Overnight oats 4 ways

Research suggests that kids who eat breakfast do better in school and have fewer weight issues. But it can be tricky for parents to have easy, healthy options that their kids will eat and enjoy! In my effort to wean my kids off cereal (even healthy cereals are processed), I started making these overnight oats recipes as an alternative. I now have a rotation of these in our house for weekdays, as well as modifications to change the fruit, nuts, or seeds to make different flavors. The best part is I make them the night before — and I can often get my 4- and 7-year-olds to help — and then breakfast is ready to go in the morning! You can either serve as-is or warm in the microwave.

Tip: Make your overnight oats in an individual mason jar or other glass jar, so everyone can create their own and you can take it on the go.

1. Overnight peach cobbler oats

Ingredients

  • 1/2 cup old-fashioned oats
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla
  • 1/2 teaspoon maple syrup or honey (and more to drizzle)
  • 1/4 cup Greek yogurt
  • Sprinkle of cinnamon
  • Sprinkle of nutmeg
  • 1/2 peach, chopped

Ingredients to add next day

  • 2 tablespoons toasted and chopped pecans or walnuts

Directions

  1. Mix together oats, almond milk, vanilla, and syrup or honey in a glass jar.
  2. Spoon Greek yogurt over oats to form a top layer.
  3. Sprinkle with cinnamon and nutmeg. Drizzle with honey or maple syrup. Top with peaches.
  4. Refrigerate overnight.
  5. In the morning, add the chopped nuts.

Nutrition Information (per 1 adult serving)

  • Calories: 370
  • Total fat: 14 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 120 mg
  • Total carbohydrate: 49 g
  • Dietary fiber: 7 g
  • Sugars: 19 g
  • Protein: 14 g

Note: Nutrition information calculated using 1/2 teaspoon honey (not including drizzle).

2. Banana berry overnight oats

Ingredients

  • 1/2 ripe banana
  • 1/4 cup Greek yogurt
  • 1/2 cup almond milk
  • 1/2 cup old-fashioned oats
  • Sprinkle of salt
  • 1 teaspoon chia seeds

Ingredients to add next day

  • 1 cup fresh or frozen fruit (raspberries, blackberries, strawberries, blueberries, cherries)
  • 2 tablespoons walnuts

Directions

  1. Mash up banana with fork or masher. Add Greek yogurt and almond milk and mix well. Stir in oats, salt, and chia seeds.
  2. Refrigerate overnight.
  3. In the morning, top with a mix of fresh and frozen, defrosted berries (and their juice) and walnuts.

Nutrition Information (per 1 adult serving)

  • Calories: 470
  • Total fat: 16 g
  • Saturated fat: 1.5 g
  • Cholesterol: 0 mg
  • Sodium: 270 mg
  • Total carbohydrate: 69 g
  • Dietary fiber: 13 g
  • Sugars: 27 g
  • Protein: 15 g

3. Overnight strawberry banana nutty oats

Ingredients

  • 1/2 cup old-fashioned oats
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon cinnamon
  • 2 teaspoons almond butter
  • 1 teaspoon maple syrup
  • 1 teaspoon chia seeds or flax seeds

Ingredients to add next day

  • 1/2 cup strawberries
  • 1/2 small banana, chopped
  • 2 tablespoons almonds, chopped

Directions

  1. Mix together oats, almond milk, vanilla, cinnamon, almond butter, maple syrup, and chia or flax seeds in small glass jar and refrigerate overnight.
  2. In the morning, top with chopped strawberries, chopped banana, and nuts.

Nutrition Information (per 1 adult serving)

  • Calories: 420
  • Total fat: 17 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 125 mg
  • Total carbohydrate: 59 g
  • Dietary fiber: 9 g
  • Sugars: 20 g
  • Protein: 13 g

4. Overnight apple cinnamon bulgur

Hot cereals don’t have to be limited to oats. Here’s an alternative using bulgur.

Ingredients

  • 1/4 cup fine bulgur
  • 1/3 cup 2-percent milk
  • 1/4 teaspoon vanilla
  • 2 teaspoons almond butter
  • 1/4 teaspoon cinnamon
  • 1/2 apple, chopped

Ingredients to add next day

  • 1 teaspoon honey drizzle
  • 2 tablespoons toasted almond slices
  • Goat cheese (optional)

Directions

  1. Mix bulgur, milk, vanilla, almond butter, cinnamon, and apple together in a small glass jar and refrigerate overnight.
  2. The next morning, heat in microwave for a minute and a half if you like. Top with almonds, a few goat cheese crumbles (if desired), and drizzle with honey.

Nutrition Information (per 1 adult serving)

  • Calories: 370
  • Total fat: 14 g
  • Saturated fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 85 mg
  • Total carbohydrate: 53 g
  • Dietary fiber: 10 g
  • Sugars: 17 g
  • Protein: 12 g

Servings: Each recipe serves 1 adult or 2 young kids

Contributor

Allison Collins, MD

Tags