Cinnamon Overnight Oats With Plum Jam

What are overnight oats?

Overnight oats are basically a no-cook version of porridge. They are not only delicious but also incredibly time-saving compared to making oatmeal. All you need to do is add the ingredients to a jar and let it sit in the fridge overnight. The plant-based milk will be absorbed by the oats to create a thick and gooey breakfast. Overnight oats can be sweetened with maple syrup, creamed with yogurt and mixed with spices, such as cinnamon.

This recipe calls for gluten-free rolled oats (old-fashioned) and is made with plant-based milk and yogurt. To make it nut-free, make sure your toppings, including your granola, is free from nuts.

You can find the answer to all your questions related to overnight oats, as well as an overnight oat base recipe in this guide. It includes helpful tips, such as the type of oats to use, the best oat to milk ratio, practical jars to use, and so much more.

Oat to milk ratio

The recommended oat to milk ratio is 1 volume old-fashioned rolled oats + 1 volume milk + ⅛ volume chia seeds.

This exact ratio uses old-fashioned rolled oats. If you're not able to find a gluten-free certified version of rolled oats, you might have to adapt the ratio. Use a little less milk if you have relatively thin gluten-free oats (similar to quick-cooking oats) to prevent them from getting mushy. Feel free to test different ratios to find out what you like and what works best with the oats you have.

Benefits of overnight oats

1. Overnight oats contain a decent amount of protein. Rolled oats contain about 11 grams of protein per 100 grams. One serving of overnight oats made with ½ cup rolled oats thereby contains 5 grams of protein. Adding yogurt to your overnight oats also increases the protein content (10g protein/100g in Greek yogurt and 3.5g protein/100g in soy yogurt).
2. Oats are rich in soluble fiber, especially beta-glucans. Research suggests that this specific type of fiber reduces blood cholesterol level (high cholesterol is a risk factor in the development of coronary heart disease). Furthermore, the consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal (source: EU Register of nutrition and health claims)
3. Both fiber and protein help keep you satiated for longer and reduce cravings between meals.
4. The oats in overnight oats have been soaked in liquid making them easier to digest. Mechanisms involded during soaking are starch break-down and reductions of anti-nutrient compounds such as phytic acid.

Elo's tips

• Chose the right oats! It's very important to find gluten-free rolled oats. If your grocery store doesn't provide different options make sure the to chose oats are not too thick (not lik steel-cut oats) and not too thin.
• Use a glass jar. Glass jars such as Mason jars, Weck jars or empty nut butter jars are the most practical way to prepare overnight oats. You can close them with a lid and even take them on-the-go if necessary. We find 16 oz jars ideal for 1 serving of overnight oats.
• Storage tips. You can sotre overnight oats in an air-tight container in the fridge for up to 5 days. Note that this may vary depending on the type and brand of gluten-free oats you use. The long storage time is great if you like meal-prepping your breakfasts. We like to meal prep our overnight oats for 2 days in a row.
• Add the yogurt and the toppings shortly before eating. I find that these cinnamon overnight oats have the best consistency when the yogurt, plum jam and fruits are added right before serving.
• Reheat your overnight oats. During fall and winter, you might like to start the day with a warm breakfast. You can reheat the overnight oats in the microwave (1-1:30 minutes) or on the stove before you add in the yogurt and the toppings.

You can find many more tips in this helpful post on overnight oats.

Step-by-step pictures

Add the ingredients to a jar. To make cinnamon overnight oats, add the gluten-free rolled oats, chia seeds and cinnamon to a jar (left picture). Add in the milk. Stir to combine.

Ingredients check: before you add any sweetener, check the sugar content of the plant-based milk you use. If it's already sweetened, you might not need additional sweeteners. Note that the plum jam will also sweeten the overnight oats.

Place in the fridge to set. Make sure to close the jar or container you use with a lid or with film. Let it sit overnight or at least 4 hours (right picture).

Add yogurt. Once the oats were soaked overnight, add a few tablespoons of plant-based yogurt. Give it a good mix.

Yummy tip: you can use vanilla-flavored yogurt if you'd like.

Add toppings. You can add plum jam or cook down some plums and blend them until you obtain a smooth puree. Top with granola, fresh or frozen fruit or any other toppings of your choice.

Frequently asked questions