Fueling Cinnamon Chia Honey Nut Overnight Oats

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I have a stash of bars for a handy on-the-go breakfast or snack but nothing replaces real food. These overnight oats honestly take me as long to prepare as walking over to my pantry, finding a bar, packing it in my bag, and unwrapping it! The plus is knowing all of the ingredients too. I have made up to 3 days worth at a time. By then, I’m ready for something else anyway!

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The nut butter is not absolutely necessary but really provides a depth and richness that especially compliments tea and coffee.

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I like to leave any fresh fruit on top of the mixture and stir it in when I’m actually ready to eat the overnight oats.

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Although this is a cold version of oatmeal, in all its soft texture, there is a little chewiness too. I’ve found that as long as I keep to the below ratios of the oats, milk, and yogurt, I can add anything “breakfast-y” in. Overnight oats are like magic. You stir and put them in your fridge, an appliance that’s already running all the time. And ta-da, you have some serious fuel to tackle the day!

 

I used the My Fitness Pal app to calculate the following nutritional content (approximate):

  • 300 calories
  • 12g fat
  • 20g net carbohydrates (meaning total carbs after subtracting the fiber content)
  • 10g fiber
  • 9g sugar (you can decrease this by not adding the honey)
  • 15g protein
  • 150mg sodium
  • 500mg potassium
  • Also contains vitamin A, C, calcium, iron, and Omega 3

 

But remember:

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When you feel like this, you make these.

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When your nut butter jar would normally be tossed out, make these. Thank you Katie Levans for that idea!

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When you need to power through a morning at work, make these.

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I was surprised that you really can eat these right way too; they just won’t have as much of a pudding consistency. I’ve used overnight oats in the following ways:

  • Fast breakfast
  • Post workout snack
  • As a to-go meal on the airplane
  • Meal prep for the week

Fueling Cinnamon Chia Honey Nut Overnight Oats

Can be GF, DF, NF

Serves 1

 

Ingredients:

1/3 cup rolled oats

1 tbsp chia seeds

1 tbsp almond or peanut butter and/or 1 tbsp chopped pecans or walnuts

1/4 tsp ground cinnamon

1/3 cup plain yogurt (can use vanilla or other flavored if preferred as well as nondairy yogurt if needed)

1/3 cup milk of choice (I use plain or unsweetened vanilla almond milk.)

1/2 tsp honey (can reduce, increase or sub with maple syrup or agave nectar)

Optional: sliced banana, 1/4 cup of fresh. dried, or frozen berries, other seeds or nuts

 

Directions:

Mix all of the ingredients in a container then add in wet ones.

Top with fruit if using.

Cover with a lid.

Refrigerate overnight or at least 4 hours.

{ 4 comments… add one }
  • Melissa Windley September 19, 2015, 11:53 pm

    How do you feel about steel cut oats? Do you think they are harder to digest? I’m not a huge fan of the texture of rolled oats once they have been cooked or soaked…

    I would like to see if my kids like this version and may try steel cut oats in mine. Sounds yummy!

    • Rajul September 20, 2015, 7:56 pm

      Steel cut oats are my choice hot cereal but they don’t “cook” in overnight oats. If you try them this way, please let me know!

  • Martha September 20, 2015, 8:13 pm

    Going to try this one! Looks yummy. So just old fashioned oats, yes?

    • Rajul September 20, 2015, 8:23 pm

      Hi Martha! Yes, regular rolled/old fashioned oats. You can try instant but I believe they would get too mushy too fast.

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