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At Yumi, we can’t get enough of overnight oats. We have them for breakfast, as a mid-afternoon snack, or even as a dessert. Overnight oats are so healthy and nutritious, including them in your daily diet is proven to have long-term health benefits. In fact, research shows that consuming overnight oats helps lower your cholesterol and decreases your risk of cardiovascular disease and diabetes. Moreover, raw oats are full of B-vitamins that have long-term effects on your energy levels, as well as vitamins, antioxidants, and minerals that promote good immune system function.
If that’s not enough, eating overnight oats has also been shown to help maintain one’s weight and control cravings. This is most likely because oats are rich in fibre, which helps you feel fuller longer. Plus, the complex carbs in oats stabilize your blood sugar which makes it less likely that you’ll reach for sugary snacks or our favorite comfort food. Whether or not you’re trying to lose weight, adding overnight oats to your diet is an excellent choice toward eating well and improving your health.
1. Great for meal prep.
Once prepared, overnight oats can keep up to 5 days in the fridge. Prepare them Sunday night and have a healthy breakfast ready for the rest of your work-week!
2. Easy to prepare.
Making overnight oats involves mixing a few ingredients and refrigerating them overnight. At Yumi, we made the process even easier: add one packet of oats to your Yumi overnight oats jar, add milk to the fill-line, and refrigerate. No measuring, no mess, just delicious overnight oats every time! It really doesn’t get easier than that.
3. Affordable
The most basic overnight oats recipes only require oats and milk. You can also add toppings of your choice, depending on your tastes, location, and what’s in season. We already added delicious and natural flavours to Yumi Overnight Oats, so all you need is your milk!
Overnight oats are uncooked oats, prepared by soaking oats overnight or for at least 4 hours. This technique for making oatmeal was first introduced around 1900 by a Swiss Physician, Dr. Bircher-Benner, as he believed that a diet rich in fibre and nutrients was an essential part of good health. These days, there are a few different ways of making overnight oats: they are usually made with oats and milk, and may also include yogurt, chia seeds, and nut butter. Customize your overnight oats to fit your needs!
Overnight oats are extremely refreshing. Whereas hot oatmeal can have an unpleasantly gummy texture, overnight oats are soft, yet still maintain a bit. Think a little closer to granola or traditional cereal. When properly seasoned, they can even taste like dessert for breakfast! Yumi oats come in various flavours and contain less than 6g of sugar, so that you can be sure you're getting a healthy, fresh, and delicious taste every time.
Oats are healthiest when they are prepared by soaking them overnight and eaten cold. The reason for this is because the B-vitamins, antioxidants, and resistant starch in oats are heat-sensitive and can be destroyed during the cooking process. Having cold oats will ensure you’re enjoying their full nutritional benefits.
So, can you heat your overnight oats? Like oatmeal, hot overnight oats are full of other vitamins and minerals that are not affected by cooking. So, if you prefer your oats hot, you can heat your overnight oats before consuming them and still have a very healthy breakfast!
Still trying to decide? Check out our article on Overnight Oats and Resistant Starch to see whether cold or hot overnight oats are right for you!
Not surprisingly, we've spent quite some time researching and testing the best oats for overnight oats. There are a few different types of oats you can find in the grocery store, including oat groats, oat bran, rolled oats, steel cut oats, and instant oatmeal. Of these we’ve found that rolled oats are the best oats for overnight oats because they soak up the liquid overnight, leaving you with a creamy but not mushy texture. That’s why all our overnight oats are made with 100% organic rolled oats.
Overnight oats can also be prepared with water, but they won’t taste as sweet or as creamy as when they are prepared with milk. To make up for this, you can add some honey or maple syrup, to taste, as well as some yogurt, nut butter, or chia seeds for a creamier texture.
We typically recommend using unsweetened almond milk or oat milk, as the natural sweetness and flavour of these milks pairs really nicely with overnight oats. However, the milk you use is entirely up to you. Different milks will add different nutritional benefits to your overnight oats, which may be something you want to consider. Of course if you follow a plant-based diet or want your overnight oats to be vegan, you can do so simply by using a plant-based milk. Here’s a basic overview of some types of milks and their benefits:
Using soy milk with your Yumi Oats is a great way to make sure your breakfast is chock full of added minerals and nutrients. It introduces calcium which is important for bone health and density, and boosts the amount of iron, riboflavin, and b-vitamins already present in Yumi Oats. Soy products are also packed with plant-based soy proteins, making it an excellent source of all 9 essential amino acids for vegans. With an ever-growing number of soy milk brands out there, it’s easy to find yourself an affordable and delicious pairing for your overnight oats.
