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How to Make Overnight Oats – 4 ways

Do you get enough protein at breakfast? Challenged with ideas? For most people, getting adequate amounts of protein for lunch and dinner is not a problem—breakfast is another story. In this post, I’m highlighting how to make overnight oats.

Thanks to my Texas Health Resources Presby Dallas intern Madison Brown for creating the video and recipe ideas!

Here are four key factors for these recipe ideas. And here are other high protein breakfast ideas.

  • Protein – on average 20 grams per meal. The protein is important for long-lasting hunger control. Protein is also an important nutrient for our immune system!
  • Fiber – Fiber helps with hunger control also. For women, the recommendation is 25 grams per day (men 38g). Most of these have about 15g per serving – 60 percent of the daily value.
  • Simplicity – 5 or fewer ingredients per meal. Easy prep.
  • Choice of milk – if substituting non-dairy milk for cow’s milk, I recommend substituting with soymilk as it has more protein than any other plant-based milk.

The recipes below are exactly as Madison demonstrates in this video. I’ve added notes for explanation and possible substitutions.                                                    

Blueberry muffin overnight oats

  • ½ cup rolled oats
  • 1 cup milk of choice
  • 2 tablespoons chia seeds
  • 1 cup blueberries

Mix all together and refrigerate overnight.

Why chia seeds? Chia seeds rose in popularity years ago and were touted as a superfood. They’re not (a superfood) but they are nutritious – some omega-3s, protein, and a great source of fiber. They’ve been marketed as a miraculous weight-loss food because when mixed with water they create a gel-like consistency. FYI: There are no miracle weight loss foods.

NUTRITION INFO:  450 cals, 13 g fat (3 g sat fat), 170 mg sodium, 70 g carb, 15 g fiber, 18 g protein

Watch the video

Peanut butter banana overnight oats

  • ½ cup rolled oats
  • 1 cup milk of choice
  • 2 tablespoons flaxseed
  • 2 tablespoons PB2
  • 1 banana, medium, sliced

Mix all together and refrigerate overnight.

  • What’s PB2? I remember when this product came out because I’m a huge peanut butter lover. Although there are different flavors now, the original PB2 contains the fewest ingredients – roasted peanuts, sugar, salt. Although sugar is the second ingredient…there is only 1 g of added sugar per 2 tablespoons. Weeny amount. And only 60 calories for 2 tablespoons versus 190 calories for regular peanut butter.
  • If you prefer regular peanut butter or another nut butter, you’ll get over 100 calories more and just a few more grams of protein (26 versus 24).
  • An option is to remove the flaxseeds bringing the calories back to the original minus a bit of protein and fiber. Still….an option!
  • Flaxseed – whole or ground? Your call. Here’s the deal. Ground flaxseed has more omega-3 fatty acids. It’s a plant omega-3 which is great but not as beneficial as the omegas from fish or fish oil. On the other hand, whole flaxseed provides more texture plus it’s nature’s fast food (if you catch my drift ;))

NUTRITION INFO:  540 cals, 16 g fat (3 g sat fat), 220 mg sodium, 78 g carb, 14 g fiber, 24 g protein

Apple cinnamon overnight oats

  • ½ cup rolled oats
  • 1 cup milk of choice
  • ½ teaspoon cinnamon
  • 1 medium apple, chopped

Mix all together and refrigerate overnight.

Apple…with or without the skin? With for sure! There is 4g fiber with the skin versus only 2g without.

NUTRITION INFO:  360 cals, 6 g fat (2 g sat fat), 125 mg sodium, 66 g carb, 9 g fiber, 14 g protein

Strawberries and cream overnight oats

  • ½ cup rolled oats
  • ½ cup milk of choice
  • ½ cup vanilla yogurt, (Greek is my preference)
  • 2 tablespoons chia seeds
  • 1 cup strawberries, sliced

Mix all together and refrigerate overnight.

Greek yogurt is always my preference because of the higher protein. Flavored yogurts like vanilla only have about 7g protein per cup. Greek flavored is at least double that.

If you want to keep things simple – especially if you use plain Greek yogurt regularly like me.…you can always use plain Greek yogurt and add some vanilla extract (pure vanilla extract packs a punch!)

Do you need the chia seeds? Not necessarily but it does make it a thicker consistency plus adds fiber and protein. This recipe even without the chia would be 19g protein and 7g fiber (plus 100 calories less). It’s a personal preference!

NUTRITION INFO:  450 cals, 14 g fat (3.5 g sat fat), 110 mg sodium, 54 g carb, 15 g fiber, 23 g protein

Check out the video – How to make overnight oats

Tell me, what are your favorite overnight oat recipes?

 


Image credits: unsplash.com and pixabay.com

Jennifer “Neily” Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
NeilyonNutrition.com
@JenniferNeily
@NeilyonNutrition

 

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