Mornings can be hectic, so that’s when advance planning can make a huge difference. If you’re trying to make healthy choices but find yourself skipping breakfast due to time constraints, then overnight oats could be the perfect choice.
Five minutes of preparation the night before and you’re ready to sprint out the door in the morning with a healthy, tasty and filling breakfast in tow. Invest in a pretty ceramic bowl with a lid to make your breakfast portable or simply use a pint mason jar with a lid.
There are so many variations of overnight oats that you won’t get bored with your breakfast. This is one of my favorites.
- Old fashioned oats (not the quick cooking variety)
- Chia seeds
- Plain Greek yogurt
- Milk of choice
- Maple syrup (honey would also work)
Start with these basic items, but don’t stop there! Fresh berries and a selection of nuts take basic overnight oats to the next level. I also add collagen protein powder to my version.
½ cup old fashioned oats
½ cup milk of choice
1 TBSP chia seeds
¼ cup Greek yogurt
1 TBSP maple syrup or honey
1 TBSP collagen protein powder (optional)
Fresh berries: My favorites are raspberries and blueberries, but you could also use bananas or strawberries.
Toasted nuts – I use a combination of pumpkin seeds and toasted sliced almonds, but walnuts, pecans or sunflower seeds would work equally well. Use your favorites.
The night before, mix the oats, chia seeds, Greek yogurt, maple syrup (or honey), milk and collagen powder (if using) in your bowl or mason jar. Stir well, put the lid on the container and place it in the fridge. Prepare and place any toppings that you plan to use in a separate container.
The next morning, check the consistency of your oats. I always have to add additional milk because I like mine to be creamy and those oats and chia seeds really soak up the milk! Also check to see if it’s sweet enough for your taste. If not, add a little more maple syrup or honey.
Add the toppings immediately before you plan to eat.
I’ve learned a some things after making overnight oats dozens of times, so here are a few tips:
- Toast the nuts. This makes huge difference in flavor. You can buy them untoasted and place them in a dry, hot skillet, stirring as needed. It only takes a few minutes, and you can toast enough to last the entire week. Store them in an airtight container in your refrigerator.
- Make sure you test the oats for consistency in the morning. Chances are you’ll need to add additional milk.
- Prepare your toppings the night before, place them in a separate container and add them to the oats just before you plan to eat. Soggy nuts are not appealing!
This is my favorite way to eat oatmeal, especially in warmer weather when you may not want the hot variety. This breakfast is also nutritionally dense and full of healthy fiber.
Here are a few of the health profiles:
Oats are loaded with vitamins, minerals and antioxidants, including manganese, phosphorus, copper, iron, zinc and folate. They’re rich in vitamins B1 and B5 and are a good source of fiber.
These tiny seeds are nutritional powerhouses, adding protein, fiber, omega 3 fatty acids and a collection of minerals including manganese, magnesium and phosphorus.
This creamy yogurt is high in muscle-building protein and rich in gut-friendly probiotics.
Although the nutritional profiles differ by variety, nuts are generally high in protein, vitamin E, magnesium, phosphorus, copper, manganese and selenium. They’re also loaded with antioxidants and high in fiber.
Berries can help keep your mind sharp, due to antioxidant polyphenols called anthocyanins. Blueberries are an especially good source of this. All berries are rich in vitamins, typically vitamins C, K and sometimes vitamin A, depending upon the variety. They’re also a good source of manganese.
Try this recipe and drop a comment about it.