This recipe is not only an easy meal-prep idea for busy mornings. It’s also a great way to use cookie butter! If you’ve never tried overnight oats, you don’t know what you’re missing. And these cookie butter overnight oats have just enough sweetness that there’s no need to add any more sugar!
The Nutritional Benefits of Overnight Oats
This Cookie Butter Overnight Oats recipe does have a few exceptionally heart healthy ingredients that make this a great breakfast choice.
The health benefit here comes in the form of whole grains. Study after study shows that eating 2-3 servings of whole grains each day in place of refined grains significantly lowers total cholesterol, low-density lipoprotein (LDL) cholesterol, triglycerides, and insulin levels. And that much of the benefits of whole grains is due to their high fiber content.
The benefits of whole grain don’t just stop at heart health however. They also help to prevent digestive health issues, certain types of cancer, and type 2 diabetes.
It’s important to also keep in mind that the quality of your grains matter as well. Meaning you should make it a point to eat more whole grains in their “whole” form without any added ingredients. Some examples include brown rice, barley, oats, corn, and rye.
Flaxseeds are known for their plant-based source of alpha-linolenic acid (ALA). This is also an omega-3 fatty acid.
ALA is associated with aiding and preventing inflammation, promoting brain health, and vascularity.
Consuming 1.1 grams of ALA per day is recommended for women and 1.6 grams per day for men. For reference, 1 tablespoon of ground flaxseed has about 2.2 grams of ALA. One important thing to remember is that you must grind the flaxseeds in order for your body to absorb the nutrients.
Other sources of ALA include chia seeds, walnuts, canola oil, and soybean oil.
Almond butter is a popular alternative to peanut butter. It tends to have a bolder and nuttier flavor when compared to peanut butter.
And it is rich in monounsaturated and polyunsaturated fatty acids. Additionally, it has iron, calcium, fiber, and antioxidant vitamin E.
What can I say about berries, other than they are my #1 favorite fruit of choice? Well, they are also essential to a heart healthy diet.
Berries of all kinds are beneficial. They provide fiber, vitamin C, polyphenols (including anthocyanin), and other micronutrients. They reduce oxidative stress and provide health benefits to healthy individuals as well as those with metabolic disease risk factors.
How To Make Cookie Butter Overnight Oats
This is as simple as it gets with only 5 minutes of prep work. The perfect meal for a single or busy person. And overnight oats can be assembled and eaten in the same bowl, meaning no clean up is needed until you’re done eating.
First, get whatever container or bowl you’re going to be eating it with.
Add all the ingredients to your bowl in the order listed. This is because you want to make sure the milk completely covers the oats in order to make them nice and soft while sitting in the fridge overnight.
You can stir the ingredients in the bowl lightly to incorporate all ingredients together if you like.
Then either cover your bowl with plastic wrap or if using a container with a lid, put the lid on and place it in the refrigerator overnight.
The next morning you should have a healthy and hearty breakfast ready to go!
I’m hungry now. Can I eat it right away?
I’d suggest waiting overnight or at least 4-5 hours so that the old-fashioned oats can soak up the milk and soften. Otherwise you will end up with extremely chewing and hard to eat oats.
Can I warm overnight oats in the microwave?
Yes, you can. I’ve done this before, especially on cold mornings when I don’t want a cold cereal to eat. If you know you are going to be eating it warm, you can always omit the fruit when making it and add them after warming them if preferred. But warming everything together is fine as well.
Heating your berries does destroy some of the beneficial components such as phytochemicals, vitamins, and mineral. However, it can also make other nutrients, such as lycopene, easier for your body to utilize.
Fun Fact: Microwaving is actually a good way to minimize the loss of nutrients!
Can I add some sweetener?
Yes, but in order to limit the amount of added sugars in the recipe, add just enough to taste. You can also try a plant-based sweetener like stevia or monk fruit extract.
I don’t have cookie butter. Can I omit this?
Yes. If you don’t have any cookie butter or don’t feel like making any, you can substitute peanut butter, almond butter, sunflower butter, or just leave it out completely.
Can I use other fruits or frozen berries instead?
Absolutely. You can use whatever fruit you like in this recipe. Other options that would taste amazing in this recipe are raisins, bananas, or other varieties of berries such as raspberries and blackberries.
Frozen berries would also be perfect for this recipe since they’ll defrost in the refrigerator overnight and be ready to eat the next day.
Can I make this recipe vegan?
For sure! The only ingredient making this recipe non-vegan is the cow’s milk and cookie butter which is made using a cookie that contains milk and egg ingredients. Simply substitute a plant-based milk for the cow’s milk and a nut butter for the cookie butter, and you’re good!
How long will this stay good in the refrigerator?
If you don’t eat your overnight oats the very next day, I’d recommend eating them within 5 days as long as they are in an airtight container. This means, you could make 5 days worth of overnight oats and have breakfast prepped for your entire workweek.
Cookie Butter Overnight Oats
- ½ cup old-fashioned oats
- ¾ cup milk of choice
- 1 Tbsp cookie butter
- 1 Tbsp flaxseeds ground
- ¾ cup mixed berries roughly chopped
- In an individual bowl or container, add 1/2 cup old-fashioned oats.
- Pour milk over oats and add additional ingredients on top.
- Stir to combine if you like.
- Place plastic wrap over the bowl or cover with lid and place in refrigerator overnight.
- The next morning, remove plastic wrap and stir to combine.
- Add any additional sweetener or toppings and ENJOY!
- This is just sweet enough for me, however if you need to add any additional sweetener, try adding a teaspoon of one of the following: stevia, monk fruit, honey, maple syrup, or a little brown sugar.
- You can substitute other fruits and milks per your preference. For example, using almond milk in place of the 1% milk.
- You can substitute the ground flaxseeds for chia seeds, nuts, or seeds.
Share With Me: Do you enjoy making overnight oats? What other ingredients do YOU add to overnight oats? Comment below and let me know!
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetitics. She is also a proud member of the Academy of Nutrition and Dietetics’ Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran is honored to have the opportunity to educate and promote the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.