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Overnight Oats

OVERNIGHT OATS

Serving Size: ~1 cup total (1/2 cup oats)
Makes: 4 jars (6 ounce jars per recipe)
Time to Make: 10 minutes

Food for the Body, Mind, & Soul

 

Contains Oats + desired milk

OVERNIGHT
OATS

Morning sometimes aren't the easiest, especially when you have more than one person to get ready and out the door aka parenting! If you're a morning person, this recipe may not be your go-to, but if you enjoy a quick grab-and-go breakfast that is packed with nutrients and potential health benefits from your friendly oat ingredient...then the following recipes are for you!

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I'm a huge fan of oats and have so many amazing memories to my Grandmother cooking me old-fashion oatmeal on the stovetop when I was a kid. This modern day world can also appreciate old-fashioned oats with making it the night before to help keep you not just regular, but energized all morning long!

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I've upped the serving size to 1/2 cup vs the "standard" 1/4 cup as it's a nice balance over fuel + nutrients. But if you may be more sensitive to oats, cut the recipe in half or make 2 servings. 😉 

INGREDIENTS

Base Ingredients

  • 2 cups Old Fashioned Rolled Oats (1/2 cup per serving)

  • 2 cups Milk (Cow’s Milk, Non-Dairy Milk, etc.) (1/2 cup per serving)

  • 4 Scoops Protein Powder (I love Essential Stacks Gut Collagen) (1 scoop per serving)

  • 4 Scoops Fiber (I love Essential Stacks Friendly Prebiotics) (1 scoop per serving

Banana Bread Overnight Oats

  • 2 Banana, medium, ripe, mashed (1/2 Banana per serving)

  • 4 T Nuts (pecans, walnuts) (optional) (1 T Nut per serving)

  • 1 tsp Vanilla Extract (optional) (1/4 tsp per serving)

  • 4 tsp Cinnamon (1 tsp per serving)

  • ·4 Tablespoons Flaxseed, ground or whole (ground will absorb better) (1 T per serving)

  • 8 tsp Maple Syrup (optional) (2 tsp per serving)

Strawberry Cream Overnight Oats

  • 1 Banana, medium, ripe, mashed (1/4 Banana per serving)

  • 16 Strawberries, sliced or chopped (4 Strawberries per serving)

  • 1 tsp Vanilla Extract (optional) (1/4 tsp per serving)

  • 4 Tablespoons Chia Seeds (1 T per serving)

  • 4 tsp Coconut Milk (optional) (1 tsp per serving)

Blueberry Dream Overnight Oats

  • 2 cups Blueberries (1/2 cup per serving)

  • 4 Tablespoon Coconut Flakes (1 T per serving)

  • 1 tsp Vanilla Extract (optional) (1/4 tsp per serving)

  • 4 Tablespoons Flaxseed, ground or whole (ground will absorb better) (1 T per serving)

  • 4 tsp Maple Syrup (optional) (1 tsp per serving)

Indulgent Nut (or Seed) Butter & Chocolate Chip Overnight Oats

  • 1 Banana, medium, ripe, mashed (1/4 Banana per serving)

  • 4 Tablespoons Nut Butter (Peanut, Almond, Cashew, Sunflower, etc.) (1 T per serving)

  • 8 tsp Chocolate Chips, organic, fair trade (2 tsp per serving)

  • 4 tsp Maple Syrup (optional) (1 tsp per serving)

PREPARATION

Base Ingredients Directions

  1. If you are dividing these up into single serving sizes, using 4 jars/container and divide amount by 4 (I tried to make it easier with the amounts in parentheses). If you want to make one batch with the set amount, you can always use on large bowl/container and scoop out in the morning when ready to eat.

  2. Using desired containers or jars, place base ingredients into vessels.

 

Banana Bread Overnight Oats Directions

  1. Add vanilla extract, cinnamon, flaxseed, and maple syrup to base ingredients & mix well.

  2. If you plan on eating within 2 days, add the bananas and nuts. More than 2 days, it gets a little gamey, unless that’s your jam.

