How to Make Overnight Oats – 4 ways

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How to Make Overnight Oats – 4 waysDo 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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14 Comments

  1. Eli martinez

    ello this is Elienai from nutrition and diet therapy class. i have always wanted to make overnight oats but never really found a website that catches my eye but after i read your blog i know what aim doing tonight for i can enjoy tomorrow morning.

    Reply
    • Neily

      Awesome! If you make them lmk which one you make – enjoy!
      Prof Neily

      Reply
  2. Bishnu Tamang

    Hi Neily!
    Thank you so much for such informative articles. I was wondering if I could get perfect breakfast tips for myself and my 3 years toddler. We mostly go for cereals and I was looking for something new that I could make for breakfast and preferably oats because we both like oats and the recipes here are simple, healthy, and interesting. I am going to try them all.

    Reply
    • Neily

      You’re welcome – glad you enjoyed it! For your 3-year old I would recommend a colleague’s website jillcastle.com. She specializes in kids!
      Neily

      Reply
  3. Tracy Ton

    Hello Professor Neily! I’m taking your Nutrition course right now and i’m glad that I stumbled upon these recipes! I’ve only ever tried matcha overnight oats before, but it was delicious. I’m excited to give these a go especially the blueberry muffin one. They seem so nutritious and easy to prepare. Thank you for sharing!

    Reply
    • Neily

      You are welcome – I hope they give you inspiration!
      Neily

      Reply
  4. Abril Pina

    Hello Neily! I have always struggled on deciding what to eat for breakfast when I’m in a hurry and this is honestly a life saver! I will definitely be trying out all of them. They all sound so delicious and healthy!

    Reply
    • Neily

      I hope you got some inspiration Abril!
      Neily

      Reply
  5. Rachel Cassil

    Hello! I have just recently started experimenting with overnight oats myself. I have enjoyed using greek yogurt, honey, chia seeds, oatmeal, fruit, and sometimes chocolate chips 🙂 I also enjoy using oat milk as my preferred milk lately. Can’t wait to try some of the other recipes!

    Reply
    • Neily

      That sounds wonderful! Yum!
      Neily

      Reply
  6. Madeline Garcia

    Hi Professor Neily! When I saw this blog I got really excited because I have always wanted to try overnight oats! I’ve tried it before but they didn’t turn out too well. I will definitely try the strawberry and cream recipe. It sounds really good! I hope you’re doing well!

    Reply
    • Neily

      Thanks for your comment Madeline! I hope you do try some!
      Neily

      Reply
  7. Linda

    Hello!
    This recipe is splendid, I attempted to make overnight oats before but it came out way too soggy. This recipe is great I made it last night and it is delicious! Thank you for the informative blog Dr. Neily!

    Reply
    • Neily

      Glad you tried it and liked it! Thanks for the comment Linda-
      Neily

      Reply

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