1
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Apple Pie Overnight Oats
No baking required to make these apple-pie overnight oats. Apples are one of the world’s most beloved fruits and a review found eating whole apples is linked to improved heart health. Apples add crunch, natural sweetness and a medium-sized one contains nearly 5 g of fiber. One serving of these oats will get you nearly halfway towards meeting your daily fiber goals.
contains Soy, Tree Nuts
4.4 out of 8 reviews
SERVES
2
CALORIES PER SERVING
474
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
2 cups unsweetened, plain soymilk or low-fat milk
1 cup old-fashioned oats
2 tbsp ground flaxseeds
2 tbsp natural cashew butter or peanut butter
½ tsp ground cinnamon
2 medium apples, finely diced, peel on
Directions
1 Combine milk, oats, flaxseeds, cashew butter, and cinnamon in a mixing bowl and stir together.
2 Divide oat mixture between two 16-oz jars (or containers) with lids. Top each with half the apples.
3 Refrigerate for at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
474
total fat
17g
saturated fat
2.6g
protein
16g
carbohydrates
67g
fiber
11.1g
sugar
25.6g
added sugar
0g
sodium
124mg
TAGS:
Soy, Tree Nuts, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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2
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Banana Pudding Blended High Protein Overnight Oats
Dislike the texture of oats? Try using a food processor or blender to turn them into pudding. These banana pudding-inspired oats are creamy, sweetened naturally, and packed with protein and fiber, a combination that will leave you satiated for hours. Eating a high protein breakfast can also keep weight in check as it helps regulate appetite and energy levels per research.
contains Tree Nuts, Soy
5.0 out of 4 reviews
SERVES
2
CALORIES PER SERVING
524
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
2 cups unsweetened, plain soymilk or low-fat milk
1 cup old-fashioned oats
2 scoops plain or vanilla protein powder
2 small bananas, peeled
2 tbsp natural almond butter or peanut butter
Chopped almonds, flaxseeds, banana slices, for garnish (optional)
Directions
1 Place milk, oats, protein powder, bananas, and almond butter in a food processor (or blender) and process until smooth, about 1-2 minutes.
2 Divide oat mixture into two 16-oz jars or containers with lids. Garnish each half with almonds, flaxseeds and banana slices, if desired.
3 Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
524
total fat
16g
saturated fat
2.1g
protein
40g
carbohydrates
59g
fiber
8.1g
sugar
14.4g
added sugar
0g
sodium
134mg
TAGS:
Tree Nuts, Soy, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Sodium, High-Fiber, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, GERD-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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3
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Tropical Overnight Oats
These oats will take your taste buds on a tropical journey. Passionfruit has a hard, magenta shell and sweet, juicy fruit with small edible seeds. One passionfruit contains just 18 calories, nearly 2 g fiber and vitamin C. Golden berries, another tropical fruit, are a small, round sour tasting fruit that you can pop right into your mouth. Golden berries add vitamin C and fiber and can be found in the tropical or exotic section of your local grocery store.
contains Dairy
4.7 out of 3 reviews
SERVES
2
CALORIES PER SERVING
276
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
2 cups unsweetened plain coconut milk (from carton)
1 cup old-fashioned oats
6 oz low-fat, less sugar mango Greek yogurt or skyr
2 passion fruits, cut in half, shells discarded
½ cup whole golden berries
Directions
1 Combine milk, oats, and Greek yogurt in a mixing bowl and stir together well.
2 Divide oat mixture between two 16-oz jars or containers with lids. Top each with half the passionfruit and golden berries.
3 Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size1 ½ cup
calories
276
total fat
9g
saturated fat
5.1g
protein
13g
carbohydrates
39g
fiber
5.9g
sugar
3.1g
added sugar
0g
sodium
25mg
Tips
Goldenberries, aka gooseberries, can be found in the produce section of your favorite grocer. They may be only available seasonally, so use any other berry if you are unable to find them.
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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4
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Carrot Cake Overnight Oats
Who doesn’t want cake for breakfast? This recipe delivers all the flavor of carrot cake in a healthier package — each jar packs half a serving of veggies. Applesauce and raisins add natural sweetness, so there’s no need for added sugar. Spices like cinnamon and ginger have antioxidant- and anti-inflammatory properties.
contains Tree Nuts
5.0 out of 1 reviews
SERVES
2
CALORIES PER SERVING
397
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
2 cups unsweetened plain or vanilla coconut milk (in carton)
1 cup dry old-fashioned oats
⅔ cup carrot, peeled and finely grated (about 2 medium carrots)
½ cup unsweetened applesauce
¼ cup raisins
½ tsp ground cinnamon
⅛ tsp ground ginger (optional)
⅛ tsp ground nutmeg (optional)
¼ cup raw or toasted walnuts, chopped
Directions
1 Combine all ingredients except walnuts in a mixing bowl and stir together.
2 Divide oat mixture between two 16-oz jars or containers with lids. Top each with half the walnuts.
3 Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
397
total fat
17g
saturated fat
5.3g
protein
8g
carbohydrates
58g
fiber
8.1g
sugar
20g
added sugar
0g
sodium
27mg
TAGS:
Tree Nuts, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, Anti-Inflammatory, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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5
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Matcha Steel-Cut Overnight Oats
These matcha oats will provide you with extra pep, as matcha contains caffeine but also L-theanine, which has a calming effect, so you won’t be left jittery. Steel-cut oats can also be used to make overnight oats, they taste chewy compared to old-fashioned oats. These oats are topped with canned peaches, which are an affordable and shelf-stable fruit to keep on hand when fresh is out of season.
