Overnight oats are a nutritious way to simplify busy mornings. A filling, refreshing on-the-go breakfast option, this oatmeal will be sure to keep you satisfied until lunchtime. Each flavor option takes just a few minutes to prep and can be customized to fit any dietary restrictions and made to please the pickiest of eaters.
There is more than one way to make overnight oats, and here we show you our five favorite variations. The first is the basic overnight oats recipe, and the rest vary from sweet, to savory, to spicy. When it comes to toppings, you can add them the night before, or mix-in just before serving. You could even give overnight oats with frozen fruit a try for a chillier treat. Just don't forget the chia seeds! Adding chia seeds gives you additional fiber, protein and omega-3 essential fatty acids.
Overnight Oats 101
Never tried overnight oats? It's a no-cook method of making oatmeal. Instead of cooking your oats with liquid on the stove or in the microwave, you mix old-fashioned oats with the liquid and other mix-ins like fruit and seasoning, and then let it rest in the fridge overnight. In the morning, you have a pudding-like mixture that is perfect for easy grab-and-go breakfasts, mid-morning snacks or even a mealtime option for those that like breakfast for lunch or dinner.
Team HOT or COLD Oatmeal?
Overnight oatmeal does have the same texture as traditional hot oatmeal, but is eaten cold. It is creamier, denser, and if nothing else, it gets tastier the longer it sits in the refrigerator. Plus, there is the ease of not having to do anything the morning of, except open the container of oats you made the night before.
No matter what flavor combination you choose for your overnight oats, rest assured you are fueling your day with the nutrition and taste your body needs.
Basic Overnight Oats
Yield: 1 serving
Ingredients:
2/3 cup old-fashioned oats
½ cup fat-free milk
1/3 cup fat-free Greek yogurt
1 teaspoon chia seeds
Directions:
Place all ingredients in large glass container and mix until combined. Cover with lid or plastic wrap. Place in refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. Stir to combine.
Nutrition Information Per Serving: 329 calories; 6 grams fat; 0.5 grams saturated fat; 4 mg cholesterol; 126 mg sodium; 48 g of carbohydrates; 6 grams fiber; 21 grams of protein
Mango Habanero Overnight Oats
Yield: 1 serving
Ingredients:
Basic overnight oats (see above)
½ cup mango, chopped
2 teaspoons habanero pepper, seeded and diced
1 teaspoon honey
Nutrition Information Per Serving: 400 calories; 6 grams fat; 0.5 grams saturated fat; 4 mg cholesterol; 127 mg sodium; 66 g of carbohydrates; 7 grams fiber; 22 grams of protein
Blueberry Lemon Overnight Oats
Yield: 1 serving
Ingredients:
Basic overnight oats (see above)
½ cup blueberries
1 tablespoon lemon juice
1 teaspoon lemon zest
½ teaspoon vanilla extract
Nutrition Information Per Serving: 362 calories; 6 grams fat; 0.4 grams saturated fat; 4 mg cholesterol; 126 mg sodium; 58 g of carbohydrates; 9 grams fiber; 22 grams of protein
Chocolate Peanut Butter Banana Overnight Oats
Yield: 1 serving
Ingredients:
Basic overnight oats (see above)
1 small banana, sliced
1 Tablespoon creamy peanut butter
1 teaspoon cocoa powder
Nutrition Information Per Serving: 507 calories; 15 grams fat; 2 grams saturated fat; 4 mg cholesterol; 195 mg sodium; 73 g of carbohydrates; 10 grams fiber; 26 grams of protein
Apple Pie Overnight Oats
Yield: 1 serving
Ingredients:
Basic overnight oats (see above)
½ small red delicious apple, chopped
1 Tablespoon walnuts, roughly chopped
1 Tablespoon pure maple syrup
½ teaspoon apple pie spice
Nutrition Information Per Serving: 467 calories; 11 grams fat; 1 grams saturated fat; 4 mg cholesterol; 129 mg sodium; 73 g of carbohydrates; 8 grams fiber; 23 grams of protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
