Nutritionally, this meal can’t be beat. Full of fiber and protein, it provides a strong start to the day and often keeps me full till 1pm. My favorite way to eat overnight oats is with pumpkin and peanut butter mixed in. Below, I’ve provided my recipe for that concoction as well as for a strawberry banana version, but feel free to add in whatever sounds tasty to you. (Oh, and did I mention these oats take about 2 minutes to prep? That’s my favorite part!)
Makes 1 large serving.
½ cup rolled oats (not quick cooking)
½ cup plain Greek yogurt
2/3 cup milk
1 tablespoon chia seeds
Mix all the ingredients in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight. In the morning, stir in the desired mix-ins and enjoy (choose from one of the two mix-in combinations below or come up with your own custom flavors!).
Variation #1 – Pumpkin Peanut Butter
½ cup pumpkin puree
2 tablespoons natural peanut butter
2 tablespoons pure maple syrup
¼ teaspoon ground cinnamon
Variation #2 – Strawberry Banana
2 to 2 ½ tablespoons strawberry jam
1 small banana, mashed
Tips and Tidbits
The sky is the limit when it comes to the possible flavor combinations! In addition to the toppings I mentioned above, you could add any of the following: dried coconut, granola, nuts, ground flax seed, honey, Nutella, cocoa powder, chocolate chips, or fresh or dried fruit.
If you don’t have Greek yogurt on hand, feel free to use whatever type of yogurt is available. You may want to reduce the amount of milk depending upon the consistency of the yogurt so that the final result is thick and creamy.
What are chia seeds? These tiny, dark colored seeds can be found in most health food stores and are a nutritional powerhouse of fiber, omega-3 fatty acids, antioxidants, vitamins, and minerals. Chia is also a complete protein, containing all 9 essential amino acids.
The craving for overnight oats sometimes strikes unexpectedly, and I don’t want to wait overnight before consuming a bowl of this healthful treat. In these instances, I reduce the liquid slightly and allow the oats to soak for at least 30 minutes. The more soaking time, the better, but a half hour is usually sufficient to soften the oats to my liking.