It’s human to sometimes wake up with your stomach so empty that it feels like a black hole. And the worst mornings are the ones when you’re in a rush to get out the door and don’t have time to eat a sustainable breakfast. Well, luckily there’s a solution taking the world by storm: overnight oats.
What Are Overnight Oats?!
There are two basic ingredients you need are old-fashioned rolled oats and your choice of milk. Beyond those two ingredients, the possibilities of overnight oats are endless. And even though the name overnight oats implies that they should sit ‘overnight’ they really only need to be soaked for 2 hours. But, ideally overnight. Some common favorite additions are granola and fruit. But, you can also make your oats savory if you don’t have much of a sweet tooth. Plus, studies have shown that eating a sugary breakfast can lead to overeating throughout the rest of the day! Below are two different overnight oat recipes to try!
*Note: If you want to make these in bulk, add all your dry ingredients to several single-serving containers and only add wet ingredients the night before.
Strawberries and Cream
- 3/4 cup rolled oats
- 3/4 cup fat-free and low-sugar milk of your choice (low-fat coconut milk is great for this recipe)
- 1/2 cup non-fat Greek yogurt
- 1.5 tbsp chia seeds (optional; if not using use more oats)
- Splash of vanilla extract
- 2 tsp no-calorie sweetener (like monk fruit, stevia, Splenda, etc.)
- 1/2 cup chopped strawberries (fresh or frozen)
Mix all ingredients together and place them in a jar or Tupperware container. Refrigerate overnight for a healthy and sustainable breakfast the next morning.
Cheddar and Herb
- 3/4 cup rolled oats
- 3/4 cup fat-free and low-sugar milk of your choice
- 1/2 cup shredded low-fat cheddar cheese
- 1/2 cup plain non-fat Greek yogurt
- ½ tsp garlic powder
- dash of salt*
- 1/2 tsp pepper
- Optional: 4 tbsp of fresh chopped herbs such as green onions (cilantro, basil, parsley, dill, oregano, etc.)
- Recommended to heat before serving to melt the cheese and give a Broccoli Cheddar Soup for Breakfast Vibe!
Mix all ingredients together and place them in a jar or Tupperware container. Refrigerate overnight for a healthy and sustainable breakfast the next morning.
*Remember ~1/2 tsp of salt is the recommended serving for adults with heart disease and those wishing to control their blood pressure.
Need even more options?! A quick Google search will yield numerous results. We also like this site and this eBook (pg. 29 has hot oatmeal suggestions that could be made into overnight oats as well).
By Timandra Rowan
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