Superfood Overnight Oats Recipe

Nutritious eating doesn't always require complicated recipes and hard-to-source ingredients. Sometimes, all it takes are a few simple pantry staples and a couple of fresh add-ins to whip up a tasty nutritional powerhouse. Overnight oats are a prime example of this, especially when they're packed with a few key superfoods to help you load up on vitamins and minerals. Foodie recipe developer Julianne De Witt shares this superfood-packed overnight oats recipe that you'll likely want to add to your weekly meal prep routine, since it keeps for three to four days in the fridge. "Overnight oats are a healthy and easy recipe to put together," De Witt says, and adds, "It's the perfect portable breakfast to grab and go in the morning." 

This simple overnight oats recipe happens to be brimming with superfoods, namely kiwis, blueberries, chia seeds, and hemp hearts. And if you're interested in experimenting, you can take it in plenty of other directions too. "The best part of overnight oats, other than being a nutritious and satisfying breakfast option, is that they are easily customizable to suit any taste," De Witt says and highlights, "The combinations are endless." Swap the type of milk or yogurt, use more honey for extra sweetness, choose your favorite fruits (dried ones work great too). The sky's the limit. De Witt likes to prep her overnight oats in a mason jar for its size and ease of portability, but any leftover jam jar would work.  

For this superfood overnight oats recipe, you'll need rolled oats, chia seeds, hemp hearts, almond milk, Greek yogurt, kiwi fruit, blueberries, and honey. "Don't use quick oats in this recipe — they'll dissolve in the liquid," De Witt warns.

Divide the oats between 2 jars.

Add the chia and hemp seeds.

Add the almond milk.

Add the Greek yogurt.

Stir the oats.

Cover the oats with a lid or plastic wrap and place the jars in the fridge overnight.

Peel and dice the kiwi.

Add the blueberries and kiwi to the oats.

Drizzle with honey and serve.

There's a lot of buzz surrounding superfoods because they're an easy way to add a lot of nutrition to a recipe. De Witt explains, "Superfoods are rich in vitamins, minerals, and antioxidants that support overall health and well-being, such as heart health or brain function." Although there's no official definition of what qualifies a superfood, they need to have a high concentration of nutrients to be worthy of the title. 

In this overnight oats recipe, De Witt showcases four superfoods that offer a wide range of benefits. It's no secret that fruit is good for you, and blueberries and kiwis reign supreme here. De Witt explains, "Blueberries are high in antioxidant content, protect against heart disease and Type 2 diabetes, and promote gut health." Meanwhile, kiwis are also high in vitamins (especially vitamin C), minerals, and antioxidants. De Witt tells us, "They are a good source of fiber, potassium, and folate, and they support the immune system and aid in digestion."

De Witt also incorporates hemp hearts, which she says are "rich in protein, fiber, and healthy fatty acids, including omega-3 and -6." This nutritional profile offers heart, skin, and joint benefits. Chia seeds are also high in omega-3 fatty acids, protein, vitamins, minerals, and antioxidants. Thanks to the high concentration of nutrients, you don't need to add too much of either seed to your overnight oats to reap the benefits. 

If you really want to pack your oats with superfoods, there are plenty that would fit well in this overnight oats recipe. Once you try this version, it's worth experimenting with assorted add-ins. Nuts are always a good choice, and walnuts are a great option, which De Witt describes as "high in fat to keep you full and high in antioxidants." If you want to go the nut butter route instead, she notes that almond butter is a solid source of fiber, protein, and healthy fats. Meanwhile, many other seeds work well in overnight oats, too. De Witt recommends pumpkin seeds, which are high in protein, healthy fats, and antioxidants.

And you could always add more fruit: Pomegranate seeds are packed with antioxidants, vitamins, and fiber and they retain their shape and consistency well, so you can add them when you're prepping the oats or sprinkle them on top at when you're ready to eat them. Alternatively, you could use dried fruits in your dish. De Witt highlights goji berries for their anti-inflammatory and prebiotic characteristics, and says that they stimulate the immune system.