Real enjoyment with overnight oats

Not just in summer!

No doubt, we love them: overnight oats! Or also: the cold version of porridge. And probably the tastiest and simplest food trend that is currently revolutionizing breakfast. The basic recipe for overnight oats is super easy: oat flakes that are prepared cold with milk, for example. You can read everything else you need to know about overnight oats here.

What are overnight oats?

Overnight oats are the cold version of porridge. The name already reveals what overnight oats are: The oat flakes swell in milk or water overnight, giving them an extremely creamy consistency. Don't worry - you don't need a full moon to prepare it, nor do you have to be a star chef - no magic! You can prepare your overnight oatmeal at any time of the day. The oat flakes only need a little time to swell. After about 6 hours of soaking, overnight oats have reached the perfect consistency.

Which oat flakes do I use for overnight oats?

Our oat heroes play an important role in the preparation of overnight oats. Oat flakes can be divided into three different categories: hearty oat flakes, tender oat flakes and melting flakes.

If the whole grain is rolled out into flakes, you get hearty oat flakes. The flakes look a little larger and you can usually find them in muesli. They are ideal for this because they have a very robust bite and don't soften so quickly.

Delicate oat flakes are created when the rolled grain is then cut. If the oat flakes are of good quality, they swell more easily, become creamy when combined with liquid and still have a slightly crunchy bite. Tender oat flakes are therefore the perfect overnight oats. When prepared as overnight oats, they swell to create a loose and smooth consistency. The slight bite is not lost.

In addition to the hearty oat flakes and the tender oat flakes, there are also the melting flakes. The oat grain is not rolled, but ground. Melted flakes can be made into porridge with liquid and are therefore often on the menu of small children.

You can find more information about the different oat flakes we use in our delicious porridge here .

How long do overnight oats last?

Ready-made overnight oats can be stored in the refrigerator for about 3 days. You should always store your prepared overnight oats in a cool place so that no germs can form. If you prepare your overnight oats with milk or yogurt, you can also do the eye-nose-mouth test: Do your overnight oats still look good? Do your overnight oats still smell fresh and don't have a sour smell? If the first two points fit, you can try a small spoonful last. Tastes? Then spoon away!

Many overnight oats recipes contain fresh fruit, such as berries. If you prepare your overnight oats several days in advance, for example as a breakfast idea for meal prepping , then it is better to add the fruit before eating. After all, fruits taste best fresh and your overnight oats last longer.

Overnight oats or porridge?

Whether overnight oats or porridge is a matter of taste. Both variants have their advantages. Porridge, prepared warm, is a popular feel-good food, especially in winter. While we're throwing around English terms here, you might be wondering - what's the difference between oatmeal and porridge?

Like porridge, porridge is made from oat flakes, but these are not ground as finely as classic porridge. The perfect porridge consistency is a mixture of tender and hearty oat flakes, which become a creamy consistency when boiled. The term porridge simply doesn't do justice to this interplay of crunchy and creamy.

Overnight oats are made from the same oat flakes as porridge. They are the cold version of porridge, in which the oat flakes soak in milk or water overnight, giving them a unique, melt-in-the-mouth consistency. Therefore, overnight oats are a welcome refreshment, especially on warm summer days.

Why are overnight oats nutritious?

So far so good – but how digestible are overnight oats actually? Oatmeal is rich in carbohydrates. If you combine them with fruits, nuts and seeds, your body also gets valuable micronutrients such as magnesium and vitamins for breakfast. The swollen whole grain oat flakes also keep you full for a long time. This helps you reduce cravings and can help you lose weight in the long term.

Overnight oats and fitness go together perfectly: If you like to be physically active, the oat flakes give you valuable energy that supports your muscle building. You can also find these advantages with porridge, which cooks in just 3 minutes.

Complex carbohydrates provide you with long-term power

Magnesium has a relieving effect on muscle cramps

Vegetable protein supports you in building muscle

Fiber stimulates digestion and keeps you full for a long time without being heavy in the stomach

Complex carbohydrates provide you with long-term power

Magnesium has a relieving effect on muscle cramps

Vegetable protein supports you in building muscle

Fiber stimulates digestion and keeps you full for a long time without being heavy in the stomach

Why should you soak oatmeal and is soaked oatmeal better for my body?

Oatmeal contains phytic acid. The acid binds minerals such as iron, calcium, magnesium or zinc and cannot be absorbed as easily by our body. If we let our oat flakes swell for a longer period of time before eating, the phytin content decreases and we can absorb the valuable nutrients in the oat flake even better. The soaking time is therefore also crucial as to why overnight oats are so digestible.

