Soaked Oatmeal Basics :: Plus 6 Different Recipes! (2024)

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Soaked Oatmeal Basics :: Plus 6 Different Recipes! (1)

Alright gang. So this is the motherload of all things oatmeal.

One of my life goals is to show people that boxed cereal isn’t the only simple, quick breakfast option!

On Mondays I make a large pot of plain oatmeal that we use a few times per week for fast, nourishing breakfasts. I have it stored in the fridge in a large bowl with a lid. Scoop out a few cups of cooked oatmeal and add ins to a pot, warm through and breakfast is done with a side of eggs or bacon, and raw milk!

It takes just a couple minutes to get the oats in a bowl to soak overnight and then cooks up within 10 minutes the next morning. SIMPLE. The soaking not only helps the oats cook faster, but it makes them digest easier! Bonus!

And because oatmeal is on the menu 2-3 times per week here, I have come up with a variety of ways to change up the flavors to keep things fun.

Give it a try this week and let me know which flavor your family likes best!

BASIC PLAIN SOAKED OATMEAL

Renee - www.raisinggenerationnourished.com

This is a "base" recipe that, once perfected, you can dress up with any flavor you can dream of!

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Soak 12 hours hrs

Total Time 15 minutes mins

Course Breakfast

Cuisine American

Servings 12 servings

Ingredients

  • 6 cups oats NOT quick oats. If you are gluten free be sure to get a brand that labels GF – like Bob’s Red Mill GF Oats
  • Juice of 1 lemon for soaking
  • Filtered water to cover oats plus another few cups for cooking

Instructions

  • The night before you want to cook the oatmeal, combine the oats and lemon juice in a mixing bowl with enough water to cover the oats.

  • Set under the light in your oven or warm spot in your kitchen over night. This soaking breaks down the phytic acid in the grain helping it digest better.

  • The next morning pour the oat mixture into a large pot and add a few cups of water to cover the oats.

  • Bring the oats to a bubble and simmer for about 5 minutes. If you want thicker oatmeal you can simmer longer.

  • At this point you can either add your favorite mix-ins or store plain in the fridge up to a week.

Keyword basic soaked oatmeal, easiest soaked oatmeal, easiest soaked oatmeal recipe

Tried this recipe?Let us know how it was!

So now that you have made your base oatmeal for the week, let’s give it some fun! The amount in each recipe feeds my husband, girls, and I – about 4 cups of oatmeal. All you need to do is add the ingredients into a pot and warm through! FAST!

BANANA BREAD OATMEAL

    • 4 cups cooked soaked oatmeal
    • 3 TB butter or coconut oil
    • 2 mashed banana plus more to top if you wish
    • 1 ½ TB cinnamon
    • ½ tsp vanilla extract
    • 2-4 TB pure maple syrup (Optional – I rarely use this with the girls – the bananas are sweet enough on their own)
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (3)

BLUEBERRY COCONUT OATMEAL

      • 4 cups cooked soaked oatmeal
      • 3 TB butter or coconut oil
      • 1 cup shredded coconut (I get this cheapest in bulk at our local health food store)
      • 1 ½ cups blueberries, pureed (I use thawed blueberries from our summer picking and when we run out either frozen organic from Costco…or we wait until July picking again!)
      • ½ tsp vanilla extract
      • 2-4 TB raw honey (Optional – I rarely use this with the girls – the blueberries are sweet enough on their own)
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (4)

APPLESAUCE OATMEAL

        • 4 cups cooked soaked oatmeal
        • 3 TB butter or coconut oil
        • 1 cup organic unsweetened applesauce (I use homemade from our fall apple picking and when that runs out I get it cheapest at our local grocer).
        • ¾ cup organic raisins (I get mine cheapest in bulk at Costco)
        • ½ tsp vanilla extract
        • 2-4 TB pure maple syrup (Optional – I rarely use this with the girls – the applesauce and raisins are sweet enough on their own)
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (5)

STRAWBERRIES AND CREAM OATMEAL

          • 4 cups cooked soaked oatmeal
          • ¼ cup whole organic cream or coconut cream
          • 1 ½ cups strawberries, pureed (I use thawed strawberries from our summer picking and when we run out either frozen organic from Costco…or we wait until June picking again!)
          • ½ tsp vanilla extract
          • 2-4 TB raw honey (Optional – I rarely use this with the girls – the strawberries and raisins are sweet enough on their own)
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (6)

