Quick and easy overnight oats
Overnight oats can be grab-and-go breakfast fun.
September 7, 2016 - Author: Dawn Earnesty, Dawn Earnesty, Michigan State University Extension and Stacy Kurecka, CMU Dietetic Intern
With the new school year, it’s hard to plan and take the time to make a healthy breakfast in the morning. These easy overnight oats are perfect to prepare before you go to bed and have ready to grab in the morning.
Adults or children can enjoy these simple and fun protein-packed oats that can be eaten on the go. A variety of toppings can be added to these overnight oats to delight the taste buds of all the members of your family!
These overnight oats provide enough energy to keep you full before work in the morning, for children to feel satisfied in school and are a great snack to subside your hunger until dinner.
Each jar provides a great source of protein and fiber for the perfect grab-and-go breakfast in the morning.
Basic overnight oats:
Scoop ½ cup of raw oats into ½ pint (8oz) mason jar. Add ½ cup milk, 1 tablespoon of chia or flaxseeds (optional), and 1 tablespoon of maple syrup or honey. Stir to combine all ingredients. Top each jar with ½ cup of fruit and place in refrigerator for at least 8 hours or overnight. In the morning if you like to add a crunch to your oatmeal you can top with 1 tablespoon of granola or nuts.
Variations of overnight oats:
- Raspberry Apricot (399 calories, 13g protein, 14 g fiber)
½ cup fresh or frozen raspberries, 1 tablespoon dried apricots
- Strawberry and Banana (466 calories, 13g protein, 13g fiber)
½ cup fresh or frozen strawberries (frozen strawberries can be added and thawed in the jar overnight the juice really adds flavor!), ½ slicedbanana, 1 tablespoon pecans
- Blueberry Granola (413 calories, 13g protein, 11g fiber)
½ cup blueberries, 1 tablespoon granola
- Peanut Butter Banana (561 calories, 19g protein, 13g fiber)
½ cup sliced bananas, 1 tablespoon peanut butter (or other nut butter), 1 tablespoon chopped peanuts
- Cranberry Mango (442 calories, 13g protein, 11g fiber)
1 tablespoon dried cranberries (can be soaked in oatmeal mixture overnight), ½ cup sliced mangos, 1 tablespoon granola
- Apple Walnut Raisin (447 calories, 13g protein, 11g fiber).
½ cup chopped apple, 1 tablespoon walnuts, 1 tablespoon raisins
- Blackberry Lemon Pie (439 calories, 20g protein, 13g fiber)
½ cup blackberries, 1 teaspoon lemon juice, ¼ cup greek yogurt, 1 tablespoon granola
- Peach Cobbler (446 calories, 20g protein, 12g fiber)
½ cup sliced peaches, ¼ cup plain greek yogurt, 1 tablespoon granola, sprinkle with brown sugar
- Cherry Coconut (416 calories, 13g protein, 11g fiber)
½ cup frozen cherries (let the cherries unthaw overnight in the oatmeal mixture), 1 tablespoon unsweetened coconut flakes
- Kiwi Lime Pecan (445 calories, 13g protein, 12g fiber)
½ cup sliced kiwi, 1 teaspoon lime juice, 1 tablespoon pecans
Save time in the morning by just spending a couple of minutes preparing the oats the night before so in the morning you have an easy tasty treat that’s full of protein, fiber and heart healthy nutrients that anyone can enjoy!