Oh So Easy! Overnight Oats

A recipe to help you eliminate your breakfast-skipping excuses!

You have heard the list of breakfast-eating benefits for years…breakfast eaters tend to have an easier time getting the nutrients craved and required by their bodies, have healthier body weights, have more energy, and may be more productive at school or work. Even so, the struggle to incorporate this “most important” meal of the day remains for many of us.  We are plagued by excuses…there’s not enough time, it’s too expensive to eat healthy, I don’t know what to make, I’m tired of eating the same thing, breakfast foods are boring, breakfast foods don’t satiate my hunger….

Enter the “Oh So Easy! Overnight Oats” recipe. Designed to include four major food groups in one punch, with a limited time and monetary budget in mind. This recipe can be prepared in individual containers for grab-and-go ease, or multiplied to create a larger batch that can be eaten througought the week. Treat the recipe below as a foundation and use your imagination to dream up other satisfying creations to make your taste buds and tummy happy!



½ cup Whole Rolled Oats, dry
2 T Dried fruit (cranberries, raisins, apple, etc)
1T1T Ground FlaxseedWalnuts, Almonds, or other nut
½ tsp Cinnamon
1 packet1 cup Sugar substitute (*optional)Milk (soy, dairy, lactose-free, almond, etc) or water


  1. Combine first 6 ingredients in a bowl.
  2. Top with 1 cup milk or water.
  3. Cover and place in refrigerator overnight.
  4. Stir before enjoying!


*Estimation based on recipe above using 2T raisins and 1 cup skim milk. 

Per Serving: 360 Calories, 9.2 g Total Fat, 1.1 g Saturated Fat, 0.0 g Trans Fat, 5mg Cholesterol, 107 mg Sodium, 58 g Carbohydrate, 8  g Dietary Fiber, 16 g Protein

(Exchange Approximations: 2 starch, 1 fruit, 1 milk, 2 fat; Carbohydrate Choices: 4) 

Estimated Cost: $0.70 per serving

By Riesa Rarick, MS, RD, LD

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