Want an easy, healthy breakfast option? Try Overnight Oats.
- Kat Zoppo
- Sep 2, 2024
- 4 min read
Updated: Sep 13, 2024
Kat's Version of Gluten-Free Overnight Oats
Overnight oats are one of my favorite breakfast dishes and one that is ALWAYS requested by my two-year-old daughter. I make this dish gluten-free, but you can adjust it to your dietary needs.
"Momma, more oats pueeze!" – Kat's daughter
Since I was diagnosed with celiac disease, finding gluten-free options, particularly dishes that are traditionally made with wheat containing products, has been a challenge for me. My husband found a recipe online for gluten-free overnight oats which intrigued us and decided to tweak it slightly. We absolutely loved it. We've probably made this dish over 20+ times and have adjusted it over time, but this is the best version we came up with. My husband, daughter, and I love the vanilla and cinnamon combination (who doesn't?) and that's what this version accentuates.
Kat's Version of Overnight Oats
Section 1: Ingredients
1 cup of milk of your choice* (I use Organic Valley 2% milk for the little one)
1 cup of oats of your choice* (I use Bob's Red Mill Gluten Free Steel Cut Oats)
2 -3 teaspoons of chia seeds (I use Wegmans Organic Ready to Eat Chia Seeds)
3-4 tablespoons of yogurt of your choice* (I use Chobani's- Less Sugar Yogurt Madagascar Vanilla & Cinnamon)
1-2 teaspoon pure vanilla extract (I use McCormick Pure Vanilla Extract)
1-2 teaspoon of cinnamon (I use Simple Truth Organic Saigon Cinnamon)
2 teaspoons of pure honey* (I use Gunter's Honey, Pure Clover)
1 pinch of salt
Large container or bowl of your choice
*Substitutions listed in Section 2
Section 2: Healthy Alternatives & Nutrition Information
*For Milk: For individuals who are sensitive to dairy, a healthier option that you can try is organic, no-sugar added almond milk, cashew milk, oat milk or soy milk. For dairy drinkers- A healthier dairy option compared to whole or 2% milk, would be organic skim-milk. Milk is a great source of vitamins and minerals. While milk has its health benefits, there are some downsides. To learn more about milk health benefits and side effects, check out the links below:
Healthline: https://www.healthline.com/nutrition/milk
*For Oats: In general, look for organic, unsweetened/ no sugar added oat options. For gluten-free options, you can try organic, unsweetened amaranth or millet oats. Oats have antioxidant properties that can help reduce the harmful effects of chronic inflammation from health conditions like diabetes and cardiovascular disease.
For more information about oat benefits and oat alternative's- check out the links below:
Harvard Health: https://nutritionsource.hsph.harvard.edu/food-features/oats/
Chia Seeds contain a lot of nutritious properties. They are high in protein and dietary fiber and antioxidants. They also have several nutrients that are important for bone health. More information about the health benefits of chia seeds is listed below:
*For Greek Yogurt: Look for options that are organic, low or no fat, and low or no added sugar. There are lactose-free and non-dairy Greek yogurts available for those who are lactose intolerant or are sensitive to dairy. Yogurt contains probiotics that are important for a healthy gut and helps improve your immune system. It also helps keeps your bones strong and healthy. For more information on yogurt benefits, check out the links below:
Cleveland Clinic: https://health.clevelandclinic.org/is-yogurt-good-for-you
Harvard Health: https://nutritionsource.hsph.harvard.edu/food-features/yogurt/
Vanilla Extract is an antioxidant that has anti-inflammatory properties. Vanilla can have a relaxing effect, especially for newborns and can be used as a healthy alternative for sugar. To learn more about the health benefits of vanilla- check out the links below:
Cinnamon is a strong antioxidant that has anti-inflammatory properties. Studies have shown that cinnamon may play a role in reducing blood pressure, lowering total cholesterol levels and lowering blood sugar levels. More information about the health benefits and possible side effects of cinnamon are listed below:
Cleveland Clinic: https://health.clevelandclinic.org/benefits-of-cinnamon
*For Honey: A substitute for honey is maple syrup or agave nectar. However, honey is rich in antioxidants, helps promote wound healing, and supports heart health. Studies have shown that honey can regulate blood sugar levels better than regular sugar. Also, worth noting, never give honey to children under 1 year of age due to the risk of botulism. Check out the links below for more information on honey benefits:
MedicineNet: https://www.medicinenet.com/11_health_benefits_eating_spoonful_honey_everyday/article.htm
Section 3: Directions for Overnight Oats
Add all ingredients into a large container or bowl. Start with adding the milk first, then going down the ingredient list- ending with a pinch of salt.
Once all ingredients have been added in the large container or bowl, place the large container or bowl in the fridge and leave overnight. It's recommended to have the overnight oats sit for at least 4 hours before consuming. An ideal time is 7-8 hours for the oats to sit.
Next, when you are ready to have the oats- I add some fruits to oats. I like doing a berry medley, such as strawberries, blueberries and raspberries.
Lastly, Enjoy!
Make this recipe and share your thoughts in the comments below. I am eager to hear what you think of the recipe or different versions you've done or come up with!
Bon Appetit!
Disclaimer: The health information provided is for general informational and for educational purposes only and is not a substitute for professional advice. The content featured is not an alternative to medical care. As always, discuss with a physician or other qualified healthcare provider any questions about health or medical conditions and before starting any major lifestyle changes.
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