Some prefer warm or hot foods over cold meals, especially in the winter. I am one of those. On a cold winter morning, I crave a warm bowl of oatmeal with a cup of tea. For that reason, I’ve avoided refrigerated overnight oats through the peak of their trend.
However, recently I was given a sample of a commercially packaged and sold overnight oats and was surprised at how good they were, even on a cold January morning. They were so good I was craving them for a week and finally decided to have more. I set out to make indulgent no added sugar overnight oats that I could share with my clients.
Making vs. Buying Overnight Oats
Instead of buying pre-made overnight oats that usually have added sugar, I prepared to make my own. I reviewed the ingredients on the store-bought overnight oats package. Then, since recipes for homemade overnight oats are ubiquitous on the internet. I learned the measurements for the base recipe of plain overnight oats.
I figured making indulgent no added sugar overnight oats would be pretty easy and affordable to make on my own.
I was right.
In fact, they are so easy to make, over the course of one month I have enjoyed experimenting with different flavors and recipe modifications several nights a week.
While I am a laggard in the overnight oats scene, jumping into the game late has its benefits. There is so much written on overnight oats by now, it's easy to find recipes that sound good to me and to learn from the mistakes of others.
I’ve been able to perfect five flavors of indulgent no added sugar overnight oats in no time by standing on the shoulders of recipe makers that have shared their recipes online. Thank you!
Basic Overnight Oats Recipe and Simple Flavors
The five flavors of indulgent no added sugar overnight oats I’ve perfected and will share with my readers are:
Apple Cinnamon
Chocolate Espresso
Dark Chocolate
Chocolate Peanut Butter
Peanut Butter
All of these have the same base recipe:
1/2 cup almond milk (or your preferred milk)
1/2 cup old fashioned oats
dates to sweeten them naturally
Benefits of Overnight Oats
These indulgent no added sugar overnight oats are an excellent breakfast, lunch, or dessert because they offer:
Timesaving in the kitchen
Satiation for something sweet or salty with no added sugar
Easy breakfast routine
Customization options according to preference
Fiber
Protein
Monounsaturated fats
Can be made allergen-free, gluten-free (if using certified gluten-free oats), and vegan
What Do Overnight Oats Taste Like?
Indulgent no added sugar overnight oats take on a pudding-like texture. They insinuate a forbidden breakfast, but are actually a nutrient-dense way to start the morning that will provide energy without any added sugar. They can also be enjoyed as a lunch, snack, or dessert.
For cinnamon lovers, imagine a cinnamon ice cream that's not as frozen. The Apple Cinnamon recipe has a texture not as creamy as ice cream, but smoother than oatmeal. Although it's cold, the cinnamon provides a warmth that stands out as the "star of the jar." Chia seeds absorb liquid and convert the milk to a pudding, ensuring a consistent texture while the apples give a bit of crunch. The apple pieces can be dehydrated first, or added fresh in the morning.
For people who love coffee, Frappuccinos, or tiramisu, the Chocolate Espresso will be the favorite. If enjoying for breakfast, caffeinated home-brewed coffee or espresso will provide a small jolt in the morning, similar to a small coffee. However, if the Chocolate Espresso oats will be enjoyed for dessert, decaf is recommended. The cocoa powder should be natural, not Dutch-processed, for retention of nutrients and antioxidants.
Dark Chocolate overnight oats are similarly recommended for breakfast or dessert. For dark chocolate lovers, the bitterness of the cocoa comes through. It is important to add at least three to four dates per serving to sweeten the oats enough to be enjoyable. (This is coming from a person who eats 100% cacao daily.)
If the Dark Chocolate is too bitter even with the addition of dates, consider adding peanut butter for Chocolate Peanut Butter Oats. Although the peanut butter is unsweetened, the fat and creaminess from the peanut butter lends to a thicker texture and more satisfying flavor. For those with peanut allergies or prefer not to have the peanut butter flavor overpower the chocolate, try almond butter. Almond butter adds natural sweetness and creaminess without any noticeable flavor change.
Finally, Peanut Butter Overnight Oats are as simple as it gets. Crunchy or smooth unsweetened peanut butter can be used. Dates add sweetness along with fiber and B vitamins. These make a great replacement for peanut butter sandwiches at lunch time!
