High Fiber Steel Cut Overnight Oats

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Overnight oats, but with steel cut oats! These high fiber steel cut overnight oats have the PERFECT chewy texture with just a few minutes of hands-on time the night before. Vegan, made without yogurt, gluten free + low FODMAP option!

These high fiber steel cut overnight oats will be one of the most filling overnight oats recipes you ever try!

I’m firmly in my overnight oats era…I mean, who can argue with the perfection of tiramisu overnight oats? And I defy you to find someone who isn’t full after eating my high protein overnight oats!

As a busy human who gets bored easily eating the same thing loves variety, overnight oats are one of those plant-based recipes with endless variations. But/and/also… how many recipes can you think of that turn barely 10 minutes of evening prep into a grab and go, nutrient-dense breakfast you don’t have to think about come morning?

And the dietitian in me loves how easy overnight oats make it to get the benefits of oats into your life, because they are packed with plenty of soluble fiber to support digestion as well as minerals like iron, zinc and magnesium.

Speaking of fiber…most of us aren’t eating enough high fiber foods, so I wanted to make this a high fiber overnight oats recipe so that you can start crushing your fiber goals before 9AM.

Between the steel cut oats, ground flax and high fiber raspberries, each one of these servings clocks in at 15 grams of fiber! It’s a hearty serving, so if you have a smaller appetite, just divide into 4 servings instead of 3, and you’ll still get over 10 grams of fiber per serving. If you’re new to high fibre meals, this might also be a good idea to give your body time to adjust.

Eating well isn’t rocket science: it’s about making it easier – and tastier – to eat more whole plant foods. And if you’re looking for more gut-friendly, plant-based recipe inspo, I highly recommend you grab a copy of my book, Good For Your Gut!

Raid the pantry to make these high fibre steel cut overnight oats

These overnight oats have a peanut butter and jam vibe but I’ve left them relatively unsweetened so you can adjust the sweetness to your taste. You’ll need just 8 basic pantry ingredients to make this filling, gut-friendly breakfast! No yogurt or chia seeds in this one, for something different.

steel cut overnight oats ingredients in bowls
Got a bag of steel cut oats languishing in your pantry? Grab some basics, like peanut butter and vanilla and turn them into yummy overnight oats!
  • Steel cut oats: steel cut oats are different than rolled oats. Instead of being steamed and rolled, they are simply the whole oat groat, cut. They have a chewier texture than rolled oats that is super satisfying.
  • Non-dairy milk: choose your favourite here! Creamy soy milk will add plant-based protein; oat milk has a rich texture, almond or macadamia milk are nice and light if that is your preference.
  • Fresh or Frozen Raspberries: raspberries are a sneaky high fiber food: just ½ cup of raspberries has 5 grams of fiber! I love frozen raspberries here because they thaw and get saucy as they sit overnight.
  • Peanut butter: natural peanut butter offers plenty of protein and makes the oats nice and creamy. I like Adam’s brand, or why not make homemade peanut butter?
  • Ground flax: ground flax seed is high in omega 3 fatty acids and it helps create a thick texture in the oats thanks to their soluble fiber.
  • Vanilla: lends a sweet taste, and helps make the oats more dessert like!
  • Cinnamon: cinnamon helps balance out earthy flavours in recipes, making them seem sweeter than they are. Plus it’s a powerful phytochemical-packed spice!
  • Maple syrup: for sweetness, you could absolutely add cane sugar if you prefer as the warm oats will dissolve it easily.

How to make steel cut overnight oats, step by step

Making steel cut overnight oats is very similar to making overnight oats with rolled oats. However, the trick to making delicious steel cut overnight oats that are pleasantly chewy – and not hard as a rock – is to start with a hot soak. Here’s how:

hand adding cinnamon to a pot of oats
You’re going to bring oats and liquid to a boil, then immediately turn off heat and add in the rest of the flavourings.
hand whisking pot of oats
Give a good whisk and you’re done! Yep, it’s that easy.
  • Step One: Heat up the oats. Bring the liquid and steel cut oats to a boil on high heat. Once the boil starts, turn off the heat.
  • Step Two: Mix as usual. Now, it’s like a regular overnight oats recipe! Just whisk in all the other ingredients into the pot, except the raspberries.
  • Step Three: Pour into mason jars and chill. Now, just pour the oats into 3 or 4 2-cup (500mL) mason jars and divide raspberries between the jars. Fasten the lids and place in the fridge overnight, or up to 5 days.

