Savory Overnight Steel-Cut Oatmeal


Overnight Steel Cut Oats

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Overnight Steel Cut Oats

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Overnight Steel Cut Oats Vegan and Gluten-Free

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Savory Overnight Steel-Cut Oats 1/2 cup (88g) steel-cut oats 2 cups (480 mL) water 1 teaspoon tamari soy sauce 1 cup (133 g) cubed sweet potato 1 cup (34 g) watercress leaves 2 Morningstar Farms Maple Breakfast Sausages (vegetarian) or turkey breakfast sausages (80 calories each) 2 teaspoons (10 ml). In a jar with a tight fitting lid, stir together the oats, salt, and milk (plus the yogurt if making Version 2). Secure the lid and refrigerate overnight (at least 4-5 hours). In the morning, give the ingredients a final stir. Add additional milk or yogurt to thin out the consistency if desired.

The process of making this make-ahead overnight steel cut oatmeal (in their way) has two parts. First, you boil 2 cups of water and place it in a medium saucepan with a lid. Then you add in a cup of steel cut oats along with a little bit of salt.

Give it a stir, put the lid on, and let it sit on the counter overnight. So today, I thought I’d introduce you all to the world of savory overnight oats and oatmeal! Please note that these are not GOLO recipes, so you will need to adjust them to fit our meal plan. Remember, ½ cup cooked oatmeal = 1 serving of carbs.

If you measure it before cooking, it is ¼ cup uncooked because as it cooks (or sets overnight) it. Steel cut oats are chewier and nuttier. The firmer texture of steel cut oats means they take longer to cook, but your reward is a bowl of oatmeal that has the most perfectly pleasing texture and is never ever mushy. Steel cut oats are also higher in fiber than regular rolled oats. The base of your overnight oats should be this: one cup of oats to 1½ cups of your liquid of choice (soy milk, almond milk, chicken broth, and coconut milk can all be used).

Of course, you can. While we stuck to old-fashioned oats, you can get experimental with quick-cooking or steel-cut oats, as well. So put the banana and peanut butter aside for a little while, because we think these salty, savory concoctions are the newest, greatest way to enjoy a humble bowl of oatmeal. Using the porridge setting and the timer on my Zojirushi rice cooker, I cook steel cut oats into a creamy porridge overnight.

I get two servings out of 1/2 cup of dry oats and 2 1/2 cups of water, but this ratio can be adjusted according to how soupy or thick you like your porridge. Overnight oats are basically no-cook method of making oatmeal. Instead of cooking the oats, simply soak them with milk of choice (and/or yogurt) and let them sit in the fridge for at least 4 hours, ideally overnight – hence the name. As they rest, the oats and seeds will absorb the liquid, making the uncooked oats soft enough to eat.

Steel cut oats can be used for overnight oats. We recommend using quick-cooking steel cut oats with a 1 to 2 ratio of oats to liquid. From there we suggest soaking your steel cut oats overnight or for at least 2 hours.

What type of oats are best for overnight oats?

List of related literature:

By making an even thicker (than regular oats) flake from the whole groat, oats withstanding six hours of heating can be obtained, and steel-cut oats (not flaked) are even more resistant to overcooking.

“Chemistry and Technology of Cereals as Food and Feed” by Samuel A. Matz
from Chemistry and Technology of Cereals as Food and Feed
by Samuel A. Matz
Springer US, 1991

Rolling oats into flattened grains substantially reduces their cooking time; steel-cut oats require overnight soaking to accomplish the same result.

“Breakfast: A History” by Heather Arndt Anderson
from Breakfast: A History
by Heather Arndt Anderson
AltaMira Press, 2013

Steel-cut Oats: If you’re worried about time, cook up one week’s worth of oats per directions and store in the refrigerator for up to a week.

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
from You: On A Diet: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet C. Oz
Simon & Schuster, 2006

Cooking steel-cut oats takes some time, so what I like to do is make a big batch, then put it in the refrigerator to last the week.

“The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life” by Bethenny Frankel, Eve Adamson
from The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life
by Bethenny Frankel, Eve Adamson
Atria Books, 2010

For the oats, we started with the easy method from our Overnight Steel-Cut Oatmeal.

“The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes” by America's Test Kitchen
from The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes
by America’s Test Kitchen
America’s Test Kitchen, 2015

Steel-cut oats take about 30 minutes to cook because they’re not rolled flat like quicker cooking oats.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

Cooking steel-cut oats the traditional way is simple: use 1 part oats to 3–4 parts water, simmer for 20–30 minutes, and then add a pinch or two of salt to taste.

“Cooking for Geeks: Real Science, Great Cooks, and Good Food” by Jeff Potter
from Cooking for Geeks: Real Science, Great Cooks, and Good Food
by Jeff Potter
O’Reilly Media, 2015

Steel-cut oats and the chopped groats known as Irish-cut or Scotch-cut, which can be intimidating to cook properly on the stove top, are transformed into creamy cereals with no fuss in the slow cooker.

