As a nutritionist, I always seek ways to pack my overnight oats with more vitamins, minerals, and healthy goodness. I love to experiment with different recipes and vary my diet. But there are some ingredients that I return to again and again… three, to be precise.
In this article, I’ll share my go-to add-ins for overnight oats that pack a nutritional punch.
Hi, I’m Caroline and I’m a qualified associate nutritionist. I’m always looking for ways to make healthy eating easier and delicious too.
Like many of you, I have a busy life and don’t have much time to spend in the kitchen. It’s one of the reasons I love overnight oats so much – they’re quick and easy while being super healthy too. So here are my favorite overnight oats add-ins that pack my breakfast with even more nutrients.
#1 – Protein Powder
Anyone who knows me won’t be shocked that I add protein powder to my overnight oats every morning. I wrote my master’s thesis on protein supplements after all. So it’s fair to say I’m a big geek when it comes to this particular nutrient.
Protein is one of the three macronutrients that the body needs to function, along with carbohydrates and fats. As someone who doesn’t eat a lot of meat or dairy products, I have to make extra effort to ensure I get enough protein in my diet.
Why?
Well, the first reason I add protein to my overnight oats is to make sure I’m getting a nutritionally complete breakfast. If I didn’t, then my overnight oats would be mostly carbs. Adding extra protein makes it a bit more balanced.
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The second reason is that it’s filling. Protein is the most satiating of all the macronutrients so it helps keep you fuller for longer. It doesn’t give you the glucose spikes and dips that sugary carbs do. So there’s no feeling hungry 30 minutes after eating with protein.
This makes my breakfast more satisfying and also means I don’t snack throughout the morning. I’m not tempted by a biscuit break at 11am if I’ve had a thoroughly filling breakfast.
The third reason is that having protein-rich overnight oats helps build lean muscle mass. Muscle is incredibly important for our health and we need protein to maintain it.
Protein contains amino acids that form the building blocks of muscle. The body just can’t build, maintain, or repair muscle without it.
All those reps at the gym would be for nothing if I didn’t eat enough protein. So I like to add a scoop of protein powder to my overnight oats every morning to make sure I’m covered on this front. One spoonful will usually contain 20g-30 g of protein depending on the brand of powder that you choose to buy. I like Free Soul, Nuzest, and PhD Diet Plant protein powders.
Get inspired with these protein-packed oats recipes.
Bonus tip – look for a protein powder that includes other nutrients too, like vitamins, minerals, or collagen. If you’re going to spend money on a supplement, you might as well invest in one that gives you the greatest nutritional returns and covers as many bases as possible.
#2 – Ground Flaxseeds
Ground flax seeds are my secret weapon when it comes to healthy overnight oats. Just one spoonful supercharges my breakfast with omega-3 fatty acids and fibre.
Flax seed is a great option for vegetarians and vegans who want to add more omega-3 fatty acids to their diet. One spoonful will add 3g-5g of omega-3s to your breakfast.
Omega-3 is such an important nutrient for your health because it’s involved in a huge range of bodily functions. But it’s not something that the body can produce on its own so it has to come from food. If you aren’t following a plant-based diet, then fish like salmon is another great source (but not really something I wanna eat for breakfast).
Flax seed is also a source of extra fibre. This is another nutrient that most people don’t get enough of in their diet. It’s vital for digestive health which impacts so many other areas of our health through the gut microbiome.
Adding ground or milled flax seeds combines perfectly with creamy overnight oats. Just stir them in before you serve and you’ll get an extra dose of nutrients.
Flax seeds have slightly more texture than a powder but you won’t notice them once they’re mixed in with the oats. Because they’re darker brown they’ll change the colour of your breakfast slightly. Some people say they add slightly subtle nutty flavour to oats but I really don’t notice them at all.
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#3 – Seasonal Fruit
I almost always add fruit to my overnight oats, either as a topping or mixed in. But making the effort to choose seasonal fruits is even better for your health and your wallet.
Getting a variety of fruit and veg in your diet helps you consume a wide range of vitamins and minerals. Different fruits contain different nutrients so by mixing it up you’ll get the broadest possible range. Eating seasonally means you get to enjoy the fruits at their nutritional peak when they’re packed with maximum nutrients and flavour.
It’s easy to fall into the habit of eating the same breakfast over and over again. The daily lure of cinnamon and banana oats is real!
But mixing it up with strawberries, raspberries, nectarines, or peaches in summer will add variety to your breakfast. In the autumn, try blackberries, apples, and pears for a different spin on your oats. It helps to avoid falling into a boring breakfast rut.
Eating this way is also better for your wallet as seasonal fruits tend to be cheaper. Farmers and supermarkets have a glut of produce to shift which brings the prices down. So if you’re looking for ways to eat healthily on a budget, then mixing seasonal fruits into your breakfast rotation is an easy win.
Get inspired with these autumnal apple oats recipes or summer berry oat bowl.
Healthy Overnight Oats Add-Ins From A Nutritionist
So, there you have my go-to overnight oats add-ins that pack a healthy punch. Keeping protein powder and flaxseed in your kitchen cupboard will ensure you’ve always got these healthy ingredients on hand for your breakfast bowl. As dried goods they last a long time so you don’t need to worry about them going bad. Adding seasonal fruits into your recipe repertoire will help you get more vitamins and minerals into your diet. They also count as one or two of your five a day!
Next up – if you’re looking for more topping and add-in ideas, check out this comprehensive list of 50 overnight oats ingredients.
