Soaked Oatmeal Basics :: Plus 6 Different Recipes! (2024)

FAQs

How long should you soak oats before eating? ›

Cover and soak for 6 hours or overnight (see notes for shortcuts). This will improve digestibility and also slightly speed cooking time. It also yields fluffier, creamier oats! The following day (or 6 hours later), add a pinch of salt and bring to bubbling boil over high heat.

When soaked overnight, the starch in the oats is naturally broken down, allowing more nutrients to be absorbed by the oats. This causes the oatmeal to swell up and absorb the liquid through every pore, making it a healthy and filling breakfast meal on its own.

Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.

The main method is to soak the oats 12 hours or overnight in water. Using the same ratio of water to oats as you normally would to cook them. Soaking activates an enzyme in the oats called phytase that naturally breaks down phytic acid.

Generally, overnight oats stored in the fridge are good for consumption within five days. It is like breakfast waiting for you! That's why you may rest from preparing breakfast for up to five days. Just prepare one Sunday night and you won't need to spend so much time preparing breakfast the whole week.

A bowl of soaked oats in the morning will support you in feeling full and satisfied. According to research, people who eat porridge for breakfast feel fuller for longer and consume fewer calories at lunch. Soaked oats improve oat digestibility and allow nutrients in the grain to be more easily absorbed by your body.

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases. Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams. You can still build muscles if you're into muscle building.

Overnight oats are, by definition, served cold in the morning. Overnight oats are oats that are soaked in a liquid overnight so that the oats can absorb the liquid - no heating up necessary. The liquid can really be anything. It can be milk, a milk-alternative like almond or soy, or water.

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

High-sugar toppings like chocolate, syrup, and dried fruit

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

What can I add to my oatmeal for more flavor? ›

Instead of using sugar, boil your water with chopped dates, apricots, or diced apple for sweetness before adding the oats. Stir in spices like cinnamon, cardamom, turmeric, nutmeg, or even Ras al Hanout.

Add different spices, such as nutmeg, ginger, allspice, or cloves. Add different sweeteners, such as honey, maple syrup, brown sugar, or coconut sugar. Top your oatmeal with nuts, seeds, dried fruit, or fresh fruit. Add a dollop of yogurt or Greek yogurt to your oatmeal for extra creaminess and protein.

Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.

We shouldn't be soaking our overnight oats in the refrigerator, we should be soaking them with warm water, at room temperature—or even warmer. And would you believe that cooking the oats afterwards actually makes them even MORE nutritious.

Soaking your oats in water and an acidic medium with live probiotics (i.e. sourdough starter, milk kefir, apple cider vinegar) will achieve numbers 1, 2 and 3 above – you'll have probiotic-containing, tangy, easy-to-digest oats.

That soaking process allows the oats to absorb the liquid and soften them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it's ideal if you soak it overnight…hence the name overnight oats!

Exactly How to Make Better Oatmeal

The pre-soak trick is flexible. “The ratio I've personally landed on is a 1:1 ratio of rolled oats to water, soaked in a pot at room temperature for at least 30 minutes or up to 2 hours,” Firkser says.

Soak them (just briefly) and rinse

But soaking oats isn't nearly as time-consuming as soaking beans. Just 15 minutes of soaking will give them all the softening they'll need. Be sure to set a timer for this, though — if you let them soak for longer than that, the texture of your oat milk won't be as enjoyable.