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)

Tools & Equipment

  • Glass measuring cup
  • Microwave
  • Container – or mason jar
  • Spoon


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


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!

Step One

Measure out your oatmeal and place in a 2-cup measuring cup. Add a pinch of salt to the oats.

Step Two

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. You can try other unsweetened milk such as coconut milk, oat milk or soy milk, these are great milk alternatives and often provide a different flavour to the oats.

Step Three

Microwave on high for 4-5 minutes, make sure you watch closely on the last minute to make sure the mixture doesn’t overflow from the container.

Let the oatmeal mixture sit for 5 minutes in the microwave.

Step Four

Remove the glass container from the microwave and transfer the mixture into another container before placeing in the refrigerator.

You can also keep the mixture in the glass measuring cup and cover before the refrigerator. Though if you are keeping it in that same container, make sure it cools a little before placing it in the refrigerator.

Refrigerate overnight, make sure it is covered with a lid or film.

Step Five

In the morning, add a sweetener if you like, eat cold, warm it up, or add your preferred toppings.

You can add in a dash of vanilla essence for flavour, fruit or nuts to top.

If you aren’t following the plan as strictly or looking for alternative flavours for your overnight oats, you can add honey, syrup or seeds.

Overnight Oats Topping Ideas

These can be used within Trim Healthy Mama guidelines. Though check if you are following S, E or Fuel Pull first before adding your toppings.

These topping ideas are great for changing up the flavours and keeping the recipe fresh for different breakfasts each day.

  • 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

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