Lessons Learned: Must Read Tips on Making Overnight Oats
One tip I learned is not to use vanilla extract. Through experimentation it was determined that vanilla extract used in a recipe that isn’t heated will emit an alcohol-like flavor- and not that of a nice glass of wine. The alcohol flavor is intrusive and distracting to the intended flavor of the oats. Despite any desire to enhance your overnight oats with an extract like vanilla, it's not recommended.
On the other hand, experimenting with spices like cinnamon or nutmeg could produce subtle or rich tones of warmth, sweetness, and depth.
Other ways to experiment include adding different fruits and nuts as toppings or mix-ins right before serving. Most fruits will get mushy if they are added in prior to refrigeration, but topping the oats right before eating will maintain their texture while adding vitamins, minerals, and antioxidants to the dish.
Pitted Medjool dates are recommended. These are the most common dates found in grocery stores. Other dates may not provide the same level of sweetness. While you can remove the pits yourself to save money on dates, the time saved on not having to do this may be worth it.
Tools Needed to Make Overnight Oats
To make the overnight oats recipes below, the following tools are needed:
Wet measuring cup
Dry measuring cup
Measuring spoons
Blender or food processor (except Apple Cinnamon)
8oz. or 12 oz. Mason jar with a lid (or bowl or glass storage container that can be covered)
Five Simple Recipes for Indulgent No Added Sugar Overnight Oats
Below are the five recipes for ZEST Nutrition’s Overnight Oats.
Please feel free to leave comments on these recipes or recipes you’ve created and would like to share with the community.
Enjoy!
Apple Cinnamon Overnight Oats
Prep Time: 5 mins. Chill Time 6 hours.
*No blender needed
Yield: 1 serving
Ingredients
½ cup almond milk (or preferred milk)
½ tsp cinnamon
1 tsp chia seeds
½ cup old fashioned or rolled oats
Dried or fresh apple pieces
Directions:
Pour milk into an 8 oz. (or larger) Mason jar.
Add cinnamon and chia seeds and stir with a butter knife.
Add oats and stir again until oats are well combined.
Cover with a lid and refrigerate at least 6 hours.
Mix in fresh apple pieces just before serving. (If using dehydrated apple pieces, these can be added before chilling.)
Chocolate Espresso Overnight Oats Recipe
Brew Time: 10 mins. Prep Time: 5 mins. Chill Time 6 hours.
Yield: 1 serving
Ingredients
¼ cup almond milk (if using espresso, use 3 oz. milk)
¼ cup brewed coffee (or 1 oz. espresso)
1 Tbsp cocoa
2 pitted dates
½ cup old fashioned or rolled oats
Directions:
Blend milk, coffee, cocoa, and dates until well combined.
Pour into 8 oz. (or larger) Mason jar.
Mix in oats, 1/4 cup at a time. Stir using a butter knife, ensuring all oats are submerged.
Refrigerate at least 6 hours.
Optional: Top with berries just before serving.
Dark Chocolate Overnight Oats Recipe with optional Nut Butter
Prep Time: 10 mins. Chill Time 6 hours.
Yield: 1 serving
Ingredients
½ cup almond milk (or preferred milk)
2 Tbsp cocoa
3 pitted dates
Dash of sea salt
½ cup old fashioned or rolled oats
(optional: 2 Tbsp almond or peanut butter)
Directions
Blend milk, cocoa, dates, and salt until well combined.
Pour liquid into an 8 oz. (or larger) Mason jar.
Stir in oats, 1/4 cup at a time, using a butter knife. Ensure all oats are submerged.
Cover and refrigerate at least 6 hours.
Optional almond or peanut butter can be mixed in before or after refrigerating.
Optional: Top with fruit just before serving.
Peanut Butter Overnight Oats Recipe
Prep Time: 5 mins. Chill Time 6 hours.
Yield: 1 serving
Ingredients:
½ cup almond milk (or preferred milk)
2 Tbsp unsweetened peanut butter
2 pitted dates
½ cup old fashioned or rolled oats
Directions:
Blend milk, peanut butter, and dates until well combined.
Pour into an 8 oz. (or larger) Mason jar.
Stir in oats 1/4 cup at a time with a butter knife. Ensure all oats are submerged.
Cover and refrigerate at least 6 hours.
Optional: Top with chopped banana just before serving.
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