No-Cook, overnight oatmeal

This delicious no-cook, overnight oatmeal (some call it porridge or muesli or refrigerator oatmeal) made its debut at a recent morning meeting here at our Kaiser Permanente offices and was an instant hit. It 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, and chia seeds. 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 health benefits, from aiding digestion to lowering cholesterol. 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’re on the run and need to grab a quick nutritious snack. We found this receipe on The Yummy Life blog. Check it out and find more delicious flavors of no-cook, overnight oatmeal.

Servings: 1

Ingredients

  • 1/4 cup uncooked old fashioned rolled oats
  • 1/3 cup skim milk
  • 1/4 cup low-fat Greek yogurt
  • 1-1/2 teaspoons dried chia seeds
  • 1/8 teaspoon almond extract
  • 1 teaspoon honey, optional (or substitute any preferred sweetener)
  • 1/4 cup diced mango (approx. half of a small mango)

Directions

In a half pint jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey. Put lid on jar and shake until well combined. Add mangoes and stir with fork until mixed throughout. Return lid to jar and refrigerate overnight or 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
  • Sugars: 16 g
  • Protein: 8 g

Contributor

Executive Chef