Overnight Oats


Warning: Good pictures of this are hard to come by and I haven't really gotten anything  yet. I generally make these in a jar and then take it to work so it looks pretty ugly and a picture inside the jar isn't much better! Here's the Overnight Peaches and Cream Oats as best as I can manage.

Below are some of the fave varieties I've come up with recently. I've left up a couple of blank picture spots in the hope of finding a way to pretty this up one day.

Overnight Oat Base
1/3 cup old fashioned oats (100 cal)
1/2 cup milk (I prefer the unsweetened soy or almond milk-20-25 cals)
1/2 cup vanilla light n' fit yogurt (55 cals) **Any yogurt works here, this is just my preference**

Put all ingredients in a jar/bowl/tupperware and refrigerate overnight. The oatmeal will soak up the liquids and become a really nice chewy consistency and plump up quite a bit too! Bonus: for a doughier taste, like licking a bowl after baking, blend the mixture in the morning. This is especially good if you're a breakfast drinker: coffee/smoothies/juice because it has fiber, protein, dairy and fruits! It's no less calorie dense than some store-bought smoothies but it's nice to know what goes into your food (oatmeal instead of some sort of supplement powder!) and that the fruits are fresh (even frozen fruits were once fresh and didn't live in syrup!)

*If these aren't sweet enough for you, go ahead, put in a bit of sweetener or sugar or extra vanilla. Also good: agave nectar, honey, maple syrup (sugar free kind!) etc etc.


Base milk: Slender Soy Vanilla

Add to base: 1/2 cup pumpkin puree, cinnamon, 1.5 tsp vanilla, 2-3 tbsp sugar free maple syrup. Consider adding Walden Farms Caramel Syrup.

This is under 300 calories and tastes JUST like a big huge piece of pumpkin pie! I wish it were warm!

Chocolate Blueberry Pie Overnight Oats

base milk: Almond Breeze Unsweetened Chocolate

Add to base: 1/2 cup frozen blueberries, microwaved until liquid is released then squished around with a spoon, 1 tsp unsweetened cocoa, 1 tsp chia seeds, 1 tbsp chocolate syrup (I prefer the no-calorie Walden Farms variety)

Top with: crunchy low-cal/high fiber cereal (Fiber One, Cheerios, Etc)
Total: 275 (310 with topping)

Caramel Apple Pie Overnight Oats
base milk: unsweetened Almond Breeze Vanilla/Vanilla Soy/Skim (20-40 cals)

Add to base: 3/4 chopped apple (save remaining quarter for snack!), 1 tsp chia seeds, liberal sprinkling cinnamon +/- ginger, 1 tbsp caramel syrup (I prefer the Walden Farms brand here too!)

Top with: granola, crunchy cereal, pecans, nothing (I generally don't bother, it's so good!)
Total: 275 (more with topping)

Cranberry Sauce Overnight Oats (pre-mixing)

base milk: skim, unsweetened soy/almond breeze (anything white)

Add to base: 1.5-2 tbsp Cranberry Jam (click for recipe), 1 tsp vanilla extract

Top with: granola, any sort of flavored crunchy cereal, some raw oats for chewiness, graham crackers
Total: 210 (more with toppings,  but I find this needs a topping for volume and satisfaction)

Peaches and Cream Overnight Oats

base milk: skim, unsweetened soy/almond breeze (anything white)

Add to base: 100gm frozen peaches (5 pieces, microwaved), 1 tsp vanilla extract, 1 tsp chia seeds

Top with: granola, any sort of flavored crunchy cereal, puffed millet, graham crackers

Total: 270 (more with toppings,  but if you do puree this, the volume gets too big for add-ons!)

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