This is how to make Overnight Steel Cut Oats, the best healthy breakfast to meal prep. Gluten-free, high fiber and 3 flavor options!
Oatmeal is one of the most nutritious breakfast foods because it's packed with fibre that's been shown to reduce cholesterol and support gut health. The problem is, most people don't like it because they don't know how to cook it right.
I've been on a mission to make oatmeal fun with recipes like sugar cookie baked oats and brownie batter overnight oats, but I always get asked about steel cut oats.
Steel cut oats are incredibly nutritious, because they're less processed than rolled oats, which are steamed and flattened by a roller. This makes steel cut oats more beneficial for blood sugar, although all oats are a great choice in my books. With that said, steel cut oats do need to be cooked longer, so they don't always work well in overnight oats recipes.
These overnight steel cut oats are my solution for everyone who wanted to enjoy the cold, chilled texture of overnight oats, but with the extra nutrition benefits of steel cut. These oats only require 5 minutes of cooking plus an overnight chill, and then you can top them however you like. I shared my 3 favorite flavor combinations below!
Why This Recipe Is Dietitian Approved
- High fiber. Oats are a great source of fiber that supports gut health, heart health, satiety and blood sugars.
- Meal prep friendly. I always meal prep steel cut oats because it saves time throughout the week.
- Customizable. My favorite part about overnight oats is how creative you can get with flavor combinations. The options are endless; it's impossible to get bored!
Ingredients
Milk. For our liquid of choice, you can use milk or water- the choice is yours! Milk will create creamier oats, while water will result in a thinner consistency.
Salt. I always like adding a touch of salt to my oats to create a deeper flavour that balances out the sweetness of the toppings.
Steel cut oats. The key ingredient for these overnight steel cut oats. My favourite brand is Bobs Red Mill, but whatever you have will work.
Maple syrup. For a touch of natural sweetness. Look for a 100% pure maple syrup (not pancake syrup) or use any sweetener of choice (brown sugar, honey etc.). Steel cut oats have a very plain flavour, so a little sweetener goes a long way.
Toppings. I've included a few suggestions for topping ideas in the recipe card below, however feel free to get creative! I love adding a dollop of greek yogurt to mine too for some added protein.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Step 1: In a large pot over medium-high heat add water and salt and bring to a boil. *It's important to watch the pot to ensure the ingredients don't boil over.
- Step 2: Once boiling, reduce the heat and add in the oats and maple syrup. Continue stirring for 2-3 minutes to soften the oats.
- Step 3: Remove the pot from the heat and allow the oats to come to room temperature. Once cool, add to one large container or 4 small containers, cover and place in the fridge overnight.
- Step 4: In the morning, add toppings of choice and enjoy cold.
Substitutions and Variations
To make gluten-free: use certified gluten-free oats.
To make dairy-free: use a plant-based milk of choice (I like soy milk for extra protein) or water.
To make nut-free: this recipe is naturally nut-free.
Get creative with the toppings! I have provided a few options in the recipe card below however feel free to see what you have available.
Oats are a great source of fiber-filled carbohydrates, so I recommend pairing with some healthy fats (e.g. nuts, seeds or peanut butter) and a protein source (e.g. protein powder or greek yogurt) for a balanced meal.
Equipment
Storage
Overnight steel cut oats can be stored in the fridge for up to 5 days.
Top Tips for Success
If you are booking for a non-steel cut oat version of overnight oats, I have LOTS available! I recommend starting with my high protein overnight oats recipe.
Unlike regular overnight oats, I highly recommend waiting a full 6 hours (overnight) until consuming these, as the steel cut oats are less processed. I find they require a bit more time to soak in the liquid and become soft.
Frequently Asked Questions
Yes of course! Typically overnight oats are eaten cold, however if you prefer to have your oats warm simply warm them in the microwave before eating.
Yes! This step is crucial when using steel cut oats for overnight oats. Unlike regular oats, steel cute oats are not processed, meaning they need to be heated in order to soften them enough to eat.
Steel cut oats have around 5g of protein per ¼ cup raw. I like to add in protein powder or Greek yogurt to make it higher protein.
More Breakfast Recipes
If you liked these steel cut overnight oats, try these oat recipes next:
- Chocolate Chip Cookie Dough Overnight Oats
- Tiramisu Overnight Oats
- Apple Pie Overnight Oats
- Blueberry Crumble Overnight Oats
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these overnight steel cut oats, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Overnight Steel Cut Oats
Ingredients
Base recipe:
- 4 cups water or milk or half and half
- ½ teaspoon salt
- 2 cups uncooked steel cut oats
- 1.5 tablespoon maple syrup or sweetener of choice
- Toppings of choice see below
Berry Explosion:
- ½ cup blueberries fresh or frozen
- ½ cup strawberries diced
Banana Nut:
- 1 banana sliced
- 2 tablespoon nut butter of choice ie. peanut butter, almond butter
- 1 tablespoon sliced almonds
- ½ teaspoon cinnamon
Chocolate Peanut Butter:
- 2 tablespoon natural peanut butter
- 1 tablespoon chopped peanuts
- 2 tablespoon chocolate chips
Instructions
- In a large pot over medium-high heat add water and salt and bring to a boil. *It's important to watch the pot to ensure the ingredients don't boil over.
- Once boiling, reduce the heat and add in the oats and maple syrup. Continue stirring for 2-3 minutes to soften the oats.
- Remove the pot from the heat and allow the oats to come to room temperature. Once cool, add to one large container or 4 small containers, cover and place in the fridge overnight.
- In the morning, add toppings of choice and enjoy cold.
Nicole Addison says
I ALWAYS get asked if you can use steel cut oats in my overnight oat recipes... and I finally have a version that you CAN! I hope you enjoy!