Overnight Oats: Saving Breakfast Time

by karen on May 30, 2018

Katarina Rogers is a dietetic student at the University of Nevada, Reno and is our guest blogger this week.

It is often difficult to get out the door on time in the morning. As a consequence to getting everything else done during our daily routine, like picking out clothes and packing lunches, forgetting to sit down and have breakfast can quickly become a bad habit. Missing breakfast can make us sluggish and sometimes cause us to overeat at lunch time. Breaking our fast and eating in a routine fashion during the day stimulates our metabolism and keeps us moving.

Fortunately, we don’t have to wake up earlier to have a great meal, we just have to put in a little effort the night before; overnight oats are here to put a stop to our breakfast time blues! To build a balanced breakfast that has high nutrient content and will fuel you until lunch, include a protein source like nuts and seeds (which also contain a robust dose of fiber and heart healthy oils) with your oats.  Rounding out with fruit completes your simple, quick and healthy balanced breakfast meal.

Below I have added an oatmeal base recipe that can be modified to anyone’s preference:

½ cup Steel Cut Oats

¾ cup Unsweetened Vanilla Almond Milk or Skim Milk

½ cup Plain Greek Yogurt

2 Tablespoons Flax Meal

2 teaspoons Honey or Maple Syrup

1 Tablespoon chia seeds

Nutrition Facts: With Almond Milk

408 calories

Carbs:   31 grams

Fat:       11 grams

Protein: 18 grams

Fiber :   10 grams

Sugar:   12 grams

Nutrition Facts: With Skim Milk

458 calories

Carbs:   42 grams

Fat:       11 grams

Protein: 18 grams

Fiber :   10 grams

Sugar:   12 grams

  • Added sugar can be reduced by using less honey/maple syrup and using more fruit

Change up the flavors of your oats with the addition of any of these to your base recipe! I used the Apple Cinnamon recipe and it was delicious.

Raspberry and Vanilla / Chocolate

  • ¼-½ cup frozen raspberries

  • ½-1 teaspoon vanilla or

  • 2-3 teaspoons cocoa powder

*Adds 31-47 calories

Poppy Seed and Lemon

  • ⅛ – ¼ teaspoon lemon zest

  • 1-2 tablespoons lemon juice

  • 2 teaspoons poppy seeds

*Adds 30 calories

Peanut butter and Blueberries

  • Add ¼-½ frozen blueberries

  • Add 2 tablespoon peanut butter

*Adds 211-232 calories

Banana Bread

  • Pinch of cinnamon

  • Pinch of nutmeg

  • Pinch of ginger

  • Pinch of allspice

  • ½ – 1 banana

*Adds 50-100 calories

Apple Cinnamon

  • ½-1 cubed apple

  • Pinch of cinnamon

  • 1 teaspoon of lemon juice

*Adds 40-80 calories

Chia Raspberry Jam Oat Topping

  • One bag of frozen raspberries

  • 2-3 tablespoons chia seeds

  • ¼-½ cup water

Simmer ingredients on low in saucepan until chia seeds swell up. Take off heat and cool. Then store in airtight container. Spoon on top of oatmeal or yogurt.


Karen Fisher, MS, RDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website atwww.NutritionConnectionNV.com

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