Oats are the ultimate meal prep staple, providing a hearty backdrop to everything from apple-pie oats to a savory version loaded up with eggs, avocado, bacon, and black beans. I prefer the steel-cut oats versus rolled oats or quick-cooking oats because steel-cut oats are a fantastic “slow carb”. A slow carb is a slower digesting carbohydrate, resulting in steadier blood sugar levels and insulin response. This is key to helping you feel steadily fueled and filled from one meal to the next. Also, keeping your metabolic hormones like insulin in check has a huge impact on your overall health. And that is why I get so excited about slow carbs!
These oats are super-easy to make, meaning that they take little effort, time, and clean up to prepare (the Holy Grail of meal prep, right?!). We make a big pot of these once or twice a week, and it definitely makes our breakfasts easier to throw together, and even are great in a pinch for a quick savory lunch or dinner.
Overnight oats, berry, and Greek yogurt parfait, paired with hard-boiled eggs makes a hearty, filling breakfast.
Add this one to your meal prep today! This breakfast-in-a-hurry is a favorite in our house. You can prep the oats and hard-boiled eggs at the beginning of the week, and then you’ve got breakfast for your household for several days. And, with no extra prep effort, everyone can have it their own way by changing up the toppings. The oats recipe is easy-peasy, and can be doubled, tripled, etc. if needed. Also, you can freeze any extra to use at another time.
Feel free to experiment with the liquid amounts a little bit to figure out your favorite texture/ level of chewiness.
Make-your-own oats bowl buffet
We start with plain, steel-cut overnight oats, and some hard-boiled eggs on the side for a protein boost. Topping choices for the oats include fruit, nut butters or nuts, plus a random selection of whatever we have stocked – chia seeds, shredded coconut, cacao powder, cacao nibs, homemade roasted nuts, hemp seeds, etc. Finishing touch options include honey, real maple syrup, and spices. When using frozen fruit (we love the frozen berries and cherries), a quick reheat in the microwave along with some of the prepped oats gets the job done. One other option is to thaw your frozen fruit in the fridge overnight.
Savory oats bowl: oats topped with avocado, egg, turkey bacon, wilted greens, black beans, tomatoes, chives, and a smidge of cheddar
| Servings |
1/2 cup servings
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- 2 cups steel-cut oats
- dash salt
- 3 cups water
- 4 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
- 2 cups steel-cut oats
- 3 1/2 cups water
- 2 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
- dash salt
Ingredients
Stovetop Version
Instant Pot Version
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- Combine all ingredients in a pot, uncovered, and bring to a gentle boil.
- As soon as it begins to boil, quickly remove from heat, cover, and set aside until morning.* Do not refrigerate until morning. * It is perfectly safe to soak the oats overnight without refrigeration. The soaking process enhances digestibility of the oats.
- Combine oats, water, milk, and salt into Instant Pot.
- Place lid on securely, and set valve to "sealing"
- Set to manual/ high-pressure for 5 minutes.
- Allow for natural pressure release.