Trim Healthy Mama: {Fuel Pull} Overnight Oatmeal

Are you wondering what overnight oatmeal is? Simply put, it’s soaking oats (whole rolled oats, not quick oats) overnight. Why would you want to do such a thing?

Well, oats contain phytates, which keeps your body from absorbing minerals. By soaking the oats, those phytates break down, allowing for more mineral absorption and easier digestion.

Soaking grains is not a new concept, and with a bit of preparation, you can prep your oatmeal quickly in the evening. And, even if you’re following Trim Healthy Mama, you can still enjoy a morning bowl of oatmeal – as an energizing meal and even when you want to fit in a fuel pull meal.

Fuel Pull Overnight Oatmeal for a Trim Healthy Mama

Soaking oats overnight is very easy. All you need to do is put your oats in a large glass measuring cup, add a pinch of salt, and liquid.

Microwave for a few minutes, let sit for a few more minutes longer, then let it soak overnight in the fridge. In the morning, you can eat it cold or warm it up, with or without some added toppings.

For a recipe to fit the fuel pull guidelines it must be low in carbs as well as fats. The Cookie Bowl Oatmeal recipe in the Trim Healthy Mama book used 1/4 cup of oatmeal – which is just a touch over the carb limit.

But I figured it if was good for the cookbook, I could follow the same guideline. I wasn’t keen on the specific recipe in the book so I played around until I came up with my own version.

The oatmeal still fits within fuel pull guidelines, and soaking overnight in a cup of liquid makes the oatmeal feel like a hearty portion. Just one note – the oatmeal doesn’t absorb all the liquid so it’s a bit ‘soupy’.  

I like to add a spoonful of protein powder to add some protein, a bit of thickness, and staying power (so I don’t get hungry an hour later!).

The recipe below also includes measurements for ‘energizing’ oatmeal, which uses less liquid but still makes a hearty portion. Trim Healthy Mama book for the specific fuel source guidelines.) I’ve also included some topping ideas. Just remember to limit them, depending on what sort of meal you’re going for.

Trim Healthy Mama Overnight Oatmeal Recipe (Fuel Pull & Energizing variations)


Fuel Pull version:

  • 1/4 cup whole oats
  • pinch of salt
  • {approximately} 1 cup liquid

Energizing version:

  • 1/2 cup whole oats
  • pinch of salt
  • {approximately} 1 1/2 cups liquid


  1. Put the oatmeal into a 2-cup glass measuring cup. Add a pinch of salt.
  2. Add enough liquid to reach the 1 cup mark (for the FP version) or 1 2/3 cup mark (for the E version) on the measuring cup. I like to use half unsweetened almond milk and half hot water.
  3. Microwave on high for 4-5 minutes, watching closely over the last minute to make sure it doesn’t overflow the container. Let it sit in the microwave for another 5 minutes.
  4. Transfer to another container or leave in the measuring cup and refrigerate overnight. (If leaving in the glass measuring cup, allow to cool slightly before refrigerating).
  5. In the morning, add a sweetener if you like, eat cold, warm it up, or add your preferred toppings.

Topping ideas (use within Trim Healthy Mama guidelines)

  • Dried cranberries & nuts
  • Raisins & nuts
  • Diced apple & cinnamon
  • Diced apple & dried cranberries
  • Diced apples, raisins & cinnamon
  • Fruit preserves
  • Cocoa powder & dash vanilla
  • Cocoa powder & peanut butter
  • Cinnamon & vanilla
  • Frozen berries & cinnamon
  • Blueberries & walnuts
  • Peanut butter & banana
  • Walnuts & maple syrup

Healthy Breakfast Recipes

Preparing a healthy breakfast does not have to be a time-consuming task. It’s just a matter of finding new ways to prepare ingredients you already use. So give soaked overnight oatmeal a try!

What’s your favorite oatmeal topping or add-in?

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