Overnight Oats

 

Packed with protein and fiber and oh so simple to make, overnights are the perfect, balanced breakfast meal! Trust me this is not your grandmas traditional, runny oatmeal. Overnight oats are oh so creamy, bursting with flavor and contain three times more protein than traditional oatmeal! Just combine plain Greek yogurt, milk, old fashion oats, fruit, chia and spices in an airtight jar and mix together. Place the jar in the fridge overnight and presto! The oats will soak up the liquid and puff up, as if they’ve been cooked! Make sure you use old fashioned rolled oats, not quick oats, and you’ll need at least 8 hours of refrigeration for the magic to happen. Grab it out of the fridge the next morning, stir in your optional fix-ins, and breakfast is served! Eat them cold or allow them to sit out for a few minutes to come to room temperature. I like to use Lifeway low fat kefir or Siggi’s filmjolk, for extra probiotics and a creamier consistency. If I’m adding in more healthy fat, like nutbutter, then I’ll use unsweetened almond milk. My favorite combos are blueberry walnut (nutrition information below), PB&J (nutrition information below), peaches and cream (the cream is made of cashews and honey), pomegranate dark chocolate, apple pie crumble (apples, cinnamon, nutmeg, honey and walnuts) and pumpkin cranberry. SO YUMMY! Get creative and explore your own flavor combinations. I make several jars to last for the week and breakfast, then there's no excuse not to eat a healthy breakfast. What’s your favorite overnight oats combination? 

 

Overnight Oats

Prep time: 5 mins   (Refrigerate overnight)
Serves: 1
 

Basic Recipe

  • 1/3 cup old fashion oats

  • 1/3 cup low fat milk or unsweetened nutmilk or kefir

  • 1 tablespoon plain unsweetened almond milk (just a splash if using kefir or filmjolk)

  • 1/3 cup plain non-fat greek yogurt

  • 1/3 cup fruit (peaches, blueberries, apples or other fruit, or ¼ cup pumpkin puree)

  • 1/2 teaspoon chia powder (I used Navita’s natural)

  • 1/4 to 1 teaspoon flavoring or seasoning (cinnamon, nutmeg, pure vanilla extract, maple syrup, honey; note I like to keep the added sugar low in my oats, but feel free to lightly sweeten yours)

 

Optional Mix-Ins

  • 5-6 crushed nuts (almonds, cashews, pistachios, walnuts, etc.)
  • 1 teaspoon peanut butter
  • 1 teaspoon raw cocoa
  • 1 teaspoon coconut flakes

 

Directions

  1. Place all of ingredients in a mason jar or other container with an airtight lid, and stir well to combine.

  2. Seal the jar and place in the refrigerator, preferably overnight or for at least 8 hours.

  3. Take the overnight oats out of the refrigerator and stir well.

  4. Top with optional mix ins

  5. Enjoy cold or let the oats sit for a few minutes to come to room temperature.

        

Here are my two favorite combinations:

 
 

Blueberry Walnut Overnight Oats

  • 1/3 cup old fashion oats
  • 1/3 cup Siggi’s Filmjolk
  • 1/3 cup plain Siggi’s 0% Skyr (I like Siggi’s for the extra protein and creaminess versus other greek yogurts)
  • 1/3 cup blueberries
  • 1/2 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup
  • 1 teaspoon crushed walnuts (stir in the next morning)

 

Nutrition Info (Blueberry Walnut Overnight Oats)

290 calories (63 from fat), 7g total fat, 1g saturated fat, 8mg cholesterol, 88mg sodium, 40g carbohydrate, 6g dietary fiber, 17g protein

 
 

Apple Pie Overnight Oats

  • 1/3 cup old fashion oats
  • 1/3 cup Siggi’s Filmjolk 
  • 1/3 cup plain Siggi’s 0% Skyr (I like Siggi’s for the extra protein and creaminess versus other greek yogurts)
  • 1/3 cup cherries, chopped
  • 1/2 teaspoon cinnamon, ground
  • 1/2 teaspoon nutmeg, ground
  • 1/2 teaspoon chia powder (I used Navita’s natural)
  • 1 tablespoon walnuts, crushed (stir in the next morning for extra crunch)

 

Nutrition Info (Apple Pie Overnight Oats)

269 calories (108 from fat), 11g total fat, 1g saturated fat, 5mg cholesterol, 66mg sodium, 37g carbohydrate, 5g dietary fiber, 18g protein

 

 

Please note that nutrition will vary slightly depending on the milk, yogurt and fruit you combine. 

 
 
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RecipesBasheerah EnahoraOats, Meal Prep, Overnight, Low Added Sugar, Weight Loss, Healthy, Healthy Eating, Gluten Free1 Comment