Breakfast on the Go with Overnight Oats

If you haven’t taken part in the Overnight Oats breakfast trend, you should totally give it a try! Overnight Oats are very easy to prepare and can be packed in jar for those with rushed mornings. The 1/3 cup of large flake oats in this recipe provides 3g Fibre and 4g Protein – A perfect way to load up on long-lasting energy before a run or a busy day!

 

While the base is always the same: oats, yogurt, milk and whole chia seeds, overnight oats can be very versatile as you can customize them the way you like. For every 1/3 cup oats you can use 1/3 cup yogurt (use Greek for a protein boost), ½ – ¾ cup milk and 2-3 tsp chia seeds. The oats will soak up the liquid from the milk / yogurt, and the chia seeds will make the mixture pudding-like. If you are aiming for tropical flavors, try using coconut milk and vanilla extract, sweeten with honey and top with mangoes.

Here I share with you a Blueberry Vanilla version:

Blueberry Vanilla Overnight Oats (1 serving)

1/3 cup large flake oats

1/3 cup plain 0% Greek yogurt

½ cup 1% milk (or milk of choice)

2 tsp natural peanut/almond butter

2 tsp whole chia seeds

1 tsp maple syrup 

¼ – ½ tsp ground cinnamon

½ tsp vanilla extract

Toppings

1/3 cup blueberries

2 tbsp. slivered almonds

Preparation

  1. In a medium sized bowl, mix all ingredients together, except toppings. Stir with a spoon until combined. Cover and chill overnight.
  2. When ready to serve, top with blueberries and slivered almonds

NUTRITION HIGHLIGHTS

Without toppings: Calories 320; Fat 11g; Carbohydrates 38g (fibre 6g), Protein 18g

With toppings: Calories 420; Fat 18g; Carbohydrates 47g (fibre 10g), Protein 21g

 
Melissa Kazan MSc, RD
Dip. Sport Nutrition IOC, ISAK L1
Registered Dietitian & Sport Nutritionist

 

Melissa Kazan is a Registered Dietitian and Sport Nutritionist specializing in nutrition for health, well-being and sports performance. Melissa understands today's challenges to eating well, and works with her clients to set realistic health & sport performance goals. For more information on Melissa, and her services, click here

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