contains Dairy, Soy
4.3 out of 3 reviews
SERVES
2
CALORIES PER SERVING
563
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
10 hr 5 min
Ingredients
2 cups unsweetened, plain or vanilla soymilk
½ cup steel-cut oats
6 oz low-fat, vanilla Greek yogurt
¼ cup chia seeds
1 tbsp matcha powder
2 kiwis, peeled and diced
1 cup no-sugar added, canned peaches in fruit juice, drained
Directions
1 Combine milk, oats, yogurt, chia seeds and matcha in a mixing bowl and whisk together well.
2 Divide oat mixture into two 16-oz jars (or containers) with lids. Top each with half the kiwi and peaches.
3 Refrigerate overnight.
Nutrition Facts
Amount per serving
Serving size1 ½ cup
calories
563
total fat
15g
saturated fat
2.2g
protein
24g
carbohydrates
80g
fiber
15.8g
sugar
29.9g
added sugar
0g
sodium
141mg
TAGS:
Dairy, Soy, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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6
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Berry and Chia Overnight Oats
In this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. Freshberriesare a great source of antioxidants,past researchhas shown, but frozen berries packjust as much nutritional value as fresh(and sometimes more)!
contains Dairy, Tree Nuts
4.8 out of 48 reviews
SERVES
2
CALORIES PER SERVING
520
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
⅔ cup milk
⅓ cup plain nonfat Greek yogurt
1 cup old-fashioned oats
1 tbsp chia seeds
½ medium banana, mashed
1 cup fresh blueberries
1 cup fresh sliced strawberries
¼ cup chopped walnuts
Directions
1 Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.
2 Divide oat mixture into 2jars with lids. Top each with half the blueberries, strawberries, and walnuts.
3 Refrigerate for at least 4 hours or overnight.
Nutrition Facts
Amount per serving
calories
520
total fat
17g
saturated fat
1.5g
protein
20g
carbohydrates
78g
fiber
14g
sugar
20g
added sugar
0g
sodium
60mg
TAGS:
Dairy, Tree Nuts, Anti-Inflammatory, Breakfast, Cholesterol-Conscious, Heart-Healthy, Gluten-free, High-Fiber, Low-Sodium, Mediterranean, Vegetarian
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7
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Pumpkin Pie Overnight Oats
Not only is pumpkin delicious, but it’s also fiber-rich and a good source of iron, perUSDAdata. It’s also full of beta-carotene, a nutrient your body turns intovitamin A, which is necessary for skin and eye health, according to theUSDA.Just be sure you’re using pumpkin puree and not pumpkin pie filling, which is packed full of sugar.
contains Dairy, Soy
5.0 out of 5 reviews
SERVES
4
CALORIES PER SERVING
280
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
¾ cup lowfat vanilla soy milk
¼ cup plain, nonfat Greek yogurt
⅓ cup pumpkin puree
2 tbsp pure maple syrup
½ tsp pumpkin pie spice
1 cup old-fashioned rolled oats
¼ cup shelled pumpkin seeds
¼ cup shelled sunflower seeds
Directions
1 In a large bowl, combine soy milk, yogurt, pumpkin puree, maple syrup, and pumpkin pie spice. Add oats and mix well.
2 Divide the mixture between 2 8-oz jars and top each with half of the pumpkin and sunflower seeds. Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
calories
280
total fat
9g
saturated fat
1.5g
protein
11g
carbohydrates
38g
fiber
6g
sugar
9g
added sugar
6g
sodium
25mg
TAGS:
Dairy, Soy, Breakfast, Diabetes-Friendly, High-Fiber, Gluten-free, Heart-Healthy, Low-Sodium, Mediterranean, Vegetarian
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8
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Blueberry Overnight Oats
When you’re staring down a brutal day, sprinkle someblueberriesinto a batch of overnight oats, suggestsToby Amidor, RD, the author ofThe Family Immunity Cookbook.Blueberriesare loaded with brain-friendlyantioxidantscalledflavonoids. These powerful compounds protect the delicate membranes that surround brain cells from oxidative stress that can lead toanxiety and depression, according to astudy published in December 2017 inOxidative Medicine and Cellular Longevity.
contains Dairy
4.2 out of 5 reviews
CALORIES PER SERVING
305
AUTHOR
Karen Ansel, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
8 hr 5 min
Ingredients
½ cup old-fashioned oats
⅔ cup skim milk
2 tsp chia seeds
1 tsp 100 percent maple syrup
½ cup blueberries
Directions
1 Combine oats, milk,chia seeds, and maple syrup in a wide-mouthed mason jar. Stir well.
2 Cover and refrigerate overnight.
3 In the morning, remove jar from refrigerator, stir oats, and top with blueberries.
Nutrition Facts
Amount per serving
calories
305
total fat
6g
saturated fat
1g
protein
11g
carbohydrates
53g
fiber
8g
sugar
21g
added sugar
4g
sodium
70mg