Overnight oatmeal for a healthy and simple breakfast

May 19th, 2017

This simple breakfast packs a ton of whole grains and antioxidants into a delicious, easy-to-eat meal.

Ingredients:

  • 1/2 cut old fashioned rolled oats
  • 1 cup milk or water
  • 1 tbsp. chia seeds
  • Pinch of salt

How to make it:

  1. Place oats, salt and chia in a glass jar or sealable plastic container.
  2. Add-in the chosen milk or water and any any add-ins.
  3. Shake to combine and refrigerate overnight (or at least four hours).
  4. Serve with additional fruits or toppings of your choice.

Try some of our favorite variations:

  • Carrot cake oats
    Add 1/4 cup shredded carrot, 1 tbsp. maple syrup, 2 tbsp. chopped pecans, 1/4 tsp. cinnamon.
  • Chocolate nut butter oats
    Add 1 tbsp. cacao, 1 tbsp. nut butter, 1 tsp. maple syrup. when serving, slice one banana on top.
  • Tropical morning
    include 1 tsp. honey, 1 tsp. shredded coconut, 1 tbsp. slivered almonds, 1/4 cup diced pineapple.
  • Banana bread
    Add 1/2 mashed banana, 1 tbsp. chopped nuts, 1/4 tsp. cinnamon.
  • Berry bliss
    Add some frozen or fresh blueberries, blackberries or raspberries to the overnight mix. Top with extras when served.

Nutrition facts:

Yield: 1 serving
Calories: 367
Total fat (g): 10
Protein (g): 16
Total carbohydrate (g): 56
Total sugars (g): 20
Dietary fiber (g): 11
Sodium (mg): 268

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About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.