Cow’s milk has been a global staple for hundreds of years, and it’s no surprise why. Cow’s milk is a natural source of calcium for growing bones, and it also has the complete protein package of 9 essential amino acids. Cow’s milk protein, primarily made up of casein, comes in an A1 and A2 type. While there has been some debate as to whether A1 cow’s milk or A2 cow’s milk has more health benefits, the general consensus is that either milk can be a part of a healthy diet and can help prevent heart disease and type 2 diabetes. Fun fact - most of the cow’s milk produced in Canada contain a blend of A1 and A2 beta-casein.
Try cow’s milk with your Yumi overnight oats to give them some added potassium and vitamin D for a nice energy boost in the morning. That being said, whole cow’s milk is undeniably high in fat, and is generally higher in calories than your other milk choices. In addition, those suffering from lactose intolerance will have to find lactose-free milk to add to their overnight oats.
In recent years, oat milk companies like Oatly or Planet Oat have surged in popularity as the interest in plant-based milk alternatives has grown, and there’s a good reason. Oat milk is vegan-friendly, and naturally free of any common allergens like lactose, nuts, and soy. Although not as nutrient-packed as raw Yumi Oats, oat milk gets its health benefits added in as a fortified product. This means that the oat milk you find on the shelf is usually enriched with additional vitamins, calcium, and potassium. Even better? You can easily make your oat milk at home and customize as you like! All you need to do is soak your oats, blend them, and strain. Add your favourite natural sweeteners and control the amount of water to make your perfect homemade oat milk.
Looking for an antioxidant boost? Almond milk can provide an excellent dose of vitamin E to help with clear skin, healthy eyes, and a strong heart. Using the unsweetened variety can also help ensure you’re sticking to a low-sugar, vegan, and keto-friendly option (although you might want to avoid oats for keto) that is usually fortified with calcium and vitamin D for strong bones and energy. All that tied together with an affordable price and a long shelf life is what make almond milk an awesome pairing with Yumi Oats.
In a world where we can freely stray from cows as our only source of milk, nut milks have risen to take their place. Paradoxically, most nut milks (like almond, cashew, or hazelnut milk) are lower in protein content than their dairy counterpart. That being said, the versatility of nut milk allows it to make up for it in other ways. Nut milks are almost universally lower in calories and saturated fat than cow’s milk, and can provide a host of nutritional benefits, including: added calcium, vitamin D, vitamin E, vitamin b12, and omega 3s. They tend to have a longer shelf-life and provide affordable options for vegans and the lactose-intolerant. Nut milks are also much easier to DIY at home than cow’s milk (apartment life anyone?), and can be personalized to your palate!
1. Choose the right ingredients.
We strongly recommend using rolled oats and an unsweetened plant based milk to get the best consistency and avoid having your overnight oats taste “chalky”.
2. The ratio matters.
The ratio of liquids to oats is important to get a good final result. Carefully follow the ratios outlined in our recipes for best results.
3. Mix them well.
Make sure to properly mix your overnight oats both before and after refrigerating them.
4. Add some toppings!
There’s no denying that oats can taste bland (cardboard-y?) on their own. Yumi overnight oats are pre-flavoured, so you just need to add milk. If you’re using plain oats though, make sure you’re adding sweetness and flavour. Adding berries, honey, maple syrup, dried fruits and nuts, nut butter, or yogurt will go a long way turning your oats from blah to YUMi! Also, make sure you add your toppings right before eating. It’s best to add any fruits, seeds or nuts right before eating your overnight oats to maintain a crunchier texture and avoid a mushy texture. However, it’s fine to add your nut butters, spices, and chia seeds before soaking.
Basic Overnight Oats:
1 packet of Yumi Oats or 1/3 cup rolled old fashioned oats*
1/3 cup milk of choice
*If using plain oats, add 2 tsp sweetener of choice (ie. honey or maple syrup) and 1/4 tsp vanilla extract.
Add toppings of your choice, here are some of our favourites!
Blueberry & Chia Seed Overnight Oats
Overnight Oats with Greek Yogurt:
1 packet of Yumi Oats or 1/3 cup rolled old fashioned oats*
1/3 cup milk of choice
¼ cup non-fat Greek yogurt
2 tsp chia seeds
*If using plain oats, add 2 tsp sweetener of choice (ie. honey or maple syrup) and 1/4 tsp vanilla extract.
Add toppings of your choice:
Overnight Oats with Peanut Butter:
1 packet of Yumi Oats or 1/3 cup rolled old fashioned oats*
1/3 cup milk of choice
1 tbsp favourite peanut butter
*If using plain oats, add 2 tsp sweetener of choice honey or maple syrup and 1/4 teaspoon vanilla extract
Add toppings of your choice. Check out our Peanut Butter Overnight Oats Guide or some of our favorite recipes:
