Healthy Morning Foods Poster recipe

Start your day right with these incredibly easy and nutritious overnight oats. Packed with fiber, protein, and antioxidants, this make-ahead breakfast is creamy, satisfying, and customizable, perfect for busy mornings.

Servings: 1 Prep time: 5 minutes Cook time: 0 minutes (plus overnight chilling) Total time: 5 minutes (plus overnight chilling) Difficulty: Easy

Ingredients

• For the Oats:

  • 45 g (½ cup) rolled oats (old-fashioned oats)

  • 180 ml (¾ cup) unsweetened almond milk (or any milk of choice)

  • 15 g (1 tablespoon) chia seeds

  • 30 g (2 tablespoons) plain Greek yogurt or plant-based yogurt (optional, for extra creaminess)

  • 5 ml (1 teaspoon) maple syrup or honey (optional, adjust to taste)

• For the Toppings:

  • 40 g (¼ cup) fresh or frozen mixed berries

  • 10 g (1 tablespoon) chopped nuts (e.g., almonds, walnuts) or seeds (e.g., pumpkin seeds, sunflower seeds)

Equipment

• 1 jar with a lid (e.g., a Mason jar) or a small container

• Spoon

Instructions

1. Combine Dry Ingredients (1 minute): In your jar or container, combine the rolled oats and chia seeds. Give them a quick stir to mix.

2. Add Wet Ingredients (1 minute): Pour in the almond milk, and if using, add the Greek yogurt and maple syrup/honey.

3. Mix Thoroughly (1 minute): Stir everything together really well, making sure there are no clumps of oats or chia seeds sticking to the bottom. This ensures even absorption.

4. Refrigerate Overnight (0 minutes): Place the lid on the jar and refrigerate for at least 4 hours, or preferably overnight. The oats and chia seeds will absorb the liquid and thicken into a creamy pudding-like consistency.

5. Add Toppings & Serve (2 minutes): In the morning, give the oats a quick stir. If it's too thick, add a splash more milk. Top with your mixed berries and chopped nuts or seeds. Enjoy cold!

Tips & Variations

• Meal Prep Pro: Make a few jars at once on Sunday night for quick breakfasts throughout the week. They typically last 3-4 days in the fridge.

• Adjust Consistency: If you prefer thicker oats, add a little less milk next time. For thinner oats, add a splash more milk in the morning.

• Warm It Up: While typically served cold, you can gently warm your overnight oats in a microwave-safe bowl for 30-60 seconds if you prefer a warm breakfast.

• Vegan Variation: Ensure you use a plant-based milk (like almond, soy, or oat milk) and a plant-based yogurt. Maple syrup is a great vegan sweetener.

• Protein Boost: Stir in a scoop of your favorite protein powder (vanilla or unflavored works well) along with the other ingredients before refrigerating. You might need to add a little extra milk.

• Flavor Swaps: Experiment with different fruits (sliced banana, diced apple, mango), spices (cinnamon, nutmeg), or nut butters (peanut butter, almond butter) for endless flavor combinations.

Estimated Nutrition Per Serving

• Calories: ~320 kcal

• Protein: ~12 g

• Carbs: ~45 g

• Fat: ~12 g

Shopping List

• Rolled oats

• Almond milk

• Chia seeds

• Greek yogurt (optional)

• Maple syrup or honey (optional)

• Mixed berries

• Chopped nuts or seeds

Allergen Tags

contains: nuts (optional), dairy (optional)

Printable Footer

Quick summary: Easy, healthy overnight oats with berries and nuts – perfect make-ahead breakfast!