Steel cut overnight oats are the perfect healthy breakfast – just six ingredients with a great balance of carbs, healthy fats and protein. Easy to prep ahead of time and place in the refrigerator overnight for the next morning. Enjoy hot or cold!
Who doesn’t love overnight oats?!
I’m always looking for an easy healthy breakfast that doesn’t require much thought. Whenever I take time to make overnight oats the day before, I am so thankful come morning!
Sometimes I’ll even end up enjoying them as a mid-morning snack, depending on how my day goes. And I am guessing since a lot of us are working from home right now, this might be you too!
I have lots of different overnight oat recipes here on FMK but this simple recipe for overnight steel cut oats is one of my favorites.
Most people use traditional rolled oats or quick oats, but I love switching it up to use steel cut oats.
I really love the texture when using steel cut oats – they stay a little chewy, which I personally enjoy.
Steel Cut vs Rolled Oats
The difference between the oat varieties depends on how they’ve been processed.
- Steel cut oats have been cut using a steel blade. They’re also referred to as “Irish oats.”
- Rolled oats have been pressed and steamed.
- Quick oats are made from rolled oats, also called instant oats.
All three oats will also cook up differently and your tastebuds may prefer one oat variety over another.
Steel Cut Oats Benefit
You may be wondering if steel cut oats are “healthier” than other oats…
Not necessarily. But they are less processed and contain more fiber than rolled or quick.
Ingredients for overnight oats with steel cut oats
- steel cut oats – the texture of steel cut oats is slightly chewy compared to regular or quick oats. They take a bit longer in the refrigerator but they’re so worth it!
- chia seeds – Adds a good dose of healthy fats but also helps thicken the oats mixture.
- Greek or skyr yogurt – My favorite way to make oats is with yogurt. It keeps the consistency creamy and adds a fair amount of protein. You can use a thick plant based yogurt (Siggi’s makes a good one) or Greek, or traditional Skyr.
- milk of choice – I typically go for an unsweetened non-dairy milk (i.e. almond milk, soy milk, hemp milk, etc.) but feel free to use whatever you have on hand.
- maple syrup – Adding additional sugar here is definitely optional, but I found the oats tastes best with just a hint of sweetness. If you’re using a flavored yogurt, you probably don’t need it. Or, you could always taste test the oats the next morning and add in a hint of maple syrup or honey as needed.
- vanilla extract – adds more flavor!
- granola for extra crunch
- hemp hearts
- peanut butter or cashew or almond butter
- banana slices
- fresh berries
Meal Prep for a Healthy Breakfast
Overnight steel cut oats can be thrown together in 5 minutes and then placed in the fridge overnight.
After about eight hours in the fridge, the steel cut oats will absorb the liquid and the oats will become softer.
Ways to Enjoy Overnight Oats
Cold from the fridge
After the oats have been refrigerated overnight, they’re ready to enjoy! You can eat them straight from the jar or transfer into a bowl and serve with your favorite mix-ins.
If you prefer, you can also warm up the oats! I assume most people enjoy overnights cold, but if you’re more of a traditional oatmeal eater, these can easily be warmed up too! Whether you use the microwave or the stovetop, you must might need to add a little extra milk.
With Extra Toppings
I’m all about the texture when it comes to oatmeal. My favorite go-to toppings consist of:
However you want to enjoy them, overnight oats are a great balanced breakfast packed with whole grains, fiber, protein and healthy fats.
Let me know if you make this recipe by leaving a comment and rating below! It helps others learn more about the recipe too! Xx Ashley
- 1 cup steel cut oats
- 1 ½ tablespoons chia seeds
- 1 ¾ cups milk of choice
- 1 TBSP maple syrup
- ½ tsp vanilla extract
- 1/8 tsp salt
Add all ingredients to large bowl and stir to combine.
Cover and refrigerate at least 8 hours.
The next morning, stir before enjoying and add favorite toppings.
To enjoy warm, place desired amount in small saucepan, heating on medium low heat, adding more liquid for preferred consistency.
Covered overnight oats last in fridge about 3-4 days.