These steel-cut overnight oats are thickened with tahini, flavored with cinnamon, and slightly sweetened with honey. By cooking oats in dairy-free milk for a few minutes, they lose some bite and make a rich, creamy gluten-free porridge. It’s a fiber-rich breakfast and the perfect healthy oatmeal recipe. You can replace it with maple syrup to make it vegan and low FODMAP!
Because I’ve been doing so much research my new healthy carb recipeCARBIVORE, which made me pay more attention to making sure my breakfast is low in sugar and high in fiber.
Sure, there are plenty of grain-free ways to do this, but if you’re like me with a soft spot for morning soft bowls, you might be similarly inspired to make your breakfast oats a little healthier.
A simple step in the right direction is Swap regular oats for steel cut oats, which has a better effect on your blood sugar. The tradeoff, of course, is convenience: Steel-cut oats usually take twice as long to soften when you cook them on the stovetop.
Until I discovered the trick to making steel cut oatmeal rich and creamy, another downside was that they didn’t thicken and soften like normal overnight cereal Do. Fortunately, you can still use this pre-made technique with just one more step, which I’ll cover.
But first, let’s talk about the health benefits.
What is the difference between steel cut oats and rolled oats?
Oats are often referred to as whole grains, even in more processed forms, because the husk and germ are almost always left intact. Compared to other grains, oats are nutritionally well-balanced: high in protein, low in carbohydrates, and packed with healthy fats and fiber.
Because of this, oatmeal has the potential to improve insulin sensitivity and help lower blood sugar levels when prepared properly, rather than in quick-cooking microwave packs with lots of added sugar.
While you can buy whole oats (whole grains), the more common variety is steel cut oats, which are exactly what they sound like: Cut whole grain cereal into smaller, more manageable pieces.
Slicing the oats themselves also cuts the cooking time in half, but maintains all the integrity of the whole grain—the bran, germ, and endosperm—making them the best type of oat for lowering blood sugar.
You can use steel cut oats in most of the same preparations as their precooked cousin, rolled oats, they just take a little more time.
Unlike steel cut oats, “Rolled” or “old fashioned” oats are pre-steamed, Soften the husks to flatten between steel rolls. These tiny oatmeal pancakes (like oatmeal toast!) have a row of bran in the middle, which is what most people imagine when they think of oatmeal.
“Instant” or “Instant Oatmeal” pressed thinner to reduce cooking time. As with all grains (and plants in general), for more processing and convenience, your body doesn’t have to work hard to break down food into usable energy (which can cause your blood sugar to spike).
For this reason, I try to use more steel cut oats these days and try to add some seeds, nuts and whole fruits or vegetables to every recipe.
How do you make steel cut overnight oats?
Since steel cut oats are not precooked, they won’t soften overnight like old fashioned oats Gluten-Free Overnight Oats Recipe.
A quick remedy I found from this recipe is to simply start your overnight oats with boiling liquid. This is an extra step, but only takes 5 minutes.
All you have to do is combine your steel cut oats with dairy-free milk and bring to a simmer. Cook for a minute, then remove from heat to cool. The hot liquid makes it easier to stir the other ingredients.
I added chia seeds and tahini to give these gluten- and dairy-free overnight oats a richer texture. With nut milk, steel cut oats become soft and creamy – not unlike the texture of stovetop porridge, but in just 5 minutes!
Are steel cut oats gluten free?
All oats are naturally gluten-free, but are usually processed in the plant along with other wheat products. If you have celiac disease or are sensitive to gluten, be sure to buy certified gluten-free steel-cut oats.
How can I make these vegan overnight oats?
This gluten- and dairy-free overnight oats recipe can also be made vegan if you substitute honey for maple syrup. This will also make oats low in FODMAP if you stick to serving sizes.
What can I provide with these gluten free overnight oats?
The recipe below is a blank canvas. In the picture I put another dollop of tahini, a little cinnamon, sesame seeds and a little honey on top of steel cut overnight oats. There’s very little sweetener in the recipe, and you can make these sugar-free by omitting it, rather than topping sliced overnight oats with sliced berries or bananas.
Other recipes for gluten-free overnight oats and make ahead steel cut oats:
Read on for how to make steel-cut overnight oats, and if you like gluten-free oatmeal recipes, check out the rest of the archives:
With health and hedonism,
Rich Creamy Steel Cut Overnight Oats
These steel-cut overnight oats are thickened with tahini, flavored with cinnamon, and slightly sweetened with honey. By cooking oats in dairy-free milk for a few minutes, they lose some bite and make a rich, creamy gluten-free porridge. This is the perfect make-ahead healthy oatmeal recipe. You can add more sweetness and fiber to the top with these extra garnishes: sesame seeds, cinnamon, sliced strawberries, raspberries, sliced bananas, hemp seeds. You can always drizzle more honey or maple syrup if you need more sweetness. Just replace the honey with maple syrup to make it vegan and low FODMAP!
serving size 4
In a small saucepan, combine oats, almond or oat milk, vanilla, cinnamon and salt. Bring to a simmer over medium-high heat. Once it starts bubbling, cook for a minute, then remove from heat completely.
Turn off the heat and stir in the tahini and honey until dissolved – the tahini will thicken the oat mixture slightly. Add chia seeds and mix well.
Transfer the oatmeal mixture to a large glass Tupperware, two quart-sized mason jars, or 4 smaller resealable pint-sized glass jars. Let cool slightly before covering and transferring to refrigerator. Refrigerate for at least 8 hours, or up to 5 days.
Serve cold or reheat in the microwave with some suggested garnishes!