By Amy Gorin, MS, RDN
The only thing better than overnight oatmeal is an overnight barley breakfast bowl. Yup, overnight grains are delicious. You'll love these overnight breakfast grains!
How do you cook barley? Well, you don't have to when you soak it overnight. So go ahead and elevate your dish with maple syrup and chia seeds for the ultimate brunch menu idea.
Looking to vary up your breakfast routine? You have to try this overnight barley porridge with maple and chia seeds!
It features loads of protein and fiber from a combo of plant-based and dairy ingredients—and it’s simply sweetened with pure maple syrup from Canada. Yum!
Thanks to the folks at Maple Syrup From Canada for sponsoring this blog post. All opinions, as always, are my own.
Why a Barley Breakfast is Delicious
And while the breakfast staple made with rolled or steel cut oats is a delicious start to the day, I’ve been wanting to create a similar overnight cereal recipe with other breakfast grains. So I set out to do just that.
You might be wondering how to eat barley for breakfast, but I'm about to tell you! how overnight barley flakes are the star of this breakfast show. This will be one of the tastiest barley dishes you've ever tried. Hello, overnight grains!
How to Make a Barley Yogurt Breakfast
I chose a very under-appreciated whole grain, barley. Barley has a chewier texture than oats. This is likely because its fiber content is found throughout the entire grain, not just the outer layer—and so barley is higher in fiber than other whole grains.
It also offers more protein than many other whole grains, including corn, brown rice, and sorghum.
To make this barley cereal recipe, I combined barley with chia seeds (two plant-based sources of protein and fiber are better than one!), along with plain Greek yogurt, milk, and maple syrup.
Then I layered the barley mixture in a mason jar with apple pieces—and placed everything in the fridge overnight for the barley to soften and the chia seeds to expand. So that's a quick primer on how to use barley in an overnight breakfast recipe! This meal tastes like a barley yogurt breakfast porridge of sorts.
One note is that if you're looking to make this a vegan meal, there are several options for replacing the yogurt and milk.
You could of course try vegan yogurt, and coconut milk and almond milk would also work well. It's real simple to make those substitutions!
Why This Recipe is Sweetened with Maple Syrup
I’m all for cooking with minimal added sugar, but I really love the taste of maple syrup—especially as we get closer to my favorite season, fall! When sweetening my recipes, I prefer using pure maple syrup from Canada, versus table sugar, because it offers dozens of nutrients.
Yup, that’s right! These nutrients include 60-plus polyphenols, which are health-helping antioxidants that form when the sap is boiled to create maple syrup.
You also get the blood-sugar-helping mineral manganese, which helps to support healthy muscles, as well as the B vitamin riboflavin, important to the body’s cellular function.
I included a minimal amount of maple syrup, just two teaspoons, in this barley yogurt breakfast recipe because I like to keep added sugar to a minimum.
The American Heart Association recommends limiting added sugar to 2 Tablespoons (6 teaspoons) per day for women and 3 Tablespoons (9 teaspoons) for men. So I skipped the brown sugar you might normally find in pearl barley breakfast recipes.
More Maple Syrup Recipes to Try
I could hardly wait to open the fridge the next morning to see how the recipe turned out! (Spoiler: It was delicious.) I quickly toasted chia seeds and hazelnuts on the stovetop, then topped my overnight barley bowl with the crunchy nuts and seeds.
Note that I used a combo of white and black chia seeds in my overnight breakfast grains recipe because I think the barley breakfast bowl looks prettier this way. You can feel free to use just one variety, if you’d like.
When I make any overnight grains recipes, I use at least one source of satiating healthy fat. In this case, you have the hazelnuts and chia seeds. That fruit and nuts combo is so delish! In an overnight recipe, you could also use a nut butter such as almond butter.
This breakfast barley recipe will quickly become one of your favorite barley recipes! Looking for other recipes featuring maple syrup? I think you’ll love these:
- Wild Blueberry Peanut Butter Smoothie
- Vegetarian Grain Bowl with Maple-Dijon Dressing
- Matcha Green Tea Energy Muffins
Now go ahead and make your very own barley overnight oats of sorts, starting today! Then this overnight pearl barley recipe will be ready to eat in the morning.
Will you make this overnight barley porridge bowl? What are your favorite healthy breakfast ingredients? How do you cook with maple syrup?
Overnight Barley Breakfast Bowl with Maple & Chia Seeds
- 3 Tablespoons pearled barley
- 1 Tablespoon white chia seeds
- ¼ cup low-fat plain Greek yogurt
- ¼ cup low-fat milk
- 2 teaspoons pure maple syrup from Canada
- 1 apple, diced
- 1 Tablespoon hazelnuts
- 1 teaspoon black chia seeds
- Combine barley, white chia seeds, yogurt, milk, and maple syrup in a small bowl.
- In an eight-ounce mason jar, layer barley mixture with apple pieces. Refrigerate overnight.
- In a small nonstick pan over medium-high heat, toast hazelnuts and black chia seeds for 3-4 minutes; toss occasionally.
- Top barley bowl with toasted nuts and seeds.
Sat. Fat (grams)2
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- The American Heart Association