It’s really that easy! Just one extra step…but since this recipe makes 3 or 4 servings, it’s well worth it for a chewy, satisfying breakfast.

hand spooning overnight oats into mason jars
Pour or spoon into 3 or 4 mason jars, top with raspberries and then refrigerate overnight.

Want to make a no cook, overnight steel cut oats? Skip the heating step, go straight to the mixing step with these two options: either use quick cooking overnight oats OR simply soak your overnight oats for a minimum of 24 hours before eating.

FAQ: are steel cut oats healthier than rolled oats?

Let the dietitian give it to you straight: ALL oats, from quick cook to steel cut, are nutritious.

Where steel cut oats shine is simply that you’re eating more oats per volume, as they haven’t been made larger by steaming and rolling. As a result, steel cut oats tend to be higher in protein and fiber than rolled oats, with 5 grams each per ¼ cup dry serving, versus 3.75g protein and 2.85 g fiber per ¼ cup serving of rolled oats.

Plus, steel cut oats have a heartier chew, so they are going to digest a bit more slowly, which may help you feel fuller, longer.

(Nutrition note: comparison is using Bob’s Red Mill steel cut and Rogers Rolled Oats)

Desiree’s Tips, Tricks + Suggestions

  • These steel cut overnight oats will last for 5 days in the fridge, no problem! They will get thicker the longer they sit, so just loosen up with a bit of non-dairy milk.
  • This recipe has an unsweetened flavour because raspberries are tart…if you like it sweeter, just add more maple syrup to taste in the morning!
  • Like I said above, this recipe suggests a hearty serving for those with bigger appetites. If you have a smaller appetite, you might like to divide this recipe into 4 jars…and maybe add some extra raspberries to each?
  • Gluten free? Low FODMAP? Use gluten free steel cut oats and flax for a GF version. For low FODMAP, either keep raspberries to ⅓ cup per portion OR swap in strawberries, which are low FODMAP.
  • Peanut free? Sesame tahini or sunflower seed butter are great swaps for peanut butter
  • There are infinite ways to customize your overnight oats, so have fun with it: add hemp hearts for even more protein, play with spices, like more cinnamon or cardamom, if you want some crunch to go with your chew, add some chopped nuts or seeds.

More delicious vegan overnight oats recipes

  • 5 Minute Tiramisu Overnight Oats
  • 5-Minute Blackberry Pie Overnight Oats
  • High Protein Overnight Oats (vegan!)
  • 5 Minute Blueberry-Chia Overnight Oats (vegan)
  • Plum Ginger Oolong Overnight Oats

steel cut overnight oats in mason jar Print

High Fiber Steel Cut Overnight Oats

These steel cut overnight oats are a heartier, higher fibre take on your favourite overnight oats! No yogurt, no chia…with a peanut butter and jam vibe and a whopping 15 grams fiber per serving. Course BreakfastCuisine AmericanDiet Gluten Free, Vegan, VegetarianKeyword oats, overnight oats, Peanut Butter, raspberriesDietary Preference dairy free, Gluten-Free, low FODMAP, nut free, vegan, vegetarian Prep Time 5 minutesCook Time 5 minutesTotal Time 10 minutes Servings 3 servings Author Desiree Nielsen, RD

Ingredients

  • 1 ½ cups non-dairy milk soy for protein, almond for low FODMAP
  • 1 ½ cups water
  • 1 cup steel cut oats gluten free if needed
  • pinch salt
  • ¼ cup natural peanut butter sub tahini or sunflower seed butter if needed
  • 3 tablespoons ground flax
  • 2 tablespoons maple syrup
  • 2 teaspoons pure vanilla extract
  • ½ teaspoon cinnamon
  • 1 ½ cups raspberries fresh or frozen

Imperial – Metric

Instructions

  • Place milk, water, oats and salt in a medium pot over high heat. As soon as it comes to a boil, remove from heat.
  • Whisk in peanut butter, flax, maple syrup, vanilla, and cinnamon. Carefully pour or spoon into 3 2-cup (500 mL) mason jars and top with raspberries.
  • Fasten lids on jars and place in fridge overnight or up to 5 days.
  • To serve, adjust sweetness to taste and if you like, loosen up with a bit more non-dairy milk. And yes, you can also heat them! Just zap in the microwave or gently warm in a small pot with a splash of water.

Video

Notes

Low FODMAP note: a low FODMAP serving of raspberries is 1/3 cup so adjust accordingly…or swap strawberries for raspberries because they are low FODMAP.

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