Eat Well LiveWell: Overnight Oats

overnight oats

Overnight oatmeal is a popular trend that is great for individuals that are on-the-go. This can be made in a bowl, Mason jar, Tupperware or even a leftover peanut butter jar! Throw your oatmeal ingredients together the night before, and in the morning you can head out the door with a ready-to-eat healthy breakfast. No cooking needed!

This recipe for overnight oats uses low fat dairy, specifically skim milk and fat-free Greek yogurt, to provide lean protein to start your day strong. Choosing plain Greek yogurt ensures that you in control of the sugar in your breakfast. The protein in the dairy, plus protein and healthy fats from nuts or nut butter you choose to add, keeps you satisfied and helps you avoid that mid-morning energy crash. The rolled oats and chia seeds are both excellent sources of fiber, which can help to reduce cholesterol, blood sugars and prevent certain types of cancer. The addition of blueberries, which are packed with antioxidants, also helps to reduce your risk of cancer. Finally, adding a just a little bit of honey helps to sweeten the whole dish without taking away the nutritional value of the breakfast. Try it for yourself!

Overnight Oats:

Servings: 1

Preparation Time:
Preparation time: 5 minutes
Ready in: 8 hours 5 minutes


¼ cup milk
¼ cup rolled oats
¼ cup plain, fat-free Greek yogurt
2 teaspoons chia seeds
2 tablespoons honey
1 teaspoon ground cinnamon
¼ cup fresh blueberries
1 tablespoon natural peanut butter or nuts/nut butter of your choice (optional)


Combine milk, oats, Greek yogurt, chia seeds, honey, and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined. Remove lid and fold in blueberries. Cover jar with lid.
Refrigerate oatmeal, 8 hours to overnight.

Nutritional Information:

346 Calories, 18g Protein, 12g Fat, 44g Carbohydrates, 7g Fiber, 126mg Sodium