Craving something sweet but don’t want added sugar? Check out this tasty recipe for Raspberry Overnight Oats; a healthier alternative that’s packed with flavor!
Have you jumped on the overnight oats wagon yet?
If we’re being honest here, (and why wouldn’t we be?!) I didn’t really like them the first time I tried them.
The recipe was kind of runny, even after they’d soaked overnight.
It reminded me of what I thought gruel tasted like…
So I started experimenting to see if I could make them work and discovered the secret to thick, creamy overnight oats is to use a thick and creamy Greek yogurt like Fage.
Nope, Fage isn’t paying me in any way, shape, or form to say this!
I don’t think they even know I exist.
In fact, I kind of wish they would pay me to recommend them because they’re the only Greek yogurt I use in recipes!
But I digress.
When you add a thick Greek yogurt to the overnight oats mixture, the soaked oats end up having a much creamier texture.
And they kind of taste like cheesecake because of the twang from the yogurt!
Sign. Me. Up.
I’ve had so much fun experimenting with different flavor combinations, and this one is definitely a winner!
I used a tiny bit of pistachio extract, and drizzled the cups with some sugar-free white chocolate sauce.
It’s kind of like dessert, but it’s packed with protein and only has 5 grams of naturally occurring sugar from the raspberries.
If you follow Trim Healthy Mama (THM), this is a THM E meal.
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Are Overnight Oats Good For You?
Did you know that soaking oats actually makes this healthy meal even better for you?
Yup.
It does!
The soaking takes the place of cooking your oats, and something kind of magical happens during the soaking.
Soaking the oats overnight breaks down the starches and reduces the natural phytic acid in the oats.
Why does this matter?
The process makes it easier for your body to digest the oats and use their nutrients more efficiently!
Cold soaked oats also contain increased resistant starch, a healthy carb that has been shown to aid in weight loss and helps you feel fuller longer.
Resistant starch also helps reduce spikes in your insulin levels, making overnight oats a very healthy option if you have diabetes.
Pretty cool, right?
You’ll want the oats to soak for at least 8 hours, so whip up a batch before bed and they’ll be perfect in the morning.
The texture of overnight oats is different from cooked oats, and it took me a few times of trying them to really like them, but now?
I prefer my soaked oats recipes over the cooked ones!
What You Need to Make Raspberry Overnight Oats
Rolled Oats: A great source of healthy carbs and fiber plus some high-quality protein for good measure. They’re also high in antioxidants. Basically, they’re a super food! Use the old-fashioned kind, not the instant or quick cook variety.
Unsweetened Almond Milk: It’s low in sugar and carbohydrates, especially compared to cow’s milk and is low on the glycemic index so it won’t spike your blood sugar.
Plain Nonfat Greek Yogurt: My favorite kind is Fage because it’s the thickest and richest yogurt I’ve ever tried! Packed with protein, it will help you to feel full longer.
Swerve Confectioners (or another powdered low carb sweetener): Plain yogurt is a little tangy by itself, so add some sweetener so it doesn’t taste like sour cream… I prefer using powdered sweetener so it dissolves better without any grittiness.
Vanilla Extract: Did you know you can make your own vanilla extract with vanilla beans? Did you know it’s rich in vanillin and even has some antioxidant benefits? Plus it tastes amazing!
Fresh Raspberries: Raspberries are basically a superfood. They’re filled with antioxidants, plus they have potassium, manganese, and even omega-3 fatty acids. They can actually help your body regulate its blood sugar. Plus they taste amazing! Superfood, indeed.
Optional Ingredients That Can Make These More Like Dessert
Pistachio Extract (optional): I love experimenting with different flavor combinations, and raspberries taste amazing with pistachios. Since I separate my fuels and avoid combining fats and carbs, this pistachio extract gives me that decadent flavor combination without adding any fat. This extract is actually an emulsion and a very little bit goes a long way. Don’t add more than the recipe calls for or it will end up tasting too strong and not in a good way…
Sugar-free White Chocolate (optional): If you have a sweet tooth, overnight oats are actually a great way to satisfy your cravings for dessert! Sometimes I like to drizzle this sugar-free white chocolate sauce over top. It has sucralose in it which I generally avoid, but every so often a teaspoon or two of the sauce is fine for me! If you follow Trim Healthy Mama, this would be considered a personal choice. Another way to make these raspberry overnight oats feel more like dessert is to add a teaspoon of sugar-free white chocolate chips.