“Not Your Mother's Slow Cooker Cookbook” by Beth Hensperger, Julie Kaufmann
from Not Your Mother’s Slow Cooker Cookbook
by Beth Hensperger, Julie Kaufmann
Harvard Common Press, 2004

For example, whole oats can be soaked overnight, then cooked in the morning.

“Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life” by Kate Rheaume-Bleue
from Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life
by Kate Rheaume-Bleue
Wiley, 2011

Here’s an easy trick: Soak the steel-cut or rolled oats in water the night before and then pop them in the microwave in the morning.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Peanut butter…? Raw almind or good nuts sesame tahini would b healthy alternative espesialy if creamed with water to make digestable and saucey i like my apples grated just saying…or kifer yum

  • Yummmm So perfect, I have been using this technique for the past week with various toppings, honey with strawberries and blueberries are my favorite so far (: thank you for the information!

  • I just made this! I am so excited that I can have warm oats in the morning, I added Splenda brown sugar and cinnamon to the. Boiling water, THANK YOU! For this quick and easy timesaver

  • I am older and have been making “muesli” for over 30 years by just soaking rolled oats in milk, fresh apple, cinnamon and nuts of your choice. My question can I substitute steel-cut oats for the rolled and have an edible muesli in the morning?
    Love this channel new subbie. Thank you!

  • OMGosh, I’m dying here of LAUGHTER!! Your delivery is impeccable…the punchline gave me “heartburn”…get it? LMBO Your timing is EXPLOSIVE! Ok ok okay…I’ll let it rest…IN PIECES!! I just can’t help myself… Tee hee hee…

  • I love steel cut oat that I buy from my local food coop for 1.19 lb. My method is to just cook enough for 10 days or so and add walnuts, raisens and agave necter. Sometimes I add chia and flax that I grind myself. Store in fridge and heat a bowl every morn.

  • This recipe is sooo simple and delicious. Thanks for sharing. I love overnight oats with rolled oats but had been afraid to try the steel cut oats. This was a snap to make. I made it Sunday night and had steel cut oats oatmeal for the rest of the week

  • according to Bob mills dieatry info one cup of this stuff in 680 calories!!!!!!!!!!!!!!!!!!!!!!! Why, when one minute oats are only 300 calories for the same one cup, makes no sense to me

  • Of a night, I use my thermos as a teapot to make a cuppa; which is merely the by-product of preheating my thermos. Then I add 1/3 cup of steel cut oats and half a mashed banana, before filling the 470ml thermos with boiling water. Next morning it’s slow-cooked, soft and brilliant!

  • Dani good morning i go to bed really late for work and wake up early for work again i get about 4.5 hours of sleep is that enough time for the oats to settle “over night”

  • Green foam??? Heads up there is apparently a reaction oats can have to the pH or alkaline something in water that can produce a greenish foam on top. I have well water and when my husband looked in the pot one night freaked out and dumped a large pot. I’m attaching a small article about why and when it will happen. But it’s perfectly safe. Just odd.

  • 1/2c ROLLED OATS in MAGIC BULLET for 30 to 45 seconds. Add 1c water, microwave 2-minutes. Comes out lumpy but just stir in some butter, salt, and pancake syrup or honey while still hot.

  • I used four cups of water to one cup of oats and in the morning I found that quite a lot of water had not been absorbed. I’m going to try 3 to 1 next time.

  • That salt didn’t do a damn thing. That salt was for aesthetic. That salt was the friend you bring to a party to make you look better. If I had to choose between chronic heart disease and that pinch of salt, I’d choose heart disease and die happily in a pool of my own drool.

  • I know this is an old video, but NO. This did not work for me as it did for you. I followed your directions to the T and I was left with a lot of liquid in the morning. I started my process at 7:30 pm the night before and I went to get my oatmeal at 8:30 am the next morning and it was still very very wet with a lot of liquid. I ended up having to boil it out for roughly 15 min. It was delish when done, but this method did not work for me. As a point of reference, I used the Quaker steel cut oats.

  • I tried this and it made making steel cut oats so easy….I don’t like my oatmeal mushy…and may use less water the next time…Nevertheless, your recipe is great and worked for me…

  • This is great! I recently bought steel cut oats but didn’t realize they take a lot longer to cook (especially when you don’t have all the time in the morning). Thanks for posting this, can’t wait to try it tonight!

  • I will try this. I absolutely hate oatmeal unless I am eating oatmeal cookies or something. I think its cause I always taste oatmeal as hard. Hopefully this will help.

  • I have done this and it is great.  However, when I wake up there is a bluish green color on the top of the oats.   Is this normal?  What is it from?