3 Overnight Oats Recipes: Rich in Calcium, Iron, or Omega-3s

I've always wished someone would come up with a good Hebrew name for overnight oats. The closest translation is basically “oats overnight.” Not exactly poetry, right?

Whatever you call them, I love eating my morning oats uncooked, after they've spent the night hanging out in the fridge.

By morning, they're wonderfully creamy, just thick enough, and filling enough to keep me going until lunch. Unless you're a snacker like me. Then let's call it the 10 a.m. snack break.

Why don't I cook my oats? Pure laziness. A few minutes before bed, I stir together oats and soy milk. When I wake up, breakfast is ready.

That's it.

No stove. No microwave. No dirty pot.

It doesn't get much easier than that.

I put these recipes together to give a little extra attention to nutrients I felt I'd been neglecting lately: calcium, iron, and omega-3s.

The base stays the same: oats and plant-based milk.

The add-ins give each bowl its nutritional boost.

Not long ago, I wrote a post about oats and why I eat them every morning. I covered their health benefits and what makes them so good for us.

Curious? Read the full post here.

This isn't sponsored, but I have to give a shout-out to the excellent peanut and almond butters from Rusty's (an Israeli nut butter brand). You can browse their products on their website.

A Few Notes About the Recipes

Just to clear things up: rolled oats, whether thin or thick, don't need to be cooked before soaking. They've already undergone some processing during manufacturing.

Prefer your oatmeal warm? Heat the ingredients in a saucepan or a microwave-safe bowl. The nutritional values stay the same.

You can also use water instead of plant-based milk, but it won't taste nearly as good.

Aside from the raspberries, the add-ins I've listed are only necessary if you're looking for that extra omega-3, calcium, or iron boost. Leaving them out won't affect the thickness of the oats.

Nutrition Facts:

A 288 g (10.2 oz) serving of calcium-rich overnight oats contains:

• 410 calories
• 15 g protein
• 63 g carbohydrates
• 13 g fat
• 222 mg calcium

A 210 g (7.4 oz) serving of iron-rich overnight oats contains:

• 414 calories
• 10 g protein
• 63 g carbohydrates
• 16 g fat
• 3 mg iron

A 250 g (8.8 oz) serving of omega-3-rich overnight oats contains:

• • 423 calories
  • 16 g protein
  • 40 g carbohydrates
  • 25 g fat
  • Omega-3s – 3 g

Omega-3-Rich Overnight Oats

Prep Time 1 hour

Yield 1 serving

Ingredients

• 3 tablespoons rolled oats 35 g (1.2 oz)
• 2 tablespoons chia seeds 12 g (0.4 oz)
• 1/4 cup fresh or frozen raspberries 50 g (1.8 oz)
• 1/2 cup soy milk 120 ml (1/2 cup)
• 5 walnuts 25 g (0.9 oz)

Instructions

1. Place the raspberries in a deep bowl or jar.

2. Add the oats and chia seeds, then pour the soy milk over the top.

3. Stir well and refrigerate overnight, or for at least 1 hour, until the oats and chia seeds thicken into a creamy oatmeal consistency.

4. Just before eating, add the walnuts and dig in.