No-cook overnight oatmeal
With this overnight oats recipe, you can have a healthy, stress-free breakfast ready in the fridge.
This delicious no-cook, overnight oatmeal (some call it porridge or muesli or refrigerator oatmeal) can be made in a variety of different “flavors,” but all of them come down to a few basic ingredients: old-fashioned rolled oats, Greek yogurt, milk, chia seeds, and a fruit or nut topping of your choice. To make a vegan version, use coconut milk instead of Greek yogurt and a plant-based milk instead of dairy milk.
No matter which way you work it, each variety is packed with a healthy dose of protein, calcium, and fiber. The chia seeds pack a powerhouse of nutritional benefits, including fiber, protein, calcium, and omega-3 fatty acids.
The best part about this recipe is that you can make it the night before or even several days in advance and keep a few flavors handy for when you need to grab a quick nutritious breakfast or snack.
This recipe is adapted from The Yummy Life blog.
Servings: 1
Prep time: 5 minutes
Ingredients
- 1/4 cup uncooked old-fashioned rolled oats
- 1/3 cup skim milk or plant-based milk
- 1/4 cup plain low-fat Greek yogurt or coconut milk
- 1 1/2 teaspoons dried chia seeds
- 1/8 teaspoon almond extract
- 1 teaspoon maple syrup or honey, optional (or substitute any preferred sweetener)
- 1/4 cup diced mango (approximately half of a small mango)
Directions
- In a half-pint jar or container, add oats, milk, yogurt, chia seeds, almond extract, and sweetener, if using.
- Stir well or put the lid on the jar and shake until well combined.
- Add mangoes and stir until mixed throughout.
- Return lid to jar and refrigerate overnight or for up to 2 days.
- Eat chilled.
Nutrition information (per serving)
- Calories: 190
- Total fat: 4 g
- Saturated fat: 1 g
- Cholesterol: 5 mg
- Sodium: 40 mg
- Total carbohydrate: 32 g
- Dietary fiber: 4 g
- Total sugars: 16 g (Optional added sugars: 6 g)
- Protein: 8 g