You may have heard the benefits of breakfast and even it’s importance in maintaining weight loss, but you still struggle with this meal. Why? Time is generally the most common reason we push breakfast aside and either skip it or reach for a high-sugar breakfast bar instead. Weight management is not about hoping or wishing. It’s about having a strategy and having a plan to being successful long-term.
Overnight Oats is one of the most popular meal prep strategies and make ahead recipes for breakfast (or to use for any meal/snack for that matter). It’s not a fad, and it’s nothing outrageous to put together. It’s just an easy way to save time in the morning and provide your body with the nutrients, protein, fiber and energy to start your day.
What Are Overnight Oats? It’s equal parts rolled oats and liquid (plant-based milk and yogurt if you include dairy in your diet), plus any add-ins you want like nuts, seeds or fruit (banana and berries are the most popular). You can get really creative and even go for something like “carrot cake oats” by mixing in shredded carrots, raisins, and carrot juice for your liquid. Toppings are endless and the best thing yet? NO COOKING REQUIRED!
- ½ cup oats
- 1 banana, mashed well
- 2 Tbsp Chia Seeds
- ½- ¾ cup Almond Milk, unsweetened
- 1-2 Tbsp Peanut Butter/Almond Butter (or PB2 Powdered Peanut Butter)
- *1 Tbsp Honey (optional)
- *1 Tbsp Cinnamon (optional)
- Add your liquids, sweetener, and seeds first (almond milk, chia seeds, PB) to a mason jar or Tupperware container. Mix well.
- Add in your banana and mash with a fork in your jar (mash well).
- Add in your oats and continue to mix well (seal and shake a few times).
- Store in the fridge for at least 4 hours (or overnight for the next morning).
- Take out of your fridge and dig in (yes it’s served cold, but you can heat up in the microwave if you prefer to have it warm).
Oats — Old Fashioned Rolled Oats, Steel-cut Oats
Liquid — Almond Milk, Coconut Milk, Coconut Water, Juice (carrot juice works well), Canned Pumpkin, Plain/Greek Yogurt
Fruit — Banana, Blueberries or Strawberries (frozen or fresh)
Optional Nuts/seeds — Walnuts, Almonds, Pecans, Almond Butter, Peanut Butter, PB2 (powdered peanut butter), Chia/Flax seeds
Optional Sweetener — Raisins, Honey, Stevia, Cinnamon, Nutmeg, Pumpkin Pie Spice
Optional Added Protein — Yogurt, Protein Powder
Prep time: 5 minutes
Total time: 4 hours or overnight
- Nutrition per serving:
Yields and nutritional information are estimated and will vary depending on produce size and equipment used.