My Easy Method of Assembling Overnight Oats
The easiest way to make overnight oats when you’re making a recipe with more than one serving is to mix all the oats ingredients together in a big bowl.
I combine the oats, yogurt, unsweetened almond milk, sweetener, and extracts and mix them together until there are no more lumps from the yogurt.
Then it’s time to layer the jars.
Some recipes I’ve tried have all the fruit on top.
This is great for those first few bites!
But I want fruit in every spoonful.
So I always divide the fruit in half, and sometimes in thirds, and then layer the fruit and the oats mixture in my airtight containers.
That way, the last bite is just as delicious as the first one!
Sure, this method might be a little messier because the oat mixture is kind of runny at first, but I think it’s totally worth it.
How to Store Overnight Oats
Overnight oats need to soak for at least 8 hours before eating to get the full benefits of soaked oats.
The easiest way to store them is with a container that has a lid.
I’m loving these glass jars with a bamboo lid and a spoon attached!
But if you need a container that has a better seal, these jars have screw top lids but they still have a spoon attached to the side.
Or you can always use a canning jar!
Because of the dairy ingredients, you’ll need to store your individual containers in the refrigerator.
I like to mix up one or two varieties of overnight oats each Sunday so I have an easy breakfast or snack every day.
More Overnight Oats Recipes to Try!
Click the images below to go to the recipes.
Resources and Shopping Links
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Sources: 10 oz Mason Jars | Spatula Set | Citrus Juicer Hand Press | Stainless Steel Measuring Cups and Spoons | Angled Liquid Measuring Cup Set | Glass Jars with Bamboo Lids and Attached Spoons | Overnight Oats Jars with Screw Tops and Attached Spoon | 4-quart Glass Mixing Bowl with Handle
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Raspberry Overnight Oats with White Chocolate
Making a healthy switch doesn't have to mean you miss out on taste - try this recipe for Raspberry Overnight Oats to get the taste & the nutrition in one!
Ingredients
- 2 cups old fashioned rolled oats
- 2 cups unsweetened almond milk
- 1 cup plain nonfat Fage Greek yogurt
- 4 Tablespoons Swerve sweetener (or preferred low carb sweetener)
- 1 teaspoon vanilla extract
- 1/4 teaspoon pistachio extract
- 1/4 teaspoon mineral salt
- 12 ounces fresh raspberries
- 4 teaspoons Bake Believe white chocolate chips (optional)
- 4 teaspoons Torani sugar free white chocolate sauce (optional)
Instructions
- Rinse 12 oz. of raspberries and lay out to dry on paper towels.
- Place 1/8 of the raspberries in the bottom of four 10-16 oz containers with lids.
- In a large mixing bowl, combine the rolled oats, almond milk, yogurt, extracts, and sweetener. Mix until well combined.
- Scoop the oat mixture on top of the layers of raspberries, divided evenly between each container, approximately 3/4 cup per container.
- Divide the remaining raspberries evenly between each container on top of the oat mixture.
- If desired, drizzle 1 teaspoon of the sugar-free white chocolate sauce and/or add 1 teaspoon of sugar-free white chocolate chips to each jar.
- Cover the jars and refrigerate overnight. Serve cold, or at room temperature.
- These jars of oatmeal can be stored for up to a week in the refrigerator.
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Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 255Total Fat 4gSaturated Fat .5gTrans Fat 0gUnsaturated Fat 2.4gCholesterol 3mgSodium 124mgCarbohydrates 40gNet Carbohydrates 30gFiber 10gSugar 5gSugar Alcohols 5gProtein 13g
Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using My Fitness Pal Pro. All sugar alcohols are subtracted from the final carb count. Please refer to our complete Nutritional Disclosure for more details.
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