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
1/3 cup blueberries
2 tbsp. slivered almonds
- In a medium sized bowl, mix all ingredients together, except toppings. Stir with a spoon until combined. Cover and chill overnight.
- When ready to serve, top with blueberries and slivered almonds
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 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