If you’re constantly rushing out the door in the morning, it’s easy to let breakfast fall by the wayside. Enter overnight oats, the breakfast savior for the busy. You can prepare them the night before and let the fridge do its magic. All you have to do is open them up in the morning and enjoy that delicious, nutrient-dense goodness. You’ll have a healthy breakfast with the hassle.
Traditional oatmeal requires you to heat the oats over the stove or in the microwave (or at least pour hot water over them, if you’re using the instant kind). However, overnight oats don’t require any heat. Just mix the raw oats with liquid—in this case, a mixture of milk and Greek yogurt—and leave them to sit. The liquid will soften the oats, and they’ll absorb the flavor of any spices or fruit you add into the mix, too.
This recipe keeps things simple, with flax seeds, maple syrup, and cinnamon. Of course, you can always top the oatmeal with more fresh fruit, too. Blueberries are a particularly delicious option we love.
If you really want to make your overnight oats stand out, though, try adding this recipe’s cream cheese frosting topper to the mix. All you have to do is stir the ingredients together—no whisking or beating required—and the creamy topping will make your oats even more delectable.
However you eat them, overnight oats are a filling and nutritious way to start your morning. With 20 grams of protein and 15 grams of fiber, this recipe has everything you need to stay satiated for the day ahead. Plus, with only 10 grams of sugar, you’ll still be way better off than if you’d grabbed a prepared to-go oatmeal packet.
Instant oatmeal varieties are often loaded with extra sugar, along with less protein. (Even traditional oatmeal, prepared stovetop, can be heavy in carbs and low on protein.) But with overnight oats, you’ll have all of the convenience of the prepackaged options, but with more health benefits. The milk and Greek yogurt add protein, and the flax seeds add even more fiber. Plus, this version is way tastier than anything store-bought. If you crave a breakfast pastry or a sweet morning meal, this cinnamon roll overnight oats recipe is for you!
388 calories, 8 g fat (3 g saturated), 300 mg sodium, 10 g sugar, 20 g protein, 15 g fiber
Makes 1 serving
1/2 cup regular rolled oats
1 5.3 to 6-ounce carton vanilla-flavor fat-free Greek yogurt
1/2 cup fat-free milk
1 Tbsp flax seeds
1 Tbsp pure maple syrup
1/2 tsp ground cinnamon
Cream Cheese Frosting Topper (optional)
1 Tbsp reduced-fat cream cheese (Neufchatel), softened (1/2 ounce)
1 tsp powdered sugar
1/8 tsp vanilla
1/4 tsp fat-free milk
How to Make It
- In a small bowl or pint jar, stir together the first six ingredients (through cinnamon). Cover and refrigerate 8 hours or overnight.
- If using optional cream cheese frosting topper, combine cream cheese, powdered sugar, and vanilla in a small bowl. Stir in milk until topper is drizzling consistency. Drizzle over oats before serving, or top oats with fresh fruit.