  3. Refrigerate overnight.

  4. If needed, you can add a splash of milk or non-dairy beverage.

  5. If you didn’t add fruit the night before, add now.

  6. Serve cold or if needing some warmth, you can heat up on the stove in a small saucepan, on medium heat for a few minutes.

 

Nutritional Information per serving: 479 Calories, 26 grams Fat, 4 gram Saturated Fat, 64 mg Cholesterol, 98 mg Sodium, 50g grams Total Carbohydrates, 12 gram Fiber, 13 grams Sugar, 21 grams Protein, 22% Vitamin A, 8% Vitamin C, 22% Calcium, 31% Iron

*Based on 2% Milk

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Strawberry Cream Overnight Oats Directions

  1. Add vanilla extract, chia seeds, and coconut milk (for extra creaminess) & mix well.

  2. If you plan on eating within 2 days, add the bananas and strawberries. More than 2 days, it gets a little gamey, unless that’s your jam.

  3. Refrigerate overnight.

  4. If needed, you can add a splash of milk or non-dairy beverage.

  5. If you didn’t add fruit the night before, add now.

  6. Serve cold or if needing some warmth, you can heat up on the stove in a small saucepan, on medium heat for a few minutes.

 

Nutritional Information per serving: 271 Calories, 9 grams Fat, 3 gram Saturated Fat, 64 mg Cholesterol, 95 mg Sodium, 33 grams Total Carbohydrates, 10 gram Fiber, 7 grams Sugar, 18 grams Protein, 22% Vitamin A, 28% Vitamin C, 23% Calcium, 27% Iron

*Based on 2% Milk

 

Blueberry Dream Overnight Oats Directions

  1. Add coconut flakes, vanilla extract, flaxseeds, and maple syrup & mix well.

  2. If you plan on eating within 2 days, add the blueberries. More than 2 days, it gets a little gamey, unless that’s your jam.

  3. Refrigerate overnight.

  4. If needed, you can add a splash of milk or non-dairy beverage.

  5. If you didn’t add fruit the night before, add now.

  6. Serve cold or if needing some warmth, you can heat up on the stove in a small saucepan, on medium heat for a few minutes.

 

Nutritional Information per serving: 299 Calories, 11 grams Fat, 6 gram Saturated Fat, 64 mg Cholesterol, 98 mg Sodium, 39 grams Total Carbohydrates, 8 gram Fiber, 20 grams Sugar, 17 grams Protein, 22% Vitamin A, 9% Vitamin C, 18% Calcium, 23% Iron

*Based on 2% fat based milk

 

Indulgent Nut (or Seed) Butter & Chocolate Chip Overnight Oats

  1. Add nut or seed butter, chocolate chips, and maple syrup & mix well.

  2. If you plan on eating within 2 days, add the bananas. More than 2 days, it gets a little gamey, unless that’s your jam.

  3. Refrigerate overnight.

  4. If needed, you can add a splash of milk or non-dairy beverage.

  5. If you didn’t add fruit the night before, add now.

  6. Serve cold or if needing some warmth, you can heat up on the stove in a small saucepan, on medium heat for a few minutes, the chocolate chips will melt into a yummy gooey mixture, be careful not to burn your lips and mouth.

 

Nutritional Information per serving: 463 Calories, 20 grams Fat, 8 gram Saturated Fat, 66 mg Cholesterol, 160 mg Sodium, 52 grams Total Carbohydrates, 7 gram Fiber, 26 grams Sugar, 20 grams Protein, 21% Vitamin A, 4% Vitamin C, 17% Calcium, 33% Iron

*Based on 2% Milk & Smooth Peanut Butter

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Welcome to Health-Crush Nutritional Label for this meal. See how it fits into your daily nutritional needs. This meal includes all the Based Ingredients above, so any deviation can alter the nutrition. As always, should you have any questions, please consult with me and/or your medical professional.

Overnight Oats Nutrition Label.jpg

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