Recipe: Gluten-Free Overnight Oats

Today, we’re kicking off a new recipe series featuring dishes crafted specifically for health coaches to share with their clients. Whether they’ve been following a food plan for years or they’re just starting to introduce fresh produce to their diets, these easy, tasty, nutritious dishes will fit seamlessly into your clients’ lives and onto their tables. We hope this series inspires you as you work with them to make healthy lifestyle changes that improve their well-being.

We’re starting with our Gluten-free Overnight Oats, a recipe so simple and quick it’s sure to become a breakfast favorite. With almost no prep required, it’s an ideal option for busy families and any client who doesn’t feel like cooking. To make it, simply combine gluten-free steel-cut oats and your milk of choice in a pot, bring to a boil, stir in a few extras, and refrigerate overnight. To serve, reheat (or don’t—this dish is great cold, too) and top with your favorite flavors. That’s all it takes to prep and enjoy this satisfying, energizing, and wholesome meal.

Health Benefits

One of the many reasons to love this recipe is its impressive health benefits. Steel-cut oats are high in fiber, particularly beta-glucan, which helps combat obesity, diabetes, and high cholesterol. They’re also packed with complex carbohydrates that provide a feeling of fullness, which aids in aid in weight management by minimizing snacking between meals. Fiber also supports gut health and helps regulate blood sugar levels (steel-cut oats have a lower glycemic index than whole oats). These slightly nutty, chewy oats are full of nutrients, too, including iron, magnesium, and B vitamins which aid the body in everything from energy production to immunity to brain health. This is an excellent recipe for anyone looking to manage their weight, improve digestive or cardiac health, and regulate their blood sugar.

In addition to the steel-cut oats, the other ingredients provide a host of health benefits of their own:

• Milk of choice: Dairy milk and fortified soy milk provide protein, calcium, and vitamin D, while almond milk is low in calories and may also be fortified with nutrients like vitamin D—all of which support bone health and satiety.
• Chia seeds and hemp seed hearts: These little powerhouses fight inflammation, support heart health and digestive health, and boost energy production thanks to their omega-3 and omega-6 fatty acids, fiber, protein, calcium, antioxidants, magnesium, and iron.
• Cinnamon: This spice is loaded with powerful antioxidants and anti-inflammatory compounds that protect the body from free radical damage, support digestion and heart health, and fight inflammation.
• Toppings: Customize your toppings to your heart’s content! We suggest adding fruit for more fiber and antioxidants, your favorite seeds or nuts for crunch, and anything else that makes this a recipe you’ll come back to again and again.

Gluten-Free Overnight Oats are suitable for a wide range of different diets and food plans, including gluten-free (be sure to buy gluten-free oats), dairy-free (use your favorite plant milk), soy-free (opt for a non-soy milk), and corn-free, as well as vegetarian/vegan (skip the dairy). If you’re looking for more protein, stir in your favorite protein powder, add a dollop of yogurt or nut butter, or top it with an egg. Feel free to add some nuts or granola in addition to or instead of the seeds in this recipe, or try other spices—perhaps adding a teaspoon of cacao powder for a luxuriously chocolatey version. Or explore the savory oatmeal trend with toppings like avocado, kimchi, salsa, or shredded chicken. Overnight Oats are a blank canvas ready to be customized to fit your clients’ health needs, taste buds, and creativity.

Gluten-Free Overnight Oats Overview

Overview

Prep + Cook Time: 10 min + overnight refrigeration

Serves: 2 (feel free to double or triple this recipe)

Perfect for: Breakfast, snack

Benefits: Gluten-Free, Dairy-free, Corn-free, Soy-free, High in fiber, Heart-healthy, Low Glycemic Index, Core Food Plan-friendly, Weight management, Anti-inflammatory

How This Recipe Supports Lifestyle Change

We know that when clients adjust to a new way of eating, it can be a tough transition. New habits, new flavors and textures, new considerations—it’s a lot to take in, and it can be challenging emotionally, practically, financially, etc. Knowing some of the key struggles clients face in this transition, we created this recipe to accommodate and support them:

• It’s make-ahead friendly: Busy clients or those with no time to cook in the morning can make this the night before and minimize disruption to their morning. It’s even good cold, right out of the fridge, no extra prep required!
• There’s minimal active prep time: The oats do all the work for you as they sit overnight in the fridge—all your client really needs to do is boil some milk and then stir in a few things, and then let the recipe do its thing.
• It’s incredibly simple: For clients who are overwhelmed by the idea of cooking, this is a recipe they only need to learn once. From then on, they can tweak it and create variations without needing to learn a whole new recipe.
• It’s customizable for their favorite flavors and changing health needs: Each client brings a unique set of health needs, taste preferences, and cultural expectations around food. This recipe is endlessly customizable to fit those needs as they evolve.

Gluten-Free Overnight Oats are as versatile and filling as they are nutritious and delicious, which is exactly how we like to start our mornings. We hope you’ll share this adaptable, easy breakfast recipe with your health coaching clients, and let us know how you put your own spin on it.

Cooking Instructions

1. Bring milk and water to a boil. Stir in salt and oats and return to boil.
2. Turn off heat. Stir in chia seeds, hemp seed hearts, and sprinkle of cinnamon. Cover and place in refrigerator on a hot pad. Leave overnight.
3. When you’re ready to eat, reheat oatmeal over low heat. If necessary, add a splash or two of additional water or milk to achieve your desired consistency.
4. To serve, sprinkle with your favorite fruit, nuts, spices, granola, etc. For those who choose to include it, we find a splash of maple syrup and/or a small dollop of nut butter can up the appeal even more for clients.