Overnight oats are raw oats that have been soaked overnight, “In what?” I hear you cry. Popular choices include soya, oat, almond, hemp or coconut milk, but you can even use a plain yogurt. The oats absorb the liquid overnight, which basically softens them in the same way cooking does, just without the effort! You can use just about any type of oat, although quick cook or rolled oats tend to be preferred as they absorb the liquid faster (If you choose to use steel cut then make sure you give them ample time, think 10 hours, in the fridge). So now you know, here are some reasons why you should try overnight oats, starting today.

  1. Increased Digestibility

When you soak oats overnight, soaking helps the starches break down and reduces the natural phytic acid, the theory being that it may help your body utilize the oats’  nutrients much more efficiently. Consequently oat mixer may be easier to digest compared to oats that have been cooked, especially helpful for people with gluten sensitivities as well as those without. 

  1. Increased Resistant Starch

Resistant starch is found in all foods that contain starch, but it tends to be found at higher levels with cooled starchy foods instead of cooked ones. Resistant starch is a natural carb and helps to improve digestion; it helps weight loss; increases satiety and decreases the insulin spikes that are usually associated with eating hot starchy foods.

  1. Versatile

Overnight oats are quick and easy to make, which makes them extremely versatile. We recommend you experiment and come up with your own recipes, which should help to keep things interesting and make breakfast on the go fun. All you need are your oats of choice (we recommend organic, quick cook rolled oats), your liquid, and a choice of sweetener.

Liquid: Soya, oat, almond, hemp or coconut milk, but you can even use a plain yogurt or regular moo (cow's) milk if you want. 

Sweetener: Anything from honey, stevia, maple syrup, fruit, raisins, berries and more, depending on your preference. 

Topping Off: Chia seeds, flaxseed, coconut flakes, nuts and nut butters, cinnamon, cacao nibs, or even protein powder.

  1. Time and Money Savers

Let’s face it from what you have read overnight oats aren’t super expensive! Moreover, because they are so filling, you may eat less throughout your day. It makes them ideal for those sticking to a budget. Plus, prep time should be less than 5 minutes, easy task before bed. Then when you wake up in the morning, they are ready to go! No cooking, no mess, no fuss, better carbon footprint. 

  1. Tasty and Delicious

Did we mention how tasty they are? It’s like a dessert for breakfast, but without the excess calories and feeling bad for having eaten something that isn’t good for you. And the best part, a basic recipe can be completely customized to suit you. The combos are limitless! And if you don’t want to eat it for breakfast it will save for a meal later in the day or that cheeky healthy dessert, but we can keep that between us.

How to Make Easy Overnight Oats Yourself

So to get you started we have this basic recipe below, but we recommend experimenting with different ingredients and flavours once you have a handle on the process.


  • 1/3 cup - Oats
  • 1 Tablespoon - Almond Butter
  • 1 tsp - Chia Seeds
  • 3/4 cup - Almond Milk
  • 1 scoop - Your favourite Protein Powder
  • 1/2 - Banana Sliced


  1. Find yourself an old Jam Jar, add the Almond Milk and Protein Powder and mix well with a fork. Get the mixture nice and smooth
  2. Add the remaining ingredients to the jar.
  3. Pop the lid on and close tightly.
  4. Shake well.
  5. Pop in the refrigerator overnight and eat for breakfast the next day!

So now you know what all the fuss is about it’s time to get started! Overnight oats are the perfect start to the day and will help you kick start your day in the right way. With just 5 mins of  preparation and a touch of creativity, you’ll be able to serve up a healthy, tasty breakfast every day.

NB. We recommend you consume your oats within 24 hours of preparing them.

Overnight Oats - What’s All The Fuss About?

 Wave Sport and Fitness kindly ask you to like, share and subscribe to our newsletter or follow us on social if you enjoyed this article.