You know the drill. Mornings too quickly cascading from half an hour in the kitchen whipping up a high protein breakfast to hurriedly slathering PB on burnt toast with t-minus three minutes until your first Zoom meeting, towel still balancing on your head post-shower.
The answer? Overnight oats. And not just any oats. Joe Wicks overnight oats.
Not sure what they actually are? According to registered nutritionist Emily Hyland (omnomhealth.co.uk), overnight oats are 'an easy, no-cook porridge alternative where, instead of heating the oats, you simply soak them in milk or yogurt overnight.'
May sound a little beige, but with a touch of honey, a sprinkling of seeds or nuts for crunch or even a boost of protein powder, overnight oats can be a seriously tasty morning go-to.
Nutritionally speaking, they're a great way to start your day with a balanced meal, says expert Laura Matthews (@lau_matthews_nutrition). 'Overnight oats include all of the essential food groups and macronutrients; starchy, slow release carbs from the oats, fat, calcium and protein from the dairy and potentially an element of fruit or veg from your toppings, too.'
Plus, 'oats are more digestible after being soaked overnight and are loaded with filling fibre, plenty of vitamins and lots of minerals', shares Hyland. They're perfect for summer too, as there's no need to heat them up.
How to make? Simply mix your chosen ingredients the night before, leave to soak overnight and serve in the morning with your toppings of choice. Top tip: make three to four portions in one go for the simplest breakfasts all week long.
The best thing about overnight oats is that, like porridge, they're pretty much a blank canvas for whatever topping you crave. It's why, Joe Wicks has so many damn recipes.
Follow his guidance below. Or, make your own and get creative with these nutritionist-approved toppings;
- Nuts (think walnuts, almonds, cashews, macadamias, brazils)
- Seeds (think chia seeds, pumpkin seeds, sunflower seeds, flaxseeds)
- Spices (think cinnamon, nutmeg, cardamom)
- Fruit (think berries, banana, pear, apple).
15 Joe Wicks overnight oats recipes
1. Chocolate and banana overnight oats
This is one of Wicks' go-to overnight oat combos when he's stuck for healthy breakfast ideas. Big sweet tooth? Top with dark chocolate for that extra hit.
2. Carrot cake overnight
Cake? In delicious, nutrient-dense breakfast form? We're in. Overnight oats can basically be pimped into any flavour you fancy, carrot cake included. Simply mix grated carrot, walnuts, raisins, honey and yoghurt with your oats. Et voila.
3. Chocolate, banana and blueberry overnight oats
Love fresh fruit in your breakfast but also a chocolate kind of woman? Yeah, us too. Take things up a level with Joe's chocolate and fruit overnight oats. He uses banana and blueberry here, but feel free to top with whatever fruit you have in the fridge.
4. Blueberry and pear overnight oats
The ultimate summer overnight oats combination: fresh, fruity and light, quick to whip up and really damn tasty. Ideal for eating on summer mornings in the garden reading your book. Yep. Health wise, pears are nutrient powerhouses: they're especially high in folate, vitamin C, copper and potassium. Win, win.
5. Apple and cashew overnight oats
There's a reason the old wives told you to eat an apple a day to keep the doctor away: they're packed with all the important things your body needs to fight free radicals, infections and diseases, like antioxidants, vitamins, minerals and fibre. Top your overnight oats with chopped apple and cashew nuts, known for their high levels of hearty healthy fatty acids and perfect for providing that much-needed crunch to any bowl of oats.
6. Chocolate protein and coconut overnight oats
If you're on the hunt for a high protein breakfast option and want to pimp your oats a little, why not make like Joe and add protein powder to yours? This combo is Bounty bar-turned-breakfast bowl: in other words, really, really good.
7. Walnut and caramelised banana overnight oats
Caramelising your banana takes only a few minutes and takes your fruit to a whole new level of caramel, sugar-y deliciousness. You heard it here first. Top tip: where Joe's recipe mentions cooking the oats, simply skip the step and refrigerate your mixture for at least an hour, instead.
8. Chocolate and berries overnight oats
You all know to aim for five, if not ten, portions of fruit and veg a day, but do you know why? Well, in short, their sheer nutrient density. Take berries, for example, a great source of vitamins, minerals, fibre and antioxidants, which help to keep free radicals under control in your body.
9. Vanilla protein, almond, blackberry and honey overnight oats
Another great Joe Wicks overnight oats recipe to try if you're watching your protein intake and keen to get a slightly higher serving from your morning meal. FYI, the NHS advises eating around 0.75g of protein per kg of bodyweight, but nutritionists advise eating at least 1.2g per kg of weight if you're more highly active, to help muscle repair and regrowth.
10. 80% dark chocolate and berry overnight oats
Simple. Delicious. Packed full of vitamins, minerals and antioxidants and probably a breakfast that the kids would love, too. Currently expecting or just given birth? Read our complete guide to Joe's newest book Wean in 15, aimed at teaching parents how to carry healthy eating habits into their newborns weaning process.
11. Chocolate orange protein overnight oats
Oh yep. This is like having a Terry's Choc Orange every day.
12. Quinoa, oat and coconut overnight oats
Fun fact—overnight oats can indeed be made from other grain varieties, they just need to be soaked overnight to become soft, 'soaked' and ready to eat. Next time you run out of good old oats, add some quinoa to your mix for a boost of nutrients. Or, if you'd rather just stick in in your salads, read the WH guide to how to cook quinoa (sans mushy, sludgy mess).
13. Raspberry, blueberry and nectarine overnight oats
Even more proof that a nutritious breakfast really can be eaten straight from a Tupperware container, if Joe himself does it. Shift workers or busy parents, this humble Joe Wicks overnight oats recipe is for you. For a seriously delicious summer boost, top generously with berries and juicy nectarine.
14. Sunflower seed and strawberry overnight oats
High in protein, fibre, vitamins and minerals, sunflower seeds make a great overnight oats topping, thanks to their crunch. Pile high with berries, drizzle with honey and you've got yourself a seriously tasty looking dish. Enjoy.
15. Double chocolate, banana and berry overnight oats
Double the chocolate = double the delicious. Right? A take on the simple oats and yoghurts plus toppings combo, but this time, with chocolate, banana and berry, to boot. Yum.
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