Lose weight with overnight oats – are oatmeal fattening?

Overnight oats are a popular breakfast and nutritious snack when losing weight. With a wholesome breakfast, such as overnight oats or porridge, you provide your body with valuable nutrients and feel full for a long time. This has the positive effect that we don't get hungry and we also have less desire for nutrient-poor snacks. This nice side effect is definitely not to be underestimated and can support weight loss .

Are oatmeal in the evening also good for me?

Yes!!! We think that overnight oats are always delicious and go well at any time of day. Oatmeal is suitable for every meal. Thanks to the variety of preparation methods, it never gets boring. For a wholesome, hearty dinner, you can prepare oatmeal in a similar way to a risotto, for example, to make a hearty porridge. Overnight oats also make an ideal snack between meals. Since they are easy to digest, you can eat oatmeal a few hours before bed with a clear conscience.

Is it good to eat oatmeal every day?

Basically, there is nothing wrong with eating oatmeal every day. A balanced diet is important for a conscious lifestyle. So if you like to eat oatmeal every day, it's best to try adding some variety with other foods. With fresh fruit, yoghurt, nuts or seeds you can prepare delicious overnight oats or porridge every day and give your body important nutrients.

"I'm often asked whether I have porridge or oats every day. The answer is: Yes. Why? Nothing else makes me feel so good and so full. And the possible variations are virtually endless. For me, my oats - it doesn't matter Whether warm or soaked overnight - simply my absolute favorite breakfast."

Balanced breakfast with overnight oatmeal

Do you want to start the day fit and full of energy - but you have to go quickly in the morning? With overnight oats you have a complete breakfast with valuable carbohydrates as a basis. A balanced breakfast with oatmeal gives you plenty of energy for a good start to the day. Two important reasons why overnight oats are the perfect breakfast:

Sleep longer in the morning

Your overnight oats give you valuable time in the morning. Pull the blanket over your head again? No problem! All you have to do in the morning is get your overnight breakfast out of the fridge and you can start eating straight away. Ok, good - porridge can also be prepared in 3 minutes - but in the morning every minute counts, so even a balanced breakfast has to be quick.

Your perfect companion for on the go

Breakfast to go is often not that easy. Most of the time the choice is between a homemade cheese bread from home and a pretzel from the bakery on the go. Neither is an optimal source of energy that keeps you full for a long time and provides you with valuable nutrients. You can prepare your overnight oats the evening before in a screw-top jar, such as our overnight oats jar, and the next day you have a delicious breakfast to take with you.

To the overnight oats glass

Oatmeal or bread – which is better breakfast?

For many people, breakfast without bread is unimaginable. One thing is particularly important for a good breakfast: a breakfast without sugar! Unfortunately, this is not the case with many breads or pastries and empty calories and often sugar are hidden in them. When you make homemade porridge or overnight oats, you know exactly what's in it: oat flakes, milk and possibly toppings such as fruit. Therefore, it is better to rely on natural fructose and an extra portion of vitamin C. This will provide your body with important nutrients and keep you feeling full for a long time. This has the positive effect that we don't get hungry and we also feel less like eating unhealthy snacks.

Sugar-free breakfast for children – in no time

It’s not just for us adults that breakfast is called the “most important meal of the day”. Even the little ones quickly struggle with their ability to concentrate and perform. As soon as the kids wake up in the morning, the hustle and bustle begins. Preparing a balanced breakfast without sugar and additives may sound like additional stress at first. How nice that the cold porridge variant is also an ideal breakfast for children . With overnight oats, a breakfast without industrial sugar for children is waiting ready-to-eat in the fridge and can be served in just seconds - yes, that helps.

For the children themselves, in addition to the time factor, taste naturally plays an important role. Topped with a variety of favorite fruits, overnight oats are also a breakfast hit with little ones. Beautifully decorated, they are an absolute hit. Especially when you have a say in what happens next. For many kids, hunger doesn't come until mid-morning. How lucky that children's overnight oats in a resealable jar also look pretty good in their kindergarten backpack or school bag.

By the way, overnight oats are also pretty good for the little ones when it comes time to eat, oh overnight oats baby! Oatmeal is particularly gentle on the stomach and is therefore an optimal and digestible addition to baby food. The smaller, the better tender oat flakes are. And which muesli is best during pregnancy? Well overnight oats, what a question! They help against the annoying nausea of ​​pregnancy and bind excess stomach acid - sounds good, right?

