Breakfast can be one of the most overlooked, unplanned meals of the day. Many of us are rushing out the door with kids and bags in tow and have little time for a leisure breakfast made on the stovetop. Quick and simple is not only appreciated, it is absolutely necessary! But for most of us, starting our day off with a satisfying breakfast that we feel good about eating helps us continue to make healthy decisions throughout the day and energizes us to the next meal, hours away.
But not just any breakfast is the breakfast of champions! If we want to be energetic, productive, ingenuitive and quick thinking, it is crucial to eat a balanced meal of lean protein, complex carbs and healthy fat, just like lunch and dinner. Not all quick and convenient breakfast options meet these criteria and some of them may even set you up for a day of cravings and lethargy.
To resolve this breakfast dilemma, we have to think about how to create a balanced meal that satisfies, does not weigh us down and takes only minutes to make. Overnight oats is just that type of solution!
Overnight oats has been a trend for several years and if you have not tried them yet, you don’t know what you are missing! They can be made several ways and the reason I love them so is because you can customize them to your own personal preferences and find your favorite flavor combo. You can bump up the protein by adding protein powder into the mix or leave this out altogether. You can use regular dairy or go dairy free. This is also a perfect option for those following a gluten free diet. All you need is a blueprint to follow and the combinations are exponential!
Basic Overnight Oats Blueprint
⅓ cup rolled/old fashioned oats (use gluten free if desired)
⅓ cup milk (cow’s, almond, coconut, etc)
⅓ cup plain yogurt (greek yogurt provides the most protein but you can use regular, soy, or coconut yogurt)
OPTIONAL ADD-INS
¼-½ tsp cinnamon or pumpkin pie spice
1 tsp chia seeds
1 tsp ground flax seeds
½ banana
¼-½ cup chopped fruit (berries, mango, peaches, etc)
1-2 tsp cocoa powder
¼ cup pumpkin
¼ cup shredded carrot or zucchini
½ serving protein powder, optional (unflavored or flavored, depending on your preferences)
¼ tsp vanilla extract (or other flavor)
1 tablespoon raisins or chopped dried fruit
1T chopped nuts (they retain crunch when added right before serving)
DIRECTIONS
- Combine the ingredients for the basic overnight oats in a small bowl or mason jar.
- Stir in any of the optional add-ins you desire to create your flavor profile. Get creative!
- Place in refrigerator overnight (or for 4+ hours to allow the flavors to meld and oats to soften)
- In the morning, stir and it is ready to go! You can top with a splash of milk, if desired.
QUICK TIPS
- Once you have found some flavor combinations you like, make a double or triple batch and leave in the refrigerator for meals throughout the week.
- The “add-ins” vary in calories, protein, fat and carbs so choose which ones you want to add to create a satisfying meal that fits with your personal health and dietary goals.
- Sweeteners can be added before refrigerating (honey, agave, maple syrup) and will add about 20 calories per teaspoon. Stevia is a non-caloric alternative. Banana can be chopped finely or mashed to add sweetness as well (about 60 calories for ½ large banana).
A few of my favorite overnight oats recipes…
Walnut Raisin Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
1T raisins
1/4 tsp cinnamon
1T chopped walnuts (added directly before eating)
Protein Punch Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
1 tsp chia seeds
½ serving protein powder (any flavor)
¼ tsp cinnamon (optional)
Banana Crunch Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
½ finely chopped banana
¼ tsp cinnamon
¼ cup whole grain bran flakes cereal (like Nature’s Path Heritage Flakes), added before serving
TRUTH: Wise men and women are always learning, always listening for fresh insights. Proverbs 18:15 (Message)