I find overnight oats very satisfying to make, mainly because there is so much variety in the toppings and mix-ins you can put in them. But, as it turns out, there is another exciting category of oatmeal customization that we can experiment with, and this category involves changing the type of oats that we use. Instead of making overnight oats with instant oatmeal, you can use steel-cut oats to make overnight steel cut oats!

It may surprise you to learn that there are many overnight oats variations that use different oat types. Traditionally, overnight oats are made with instant oats, which are basically just rolled oats that are flattened and steamed to create a paper-thin texture. When you use steel-cut oats to make oatmeal, however, you invest in an oatmeal type that is chewier, nuttier, and healthier than regular oatmeal, at the cost of requiring more prep time before serving.

The only caveat to be aware of before making your steel cut overnight oats is that these oats must be quick-cooked, so you will need a pot and a strainer to make your life easier. Like with any overnight oats type, you can soak your oats in either milk or water. Luckily, both liquids can be boiled without much trouble.

Nutritional advantages of steel-cut oats

Before we get to the recipe and ingredients list, we will first discuss the health benefits of steel-cut oats. Not only can steel-cut oats be served either hot or cold, but they are also a nutritional powerhouse thanks to their retention of certain vitamins and minerals.

What are steel-cut oats?

Instant or rolled oats are the most popular oat types. Historically, instant oats are the most processed form of oats. They have to be, because this allows them to keep their value as a shelf-stable and easy-to-consume oat variety. The process of making these oats involves cooking, drying, and rolling the oat grains directly after harvesting. This gives them a texture that meshes well with mix-ins like yogurt and peanut butter.

Steel-cut oats are basically raw oats. Unlike instant oats, steel-cut oats are mechanically grinded by machine, rather than being rolled or steamed. Due to this manual cutting process, steel-cut oats retain the natural vitamins and minerals that oats have before harvesting (although the macronutrient content is similar between all oat types). Their texture is coarse and chewy, and they feel like tiny pebbles. They taste like regular oats, but when toasted, they take on a nuttier flavor.

This is what steel-cut oats look like in their natural form.

Nutrition

In terms of nutrition, steel-cut oats have a great calorie to fiber ratio. You can consume less oats than usual, yet feel satisfied thanks to its modest amount of soluble fiber. This soluble fiber is known as beta-glucan which doubles as a healthy antioxidant. Eating steel-cut oats causes very little rise in blood sugar but makes you stay full longer, which causes it to be low in the glycemic index. This is helpful for anyone looking to lose weight or manage diabetes if they suffer from it.

Steel-cut oats contain more vitamins and minerals than other oat types, since the grinding process doesn’t strip away its natural nutrition. They are a great source of B vitamins, iron, magnesium, and potassium, and a smaller source of minerals like magnesium and calcium. These important vitamins and minerals are not present in other oat types because the processing involved in making rolled oats and instant oats removes these properties. Overall, steel-cut oats are a high-fiber and high-quality alternative to other oat types, and works really well in recipes like oatmeal and porridge.

Because of its coarse texture, however, steel-cut oats may not work well in recipes involving oat baking, such as muffins, pancakes, and cookies. I would advise you to use rolled oats in these baking recipes because they are much softer and can be ground into powder without any risk of incurring added sugar.

Ingredients and Tools Required

Saucepan. The very first step is to pour water halfway up your pan and bring it to a rolling boil. You can use milk instead of water if you prefer a creamier oatmeal. If you are wondering what kind of milk you can use, there is no limit-any milk is ok for boiling.

Strainer (optional). A strainer allows you to drain the water after the oats have finished cooking, which gives you the freedom to soak your oats in a different liquid. In most cases, however, you can simply pour the oatmeal into a bowl.

Steel-cut oats. The most important ingredient for your overnight steel cut oats. I would suggest buying them plain and gluten-free, so that you do not risk any added ingredients being in them like sugar and salt.

Sea salt. Drop a pinch of sea salt during the boiling process to enhance the effects of the boil. It also gives extra flavor to your oats.

Water or milk. Whatever liquid you use, you must soak your oats and boil them to soften up the oatmeal. Use water if you want a plainer taste and use milk if you want a creamier texture.

Delicious Topping Ideas

Creamy overnight oats with milk, chocolate, and sliced banana.

Bananas. Sliced bananas are an easy topping for steel cut overnight oats. You can also mash the bananas in the liquid to make a creamier oatmeal.

Egg whites. Need a protein kick? Egg whites can be incredibly vital in the morning to energize your body after waking up. Egg whites don’t exactly give much taste to your oatmeal, but they are a reliable way to add extra nutrients.

Peanut butter. This is probably the best way to add healthy fats and protein to your oats. The taste of nut butters meshes well with any other toppings.

Greek yogurt. Yogurt adds protein like peanut butter, but also puts healthy probiotics in your oats. These probiotics can make it easier for your stomach to digest the oatmeal. Some may find the taste to be tangy and overbearing, however.

Cinnamon. Cinnamon is extremely easy to use and tastes great! If there was one topping that I had to use for any oatmeal recipe, it would be cinnamon, because the flavor it provides is so pleasant.

Chia seeds. This underrated topping has very little interference with the texture of the oats, and is packed with healthy omega-3 fatty acids and essential minerals.

Maple syrup/honey. If you need a natural sweetener for your oatmeal, these two work better than just adding plain sugar. These liquids are viscous, so stir them in well.

Fruit purees and jelly. Similar to syrup, fruit purees and jellies add some extra flavor and sugar to your oatmeal. Peanut butter and jelly oatmeal is a thing, believe it or not!

Chocolate chips. Chocolate-type mix-ins are cool because you can eat them in either a solid form or liquid form. Throwing chocolate bars like Hershey’s in your oatmeal and melting them in the boiling pot is my personal favorite.