Overnight Oats Meal

Overnight oats are a game-changer when it comes to quick, healthy meals. Not only are they incredibly easy to prepare, but they also provide a nutritious, energy-packed start to your day. One of my favorite variations of overnight oats includes a mix of Seeds(chia seeds, Flex seeds, Watermelon seeds,pumpkin seeds, and sunflower seeds )– all combined with oats and milk for a creamy, satisfying meal. This version is packed with fiber, healthy fats, and protein, making it a perfect option for breakfast or lunch!


Total Time Duration

Preparation Time  10-15 minutes
Refrigeration Time  5-6 hours
 Serving 1 Serving

 

Seed-Packed Overnight Oats: A Nutrient-Dense Breakfast or Lunch Recipe

Ingredients:













 

PREPARATION:

Combine the Dry Ingredients

In a jar, container, or mixing bowl, combine the rolled oats, Seeds (chia seeds, watermelon seeds, flex seeds, pumpkin seeds and sunflower seeds). Stir well to mix everything evenly.

Add Wet Ingredients

Add the milk. Stir thoroughly to combine all the ingredients.

Sweeten and Flavor

For sweetness, add honey , and mix in the cinnamon and vanilla extract for extra flavor. You can also add Coco powder for extra sweetness.

Refrigerate Overnight

Cover your jar or bowl and refrigerate overnight or for at least 4-6 hours to allow the oats and seeds to soften and absorb the liquid.

Add Toppings and Serve

The next morning (or after the required chilling time), stir the oats and top with your choice of fresh fruit , dry fruits, or berries for added sweetness and color.

Nutrition Information

 Calories Approx. 470-500 kcal
Protein Approx. 17-18 g
Fiber Approx. 20-22 g
Healthy Fats Approx. 20-22 g
Carbohydrates Approx. 70-75 g

 

 Health Benefits of Key Ingredients:

  • Oats: Helps reduce cholesterol and stabilize blood sugar.
  • Chia Seeds: Rich in omega-3s and supports digestion.
  • Pumpkin Seeds: Great for immune support with magnesium and zinc.
  • Sunflower Seeds: High in vitamin E, supporting skin health.

    For more details please check out Seeds and its Nutritional Values.

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Frequently Asked Questions

What kind of oats should I use?

Rolled oats are the best option for overnight oats because they absorb liquid well and maintain a creamy texture. Instant oats may become too mushy, while steel-cut oats may be too tough unless soaked for a longer period.

Can I use dairy-free milk for overnight oats?

Yes, you can substitute regular milk with any dairy-free alternative like almond milk, oat milk, or coconut milk. The oats will soak up the liquid just as well and provide a similar creamy consistency.

Can I make overnight oats ahead of time?

Yes, overnight oats are perfect for meal prep! You can make multiple jars ahead of time (up to 3-5 days) and store them in the fridge. They’re convenient for busy mornings when you need a quick and nutritious breakfast.

Can I eat overnight oats warm?

While overnight oats are typically eaten cold, you can heat them up if you prefer a warm breakfast. Just transfer the oats to a microwave-safe container and warm for 30-60 seconds.

Can I add protein powder to my overnight oats?

Yes! You can boost the protein content by adding protein powder. Stir it into the liquid before refrigerating, or mix it in the morning before eating.