Can you use steel cut oats for overnight oats?

Yes, you can! Overnight steel cut oats require more liquid and a longer soaking time than rolled oats, but they develop a creamy yet chewy texture that many prefer. Just soak them in the fridge for at least 8 hours, ideally overnight.

Is it good to eat steel cut oats at night?

Absolutely. Steel cut oats are high in fiber and low on the glycemic index, meaning they digest slowly and keep you satisfied longer. Eating them at night—especially in a smaller portion—can curb late-night hunger without spiking blood sugar.

Why do you soak steel cut oats overnight?

Soaking softens the oats, making them easier to digest and more flavorful. It also reduces phytic acid, a compound that can block nutrient absorption. Soaking is essential to achieving the creamy texture associated with overnight steel cut oats.

Can I use stainless steel for overnight oats?

Yes, as long as the container is food-grade stainless steel (like 304-grade), it's safe for storing overnight oats. Just make sure it has a tight-fitting lid and isn’t reactive, so your oats maintain their fresh taste and texture.

Overnight Steel Cut Oats – The Best Way to Wake Up to a Healthy Breakfast (4 ingredients)

Description

This hearty and chewy overnight steel cut oats recipe is perfect for meal prep and packed with fiber-rich goodness. Easy to customize, delicious warm or cold, and ideal for savory breakfast lovers.

Ingredients

Scale

1/4 cup steel cut oats
1 cup almond milk (or any plant-based milk)
1 tsp chia seeds (optional)
1–2 tsp maple syrup or honey (optional)
A pinch of salt
1/4 tsp vanilla extract (optional)
Optional toppings: avocado, cherry tomatoes, feta cheese, sautéed mushrooms, spinach, hard-boiled egg, or grated zucchini

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Instructions

In a mason jar or airtight container, combine steel cut oats, milk, chia seeds, sweetener, salt, and vanilla if using.
Stir well to evenly mix all ingredients.
Cover and refrigerate for at least 8 hours or overnight.
In the morning, stir again. Enjoy cold or warm slightly if desired.
Add savory toppings like sautéed vegetables, eggs, or cheese for a delicious twist.

Notes

Use a 1:4 oats-to-liquid ratio for best texture. Prep several jars in advance for a week of nourishing, ready-to-eat breakfasts.

Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Breakfast
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 1 jar
Calories: 290
Sugar: 4g
Sodium: 160mg
Fat: 8g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 6g
Protein: 8g
Cholesterol: 0mg