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!
The nut butter is not absolutely necessary but really provides a depth and richness that especially compliments tea and coffee.
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.
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
When you feel like this, you make these.
When your nut butter jar would normally be tossed out, make these. Thank you Katie Levans for that idea!
When you need to power through a morning at work, make these.
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
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
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.