This complete breakfast-in-a-jar is the ultimate grab-and-go breakfast, perfect for busy mornings. I also love this easy no-cook recipe because it's perfect for so many clients of mine, including athletes and those with various dietary restrictions, since it is gluten-free can easily be made low FODMAP, lactose-free or dairy-free. Oats are a great source of soluble fiber, meaning they are beneficial for digestive health and heart health. They're also delicious, filling and quick, making them the perfect breakfast for busy individuals. I like to make a few jars on the weekend and have them available for the busy week ahead - they should stay in the fridge for up to 3-4 days.
Prep Time: 5 minutes
Cook Time: 0 minutes (must chill in fridge for at least 4-5 hours, overnight is recommended)
Ingredients (serves 1):
1/2 C rolled oats, dry
1/2 C Greek or Skyr style yogurt, plain (I like to use 0% fat, since there is fat from the pumpkin seeds and the milk, but you can use any type of yogurt for this recipe. See note below if you need this recipe to be low FODMAP.)
1/2 C milk (You may use any type of milk you prefer - whole, 2%, 1%, skim or a milk alternative. Again, see note below if you need this recipe to be low FODMAP.)
3/4 tsp cinnamon
1 tsp maple syrup
2 Tbsp pumpkin seeds, hulled
*In order to make this recipe low FODMAP: use lactose-free milk and yogurt or a non-dairy, low FODMAP alternative, such as unsweetened almond milk. I recommend using Green Valley Organic Plain Lactose Free Yogurt or Kite Hill Almond Milk Greek Style Plain Non-Dairy Yogurt
1. Add the oats, yogurt, milk, cinnamon and maple syrup into a medium bowl and whisk together until creamy and well combined.
2. Add pumpkin seeds and stir so pumpkin seeds are coated with oat mixture.
3. Pour into a jar that can be sealed, then place in fridge overnight. Overnight oats are meant to be consumed cold, so you can enjoy these straight from the jar in the morning. Top with optional fresh fruit in the morning - I added blueberries!
Nutritional Analysis Per Serving:
Calories 426 calories, Total Fat 13 g, Saturated Fat 4 g, Cholesterol 16 mg, Total Carbohydrates 52 g, Fiber 6 g, Protein 28 g, Sodium 95 mg, Calcium 329 mg
*Analysis uses 0% plain Greek yogurt, 2% milk, unsalted pumpkin seeds. Nutritional analysis will vary depending on the ingredients used. Does not include blueberries or other toppings
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