Strawberry Blueberry Hazelnut Overnight Oats

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published March 12, 2023

Imagine waking up and your breakfast is ready. Overnight Oats can be that one breakfast item. This recipe is made refreshing with fresh strawberries.

If you're looking for a healthy, delicious, and easy-to-prepare breakfast that will keep you fueled throughout the day, look no further than these Strawberry Blueberry Hazelnut Overnight Oats! 

Made with a blend of creamy hazelnut milk, hearty steel-cut oats, and a medley of fresh berries and spinach, this recipe is packed with nutrients, fiber, and flavor. Plus, the sliced strawberries and blueberries make for a beautiful and tasty garnish that's sure to impress!

Start Your Day Right: The Incredible Benefits of Steel-Cut Oats for Your Health and Blood Glucose 

Steel-cut oats are a minimally processed whole grain that has been cut into small pieces using a steel blade. Unlike rolled oats, which are flattened with a roller, steel-cut oats retain more of their natural texture, giving them a chewy and nutty flavor. Nutritionally, steel-cut oats are a great source of complex carbohydrates, fiber, and protein, which make them a slow-release energy source and help keep you feeling full for longer periods of time. They are also rich in important minerals such as iron, zinc, and magnesium, as well as vitamins B1 and B6.

For people living with diabetes, steel-cut oats can be a great addition to their diet due to their low glycemic index (GI) score. The GI score for steel-cut oats can vary depending on the brand and how they are cooked. 

Generally, steel-cut oats have a GI score between 42 and 55, which is considered low on the glycemic index scale. The glycemic load (GL) of steel-cut oats, which takes into account both the GI score and the amount of carbohydrates in a serving, is typically around 10. This means that a serving of steel-cut oats has a minimal impact on blood sugar levels and can be a healthy choice for people with diabetes or those looking to manage their blood sugar levels.

Foods with a low GI score are absorbed more slowly, causing a slower rise in blood sugar levels. This can be beneficial for people with diabetes who need to monitor their blood sugar levels. Steel-cut oats have a lower GI score than processed cereals or instant oats, which means they can help to regulate blood sugar levels and improve insulin sensitivity.

Rolled Oats vs. Steel-Cut Oats

Rolled oats and steel-cut oats are both healthy and nutritious options for breakfast and can be used interchangeably in many recipes. However, there are some differences between them that may affect their nutritional value and texture.

Rolled oats, also known as old-fashioned oats, are made by steaming and then flattening whole oat groats with a roller. This process makes them easier to cook and results in a flatter, smoother texture. Rolled oats can be further processed into quick oats or instant oats, which are more finely ground and cook more quickly, but can have a higher glycemic index due to their increased surface area.

Steel-cut oats, on the other hand, are made by cutting whole oat groats into small pieces with a steel blade. This process results in a chewy and nutty texture that some people prefer over the softer texture of rolled oats. Steel-cut oats take longer to cook than rolled oats and can require up to 30 minutes of simmering on the stovetop.

From a nutritional standpoint, both rolled oats and steel-cut oats are good sources of fiber, protein, and important minerals such as iron, zinc, and magnesium. However, steel-cut oats tend to have a slightly lower glycemic index than rolled oats, which means they may cause a slower rise in blood sugar levels. They also have a higher fiber content, which can help promote feelings of fullness and regulate digestion.

Overall, both rolled oats and steel-cut oats are healthy options for breakfast and can be used in a variety of recipes. The choice between them often comes down to personal preference and cooking time.

Go Nuts for Hazelnut Milk: The Delicious and Nutritious Dairy-Free Alternative

Hazelnut milk is a plant-based milk made from blended hazelnuts and water. It has a creamy texture and nutty flavor that makes it a popular alternative to dairy milk and other nut milks. Hazelnut milk is a good source of healthy fats, vitamins, and minerals that can provide several nutritional benefits.

Hazelnut milk is naturally low in calories and carbohydrates, making it a good option for people with diabetes who need to monitor their blood sugar levels. Unlike dairy milk, it contains no lactose, which can be beneficial for people with lactose intolerance or sensitivity. It is also free from cholesterol and saturated fats, which are found in dairy milk and can contribute to heart disease and other health problems.

Hazelnut milk is a good source of vitamin E, an antioxidant that helps protect the body from oxidative stress and inflammation. It is also high in magnesium, which is important for bone health and can help regulate blood sugar levels. Hazelnut milk is also a good source of iron, which is important for maintaining healthy red blood cells and preventing anemia.

Compared to other nut milks, hazelnut milk is lower in protein and calcium, but higher in healthy monounsaturated fats. Almond milk and cashew milk, for example, are higher in protein and calcium but lower in healthy fats. Soy milk is another good alternative to dairy milk that is high in protein and calcium but may not be suitable for people with soy allergies or sensitivities.

Overall, hazelnut milk is a nutritious and tasty alternative to dairy milk and other nut milks that can provide several health benefits, especially for people with diabetes who need to monitor their carbohydrate and sugar intake.

Strawberry Blueberry Hazelnut Overnight Oats

Beverly Verwey
Servings 1 person
Calories 442 kcal


  • 1 cup hazelnut milk
  • 1/4 cup steel-cut oats
  • 1 tsp alcohol-free vanilla extract
  • 1/2 tsp cinnamon
  • 1 pinch nutmeg
  • 1 cup strawberries chopped finely
  • 1 cup blueberries chopped
  • 1 cup spinach chopped
  • 5 strawberries sliced for garnish
  • 5 blueberries for garnish


  • Using homemade or store-bought hazelnut milk, pour milk into a bowl or jar with a tight lid.
  • Add the oats you are using and the chopped strawberries, blueberries, vanilla extract, cinnamon and nutmeg.
  • Put on the lid and shake. Put the bowl or jar in the refrigerator overnight.
  • When ready to eat, remove from the refrigerator and mix in the spinach and top the oats with strawberries and blueberries for garnish.


To make your own hazelnut milk (ensure you do this a day before you want to use it as overnight oats): Soak overnight 1 cup of hazelnuts in 3 cups of water. Next day drain and rinse the hazelnuts. In a high-powered blender or a juicer blend the soaked nuts with new clean water. Strain the mixture in a nut bag. Store any remaining milk in a container with a tight lid in the refrigerator for up to 3 days.
You can also add more and different fruit of your choice to your oats.


Calories: 442kcalCarbohydrates: 71.12gProtein: 11.1gFat: 7.52gSodium: 149.6mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.