These Overnight Steel Cut Oats are made with Greek yogurt, almond milk and hemp hearts for a protein-packed meal prep breakfast!
Ingredients and substitutions
- Steel cut oats – you can also use rolled oats but they’ll have a slightly different flavour.
- Almond milk – use another dairy-free milk like oat, cashew or hemp milk.
- Greek yogurt – you can use a dairy-free Greek yogurt or a regular yogurt, but the oats won’t be as thick.
- Hemp hearts – chia seeds, flax seeds and wheat germ are all great substitutes here.
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How to make overnight oats
- Assemble your ingredients.
- Mix everything together in a bowl.
- Prepare your toppings.
- Add everything to mason jars and stick in the fridge overnight!
More topping ideas
By using different toppings, spices and syrups, you can create an endless amount of flavour options when it comes to these steel cut overnight oats. Here are some more flavour ideas:
- Fresh berries
- Sliced banana
- Chunks of pineapple or mango
- Nuts and seeds
- Cinnamon
- Vanilla extract
- Maple syrup or honey
- Shredded coconut
Frequently Asked Questions
Also known as Irish oatmeal, steel cut oats are whole oats that have been cut into two or three pinhead-sized pieces. They have a chewier texture than rolled oats and take longer to cook than rolled oats (which is why they’re a great option for overnight oats – they won’t get as mushy).
Steel cut oats themselves don’t contain gluten, but the way they’re produced might bring gluten into the ingredients. Make sure you’re buying certified gluten-free oats to keep this recipe gluten-free.
Steel cut oats are super healthy. They’re an excellent source of fibre, which can lower cholesterol levels, stabilize blood sugar and improve digestive health. They also help you sustain energy throughout the day since they’re a source of iron and a complex carbohydrate.
Eating raw oats is generally considered safe because of the heating process they go through before making it to the store shelves. Steel cut oats don’t go through the same steaming process to remove pathogens. As a result, if you’re going to eat them raw, you may want to use organic oats. Either way, they’re pretty tasteless in raw form. Some people sprinkle them on top of desserts or sweetened yogurt, but using them in this overnight oats recipe will give them plenty of flavour.
Storing and reheating
You'll want to keep these overnight oats in the fridge and eat within a week of making them. They cannot be left at room temperature or the ingredients will spoil. Unfortunately, they can’t be frozen, but they’re super easy to whip up the night before you want to eat them!
If you don’t want to eat your overnight oats cold, you can heat them up in the microwave for 30 seconds, remove and stir, then heat up for another 30 seconds until they’re warmed all the way through.
Freezing this recipe
Overnight oats are freezer friendly! You can store your overnight oats in mason jars or glass containers for up to 3 months. When you're ready to eat, let them thaw in the fridge overnight then enjoy the next morning.
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More meal prep oatmeal recipes
Meal prep tools for this recipe
- Order some steel cut oats here.
- Order some hemp hearts here.
- These are the mason jars I use.
Overnight Steel Cut Oats {High Protein + Meal Prep}
Equipment
- 4 mason jars
Ingredients
- 2 cups quick cook steel cut oats
- 4 cups almond milk
- 1 cup Greek yogurt
- 1/4 cup hemp hearts
Optional toppings/fillings
- Fresh fruit (Blueberries, strawberries, bananas, mango, etc.)
- Nuts and seeds
- Cinnamon
- Vanilla extract
- Shredded coconut
Instructions
- Mix steel cut oats, almond milk, Greek yogurt and hemp hearts together in a large bowl, mixing well to combine.
- From here, either mix in your fruit or divide mixture among 4 pint-sized mason jars and top with toppings of choice.
- Jars will keep in fridge up to 7 days. Serve and enjoy!
Video
Notes
Nutrition
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Comments & Reviews
Jenn says
I was about to make this when I realized it calls for quick cook steel cut oats and I only have the regular ones… do you think it will still work?
Taylor Stinson says
Hi Jenn – I recommend following this recipe here for regular oats 🙂 https://thegirlonbloor.com/overnight-oats-9-ways-recipes-and-tips/