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Overnight Oats

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Contributed by: BMC Teaching Kitchen

Overnight Oats

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This is a make-ahead breakfast or snack that you will thank yourself for in the morning. When hunger hits, it is helpful to have a nutritious meal or snack on hand. The recipe shown below is a base, to which you can add additional ingredients and seasonings. Scroll further down to see those recipes.

This is a Framework recipe.

Serves:
1 servings
Total Time:
2 Hours - Overnight minutes
Prep Time:
5 minutes
Cook Time:
2 Hours - Overnight minutes

Ingredients


Oats - ½ cup rolled or old-fashioned oats Yogurt - ½ cup non-fat or lowfat Greek yogurt (or non-dairy yogurt) Milk - ¼ cup milk of choice (1% or nonfat cow's milk, unsweetened soy, almond or oat milk)

Instructions

Step 1
Add all ingredients (including those from your recipe of choice, see below*) to the container and mix until combined.
Step 2
Refrigerate for at least 2 hours, or overnight. Enjoy cold or room temperature the next day.

Notes

The nutrition facts below are based on the base recipe alone. Adding fruit, nuts, nut-butter or honey will change the nutrition information.

*Choose a recipe of your choice and add the ingredients to the base recipe above.

Apple Pie

Overnight oat base

Applesauce - ½ cup, unsweetened

Cinnamon - ⅛ teaspoon

Mango

Mango - 1 cup frozen mango, diced (or any frozen fruit of choice!)

Honey - 2 teaspoons (optional)

Chia seeds - 2 Tablespoons

Milk - ⅓ milk of choice (in addition to milk in the base recipe)

Toppings - Chopped nuts or unsweetened. shredded coconut (optional)

Banana Chocolate (Optional Peanut Butter)

Banana - ½ medium banana, mashed

Cocoa powder - ½ teaspoon

Nut-butter - 1 Tablespoon peanut, almond or sunflower seed butter (optional)

Spice It Up

Dried Fruit- ¼ cup raisins, cherries, apricots (chopped), figs (chopped), dates (chopped) etc.

Seasoning - ½ teaspoon (cinnamon, nutmeg, vanilla, ginger, pumpkin pie spice)

Nuts - 2 teaspoons walnuts, almonds or other nuts , chopped

Nutrition Information

Calories:
275 Calories
Fat:
4
Saturated Fat:
1
Carbohydrates:
Net Carb: 38
Dietary Fiber:
4
Protein:
22
Sodium:
95

Dietary Restrictions

Vegan