Overnight Oats

Healthy Bites

Mighty Morning Meal
Many people, especially athletes, are in a rush to get out the door in the morning. This sometimes makes it difficult to grab a healthy breakfast when you’re on the go. Breakfast is the most important meal of the day because it provides fuel for your body to run on during the day. A healthy breakfast consists of a carbohydrate, protein, and some healthy fat which will provide the optimal nutrients to get you going in the morning. Overnight Oats are a quick, healthy breakfast that can be prepared the night before and grabbed on the way out the door.

Let’s break down the ingredients . . .
Rolled or steel cut oats are a great source of complex carbohydrates along with fiber and several essential vitamins and minerals like iron. Carbohydrates provide a quick boost of energy while fiber can aid in the digestion process by helping move food along. Fiber can also help you feel fuller for longer. Low fat milk and Greek yogurt are a good source of protein and many other vitamins and minerals including vitamin D and calcium which are necessary for strong bones. Protein is essential to build and maintain muscle and also slows down digestion which will prevent you from feeling hungry soon after breakfast. The balance of carbohydrates and protein in the overnight oats will provide adequate energy for your body while also keeping you fuller for longer amounts of time.

Throwing this quick recipe together only takes a few minutes at night and can be put in a portable container to take with you on your way out the door. Adding different toppings like fruit, nuts, or peanut butter can be a great way add flavor and get some extra nutrients in your morning meal.

Fruity Overnight Oats
(The Lower Calorie Option)
1/3 cup rolled or steel cut oats 1/3 cup low fat milk
1/3 cup low fat Greek yogurt 1⁄2 cup mixed berries
2 Tbsp. walnut
Mix the oats, milk, and yogurt in a bowl. Place in the refrigerator overnight. In the morning, top with mixed berries and walnuts.
Nutrition Facts (Per Serving)
Calories: 358 kcal Carbohydrate: 35 gm Fiber: 6 gm
Protein: 16 gm
Fat: 3 gm Cholesterol: 3 mg

Peanut Butter Banana Overnight Oats
(The Higher Calorie Option)
1/3 cup rolled or steel cut oats 1/3 cup low fat milk
1/3 cup low fat Greek yogurt 2 Tbsp. peanut butter
1/2 medium banana, sliced
Mix the oats, milk, and yogurt in a bowl. Place in the refrigerator overnight. In the morning, top with peanut butter and banana.
Nutrition Facts (Per Serving)
Calories: 429 kcal Carbohydrate: 48 gm Fiber: 7 gm
Protein: 22 gm
Fat: 19 gm Cholesterol: 3 mg
Note: 1⁄4 cup extra milk can be added if thinner consistency is desired.
–Amy Goodson

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.