Cooking with Connections: Overnight Oats

Cooking with Connections: Overnight Oats

September 15, 2021

Over Night OatsOats. It is a versatile food utilized in many breakfast foods/drinks from cereal to oatmeal to even milk. Oats are a cereal grain grown for their seed that we can eat, and so can animals. The bulk of oats grown are actually used for livestock feed! Oats can be rolled, crushed, into oatmeal, or ground to make oat flour. The U.S. is actually 9th in the world in oat production, with Russia producing the most, and Canada the second most. They are also gluten-free – if made with certified gluten-free oats. So for those who struggle with celiac disease, gluten intolerance, or gluten sensitivity, oats and oat flour make for a great addition in baking!


What’s the hype behind oats? For one thing, they contribute many health benefits through the diet.  Oats are rich in fiber, phosphorus, thiamine, iron, magnesium, and zinc. The main type of fiber found in oats is the soluble fiber beta-glucan. This fiber helps slow digestion and makes you fuller faster. It also helps transport cholesterol through your digestive tract out of the body, directly lowering cholesterol levels. Oats are also high in antioxidants that lower blood pressure and produce anti-inflammatory effects. They have proven to be very helpful in the diets of those struggling with diabetes and/or heart diseases. Secondly, they are very affordable, especially if purchased in bulk. One serving of the overnight oats recipe listed below is $0.47, making for a delicious, and very affordable breakfast.

Make your overnight oats fun! Add topping such as honey, fresh fruit like bananas and apples, dried fruit like raisins, coconut, maple syrup, or whatever your heart desires! Peanut butter and other nut butters are a wonderful and easy way to add a sweet, salty flavor and increase the energy content as well. Start the day off strong, and prepare your breakfast the night before with this recipe for overnight oats!

Overnight Oats

Serves: 1 large (151 calories) or 2 small (75.5 calories) bowls


  • 1 cup oats (or 1 packet of oatmeal)
  • 1/2 cup milk (cow, almond, soy, etc.)
  • Optional: 1 tbsp honey, agave, vanilla, or maple syrup


  • Add oats and milk to a bowl or mason jar.
  • Mix the ingredients together.
  • If desired, add sweetener before covering.
  • Refrigerate for 4+ hours or overnight.
  • Enjoy cold or warm in the microwave. Add an additional 1/3 cup milk and toppings if desired.

Click this link to watch a how-to recipe video from our intern, Skylar Forrest!

Join us next time for Cooking with Connections!

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