The best overnight oats ideas, preparation and basic recipe

Preparing overnight oats is incredibly easy and quick: Mix tender oat flakes and liquid of your choice and place in the refrigerator overnight. The next morning all you have to do is grab a spoon and off you go!

Basic recipe for overnight oats

Below you will find lots of ideas and overnight oats recipes. Now let's clarify the basics and tell you our basic recipe for the perfect overnight oats:

Ingredients: For the basic overnight oats recipe you only need 2 ingredients: 50g tender oat flakes and 100ml water or milk (from cows, soy, nuts or oats)

Preparation: For the basic recipe, mix tender oat flakes with water, milk or a plant-based drink. The fridge does the rest - simply let the overnight oats cool overnight or for about 6 hours. Enjoy the next morning with delicious toppings. Fresh fruits such as berries, nuts and yoghurt are the perfect overnight oats toppings that guarantee you a good and tasty start to the day.

Mix oat flakes with milk, water or plant-based drink

Place in the fridge overnight (at least 6 hours).

Spoon straight away the next morning - plain or with toppings

Mix oat flakes with milk, water or plant-based drink

Place in the fridge overnight (at least 6 hours).

Spoon straight away the next morning - plain or with toppings

Overnight oats ratio – according to your taste

When preparing overnight oats, the ratio between oat flakes and milk is crucial. For the perfect overnight oats ratio, oat flakes and liquid are weighed in a ratio of 1 to 2: For 100g of oat flakes you need 200g of liquid.

Oatmeal is quite filling. It is not that easy to estimate how many oat flakes are needed per serving. When preparing porridge and overnight oats, an average of 50g of oat flakes is used for one serving. This is based on an average adult. Depending on your hunger, you can easily adjust the amount. So if you prefer to have 70g of porridge for breakfast, you can simply increase the liquid to 140ml to get the perfect consistency.

Which liquid to use with oatmeal?

You can prepare your overnight oats with water, milk or various plant-based drinks. If you prepare it without milk – just water – you can save a few calories. Your overnight oats will be a little creamier with milk and plant-based drinks. The vegan version is particularly tasty, such as overnight oats with oat milk. Oat drinks already have a natural sweetness and give your overnight oats a slightly sweet taste. No refined sugar at all!

Do you like exotic overnight oats recipes? Then you should definitely try overnight oats with coconut milk. This will make your breakfast even more refreshing and give it an exotic vibe! Nut drinks are suitable for a nutty taste. Overnight oats with almond milk have a nutty taste and are usually slightly lower in calories compared to soy milk and oat milk.

It is advisable to take a look at the list of ingredients for all milk variants, as it is not uncommon for them to contain unnecessary additives such as sugar. The lowest calorie option is overnight oats with water. A portion of overnight oats without milk (approx. 50g oat flakes) contains less than 200 calories when prepared with water.

How long do overnight oats have to sit?

Leaving the oatmeal to soak overnight sounds a bit mushy. How long do overnight oats really take? Your overnight oats will achieve the perfect consistency if you let them soak for around 6 hours. This gives the oat flakes enough time to absorb the liquid and swell completely. The question “How long should you soak oatmeal?” is not yet fully answered. After all, the 6 hours are just a guideline. You can let your overnight oats soak for longer with a clear conscience, as overnight oats can be stored in the refrigerator for up to 3 days. And if you need to go faster, your overnight oats will taste good after just half an hour - then with a little more bite.

Summer inspiration: refreshing overnight oats recipes

The summer trend: overnight oats

They are refreshing, cool and really fruity - no wonder that overnight oats are so popular on the breakfast table as a light breakfast, especially in summer. Toppings are absolutely not a must. However, fresh, seasonal fruits are perfect if you want even more variety in your light summer breakfast. Fresh berries, apricots or cherries give your overnight oats an additional natural sweetness and lots of vitamins.

Our summer tip: Overnight oats are also ideal as a picnic at the lake. It's best to mix your overnight oats directly in a screw-top jar and put them in the fridge. Before you go out into the fresh air, you can relax and grab your jar of overnight oats from the fridge, add a handful of berries or nuts and off you go. However, on particularly hot days, you should cool your overnight oats when you're on the go for a longer period of time. You can do this the old school way with ice packs in a cooler bag or simply in a thermos cup.

Just oatmeal? They get boring quickly...

We can help with our fruity varieties. With our delicious mixtures you can mix your perfect 3Bears Overnight Oats.

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