• Nicky Otto, RD

Overnight Oats Recipe

Updated: Sep 23, 2020


Are you often running out the door with a half-finished mug of coffee and no time to make breakfast? If the answer is yes, try these overnight oats to kickstart your morning. Prep these ahead of time and eat well for the week! The steel-cut oats absorb the liquid while you sleep and are ready to go by morning!


Making the better choice, the easy choice, one breakfast at a time.

These overnight oats are a quick and easy way to pack a bunch of health and nutrient balance into your new morning routine

Overnight Oats Recipe

· increase portions for each serving, keeping the dry:wet ratio 1:2

· portion into small containers or mason jars

Basic Recipe:

¼ cup steel cut oats

½ cup liquid

· cow’s milk, almond milk or any other, fortified milk alternative

1 tbsp chia seeds

1-2 tbsp protein

· nuts, seeds or nut butter, or ½ - 1 scoop protein powder

· can also top with Greek Yogurt (~ 1/2 c) as your protein or in addition

1 large handful fruit

· frozen berries, frozen mango, frozen peaches etc.

Additions (as desired)

· cinnamon, maple syrup, honey, ground flaxseeds, shredded coconut, seeds mix, dried fruit, fruit jam, drizzle chocolate hazelnut spread

· Any type of yogurt; for boosted protein try Greek

Directions:

Place oats, chia seeds and liquid into container.

Stir well.

Add in source of protein. Add your fruit. Add your additions.

Seal in container and place in fridge overnight.

In the morning, grab your oats, a spoon and off you go.

Different Combos:

1. Peanut butter, sliced banana & cinnamon

2. Vanilla Greek Yogurt, peaches & cinnamon

3. Coconut Greek yogurt, frozen pineapple & shredded coconut

4. Peanut Butter, Strawberries & tsp jam



Nutrition Nuggets:

The oats:

· Provide a slow digesting source of carbohydrate to fuel your day

· An excellent source of soluble fiber which can help with improving your bowel health, lowering your cholesterol and keeping you full until your next meal or snack

The fruit:

· Offers an easy way to work towards your recommended serving of fruits and veggies

· Increases your antioxidant intake

· Provides you with vitamins and minerals and a dose of fiber for overall health

The Protein:

· Helps with maintaining your lean body mass

· Helps you to feel satisfied by slowing the digestion and release of carbohydrates into your bloodstream

· Helps your body recover from sport or normal wear-and-tear

The Chia Seeds:

· Provide a source of Omega-3, an essential fatty acid that has many beneficial health effects in the body such improving cardiovascular health

· Better digested and absorbed than flaxseeds (which, when whole, often pass through the GI tract undigested)




References:

Omega-3 Fatty Acids. Fact sheet for health professionals. National Institutes of Health (2019).

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Mahan, L.K., Escott-Stump, S., Raymond, J.L. (2012).Krause’s Food and the Nutrition Care Process.Elsevier

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