PUMPKIN PIE OATMEAL

            • 4 cups cooked soaked oatmeal
            • ¼ cup whole organic cream or coconut cream
            • 1 cup pumpkin puree (I use thawed out from my fall freezer stash but canned organic is fine!)
            • 2 tsp cinnamon
            • 2 tsp ground ginger
            • ½ tsp cloves
            • ½ tsp nutmeg
            • ¼ tsp allspice
            • 2-4 TB pure maple syrup
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (7)

CHERRY ALMOND OATMEAL

              • 4 cups cooked soaked oatmeal
              • 3 TB butter or coconut oil
              • ¼ cup blanched almonds or soaked/crispy almonds, pulsed in the processor
              • 1 cup cherries, pureed (I use thawed cherries from our summer picking – and when we run out we wait until July picking!)
              • ½ tsp almond extract
              • 2-4 TB raw honey (Optional – I rarely use this with the girls – the cherries and raisins are sweet enough on their own)
Soaked Oatmeal Basics :: Plus 6 Different Recipes! (8)

OK! So keep me posted once you get started on how this process runs in your house on busy mornings!

This post was shared at Allergy Free Wednesdays and Real Food Wednesdays!

Soaked Oatmeal Basics :: Plus 6 Different Recipes! (2024)

FAQs

Do you need to rinse oats after soaking? ›

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy. Try using lemon juice or apple cider vinegar as the acidic medium instead of the kefir or yogurts.

Does soaking oats remove lectins? ›

Lectins are reduced by cooking and further reduced by soaking and then cooking. Soaking is simple to do, place the desired amount of oatmeal into a cooking pot 10-12 hours before you plan on preparing the oatmeal. Cover it with water, and add a little lemon juice or vinegar to reduce phytic acid (another gut irritant).

Should you soak oats in fridge or room temperature? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

What's so special about overnight oats? ›

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

How do you cook oats after soaking? ›

So, from here on out, we'll be soaking. Once they're soaked, it's time to cook. Simply bring oats to a low boil. Then reduce heat, cover, and simmer until tender.

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Why does Dr Gundry say not to eat oatmeal? ›

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

What is the point of soaking oats? ›

By soaking your oats you neutralize the phytic acid. This soaking allows the beneficial enzymes to work and increases the number of vitamins and minerals present that your body will absorb. On the plus side, the process of rolling oats removes at least part of the bran, where a large portion of the phytic acid resides.

Does microwaving oatmeal destroy lectins? ›

Cooking methods are also important. Pressure cooking is better than microwaving since pressure cooking can decrease levels of a type of protein known as a lectin. Many people react to lectins from food, so preparing oatmeal in a way that causes lectin levels to decline can help you tolerate oatmeal better.

Why did my overnight oats not work? ›

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

How do you remove phytic acid from oats? ›

The main method is to soak the oats 12 hours or overnight in water. Using the same ratio of water to oats as you normally would to cook them. Soaking activates an enzyme in the oats called phytase that naturally breaks down phytic acid.

Does microwaving oats remove phytic acid? ›

Heating or cooking the oats reduces the phytic acid to some extent but it also kills off the phytase.

Is it OK to eat overnight oats every day? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

Is overnight oats better with milk or yogurt? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

How do you remove lectins from oats? ›

Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.

Can I eat oats just by soaking? ›

A bowl of soaked oats in the morning will support you in feeling full and satisfied. According to research, people who eat porridge for breakfast feel fuller for longer and consume fewer calories at lunch. Soaked oats improve oat digestibility and allow nutrients in the grain to be more easily absorbed by your body.

Do you rinse steel cut oats after soaking? ›

When finished soaking, rinse the oats with water. Bring 1 cup of fresh water and sea salt to boil in a pot.

How long should you soak oats before eating? ›

To prepare overnight oats, simply put porridge oats in a container, fill them with water, your choice of milk or yoghurt, and place them in the fridge. Remember to always soak the oats for at least 12 hours, but 24 hours is better.

How long can you soak oats before they go bad? ›

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

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