Quick Breakfast Solution: Overnight Oats

Lately I’ve been getting a lot of requests for an easy breakfast that can be meal-prepped in advance so you can grab and go and get out the door in no time. One of my favorites: overnight oats. Why? There are so many options and ways you can modify this recipe to your own taste preferences. It also meets my suggested criteria for a healthy, satisfying and delicious start to your day. What’s my breakfast criteria? It should contain:

• At least 20g of high quality protein

• A source of complex carbohydrates (like oatmeal) and fiber (aim for 5 grams at minimum)

• At least a 1-cup serving of fruit (bonus points for veggies!)

• A source of healthy fat (think nuts, seeds, or avocado)

Why bother? Besides starting your day off on the right foot, this combo is sure to help bridge the gap between breakfast and lunch without feeling the need to snack or visit the vending machine. It’s also a perfect post-workout refuel as it contains 2 of the 3 Rs for recovery nutrition - carbohydrates for restoring glycogen stores and protein for repairing and rebuilding muscle.

Here are 2 variations that I’ve created and love. Enjoy!

Almond Butter Banana Overnight Oats

Makes 1 serving

Ingredients:

• 1/2 cup oats

• 3/4 cup low fat kefir (like Lifeway)

• 1 tsp chia seeds

• 1 Tbsp almond (or other nut) butter

• 1 medium banana

Instructions:

1. Mix together oats, yogurt, milk, chia seeds, and almond butter in a bowl then pour into glass or jar (suggested vessel: mason jar).

2. Cover and place in the fridge overnight.

3. In the morning, remove from fridge, top with sliced banana and serve!

Nutrition Information: 450 calories, 20 g protein, 14 g fat, 68 g carbohydrate, 11 g fiber

Lemon Berry Overnight Oats

Makes 1 serving

Ingredients:

• 1/2 cup oats

• 1/4 cup of vanilla yogurt (I like Siggi’s)

• 1/2 cup milk of choice

• 1 tsp chia seeds

• Juice from about ½ a lemon

• 1 tsp lemon zest

• ½ cup frozen mixed berries (like blueberries, strawberries, blackberries, etc.)

• 1 Tbsp sliced almonds

Instructions:

1. Mix together oats, yogurt, milk, chia seeds, lemon juice and zest in a bowl then pour into glass or jar (suggested vessel: mason jar).

2. Top with frozen berries.

3. Cover and place in the fridge overnight.

4. In the morning, remove from fridge, mix and add additional milk, if desired.

5. Top with additional thawed berries, and almonds and serve.

Nutrition Information (if using nonfat milk and yogurt): 380 calories, 20 g protein, 11 g fat, 56 g carbohydrate, 10 g fiber