4 Reasons Why Overnight Oats Should Be Part Of Every Dad’s Healthy Diet

November 19, 2020

Learn the health benefits of overnight oats plus a simple recipe on how to make it.

Overnight oats are a great way to prepare oats. It’s easy-to-make and it’s a lot more flavorful than plain cooked oats and meat. Thus, it’s easier to incorporate oats into the daily diet of busy (and stubborn) dads like me who don’t want to eat tasteless food.

How to make overnight oats

4 Reasons Why Overnight Oats Should Be Part Of Every Dad’s Healthy Diet

    Discovering overnight oats

    To be honest, I’ve only heard about overnight oats a couple of years ago. If I get myself to eat oats, it’s usually prepared like a porridge. Meaning, I cook it in water (or just add water if it’s instant oats) and add milk and a piece of fruit, which is usually only a banana. 

    When I finally got to know about overnight oats, I immediately thought it was a creative way to prepare oats. I also like the fact that the suggested way to prepare it is in masonry jars so that you can eat it straight out of the fridge. That’s plus points for the convenience. 

    Health benefits of oats 

    If you are not so fond of eating oats, here are some of the health benefits that may hopefully convince all dads out there to incorporate it into their lifestyle. Coupled with a good exercise routine, making overnight oats part of your healthy lifestyle can do wonders to your dad bod: 

    1. Oats are rich in fiber 

    Oats are high in fiber and may contribute to better digestive health and weight loss. Its high fiber content will leave you feeling full longer, hence aiding you in your weight loss effort. 

    What’s more, it can also help regulate bowel movement especially if you are constipated. That means no irritated and bloated feeling on your tummy. Combining a good fitness regime along with clean eating habits, are weight loss tips one should keep handy.

    2. Oats can contribute to heart health 

    The beta-glucan in oats can help lower bad cholesterol in the blood, which is one of the main culprits of heart disease. 

    Furthermore, oats contain high levels of antioxidants and polyphenols that can help reduce oxidative damage in the cells of the body. One group of antioxidants that are found only in oats is avenanthramides which are efficient in lowering blood pressure. 

    3. Oats are nutrient-rich 

    Oats contain high levels of manganese, phosphorus, magnesium, copper, iron, zinc, folate, and Vitamins B1 and B5. 

    4. Oats can help regulate blood sugar level 

    Oats' ability to lower blood sugar can be attributed again to its beta-glucan content that helps delay the absorption of sugar into the blood. 

    How to make overnight oats 

    Overnight oats are really simple and flexible. It involves no cooking and you can use different ingredients to suit your taste. While the oats themselves are healthy, you can make it even healthier with the other ingredients that you will add to it. 

    To prepare overnight oats, here are some of the basics that you can use. You can adjust the quantity based on the number of people that you are preparing it for. 

    • A cup of rolled oats 
    • A mug of low-fat milk or almond milk if you want a vegan alternative. I like to use vanilla-flavored almond milk just because I find it more flavorful 
    • A spoon of peanut butter 
    • A spoon of chia seeds 
    • Almonds 
    • Cashew nuts 

    For the kitchen equipment, you will need a masonry jar (or any type of container) and a spoon. 

    To make overnight oats, put the rolled oats in the jar, then add the milk and the peanut butter. You can adjust the quantity of the milk to achieve your desired consistency. Stir to mix the ingredients. At this point, you have the base for your overnight oats. 

    You can now add the chia seeds, the almonds, and the cashew nuts. I like to switch the toppings so that I get to enjoy different flavors. You can use fresh slices of fruits, dried fruits and raisins, even trail mix, and dried coconut. 

    Put the lid on the jar and store it in your refrigerator overnight. You can enjoy it as is because it’s already a filling breakfast. You can also eat overnight oats for dessert or snacks. 

    Print and file this recipe

    Rated 5/5 based on 2 customer review(s).
    easy and healthy overnight oats
    Healthy and flavorful overnight oats.

    • A cup of rolled oats
    • A cup of low-fat milk or almond milk
    • A spoon of peanut butter
    • A spoon of chia seeds
    • Almonds and cashew nuts


    1. Put the rolled oats in the jar.
    2. Add milk and peanut butter then mix.
    3. Add chia seeds and nuts.
    4. Chill overnight in the fridge.
    5. Serve during breakfast.


    Overnight oats are one of the most convenient breakfast items to make. You can eat it at home or bring it with you to work or to school. Aside from eating it for breakfast, you can have it as a snack or even dessert. 

    But beyond convenience, the many health benefits of oats should convince dads, moms, and everybody else to make it a part of their wholesome lifestyle.

    Overnight oats recipe

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    1. Thanks for sharing and including vegan options!

    2. Overnight Oats is always a favorite of mine

    3. Overnight oats is always a favorite of mine

    4. Will definitely try this out , I normally make hot oatmeal , this is a good item for a change.

    5. This looks so delicious. We typically eat the yogurt out of the pack but I may have to take the time and make some of this.

    6. Wow! I've never thought of the benefits of having a midnight oats. Thanks for sharing this amazing recipe that can help any individual to staying healthy and fit.

    7. So many great points! I need to get my husband to try this.

    8. I love overnight oats. So easy in the mornings and it’s tasty.

    9. YES! Oats are SO good for you! We eat them daily.

    10. I’ve never tried overnight oats but they look so delicious.

    11. I have tried and enjoyed overnight oats a couple of times but keep forgetting to overnight it :)

    12. overnight oats is a quick breakfast option I always have at home! This is a great take on it while explaining the benefits! :)

    13. Hyun Jang Nim8 May 2022 at 03:18

      wow hindi lang mukang masarap super healthy pa

    14. Naynay ni Lucas8 May 2022 at 03:18

      I love oats too! Lalo na at preggy ako, matakaw ako sa oats. Thanks for sharing this! Will share this blog to others too!

      Best regards,

    15. Wow!! 😍 Masarap to sir for sure. Tha ks for sharing the recipe. I will try this too. Super healthy na plus yummy snack pa.😊

    16. Virgenia Velasco8 May 2022 at 03:19

      Super healthy talaga Ng oats sa ating katawan perfect din to sa mga nag diet.Very simple ng recipe pero ang sasarap ng sangkap easy to prepare lang din.Thanks for sharing this sir😊.

    17. Kristine D. Quipit8 May 2022 at 03:19

      Thankyou po for sharing the recipe. I'll try this po para maiba naman. 😊 People should eat oats dahil sobrang dami nya pong health benefits and perfect po ito sa mga nagda-diet

    18. I love overnight oats! They are so handy and quick to eat if you're in a hurry.

    19. I keep saying I'll start eating more oatmeal, but every time I plan to, the kids ask for pancakes. I'm going to have to be tougher on myself.

    20. Blair Villanueva8 May 2022 at 03:20

      Snacking for oats with fruits and a hint of milk is better than snacking for chips. I even ate this for dinner especially when I feel like I'm still full.

    21. Alyssa Johnson8 May 2022 at 03:20

      How long do they last? Could I make a couple days worth at a time?

    22. I love this! I used to make overnight oats for myself! Makes me want to get back to it.

    23. Yes po, tama kayo dyan. :)