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Delicious chia pudding topped with blueberries and almond flakes in a jar

Recipes · Recipe

Overnight Oats, Five Ways for Busy Mornings

Mix once, chill, and breakfast is waiting. Five flavors so no one gets bored.

HealthStylz Kitchen
· 2 min read

Photo: Antoni Shkraba

The short version

  • Use rolled oats, not instant, for a creamy texture.
  • Chill at least four hours.
  • Add fruit for sweetness instead of sugar.

Nutrition facts

The building blocks of overnight oats. One normal serving of each.

Fiber per serving

  1. Oats1/2 cup dry (40 g)4 g
  2. Greek yogurt1 container, 7 oz (200 g)0 g
  3. Chia seeds1 oz (28 g)9.6 g
  4. Blueberries1 cup (148 g)3.6 g
  5. Almonds1 oz, about 23 almonds (28 g)3.5 g

Protein per serving

  1. Oats1/2 cup dry (40 g)5.3 g
  2. Greek yogurt1 container, 7 oz (200 g)19.9 g
  3. Chia seeds1 oz (28 g)4.6 g
  4. Blueberries1 cup (148 g)1.1 g
  5. Almonds1 oz, about 23 almonds (28 g)5.9 g

Calories per serving

  1. Oats1/2 cup dry (40 g)151.6 cal
  2. Greek yogurt1 container, 7 oz (200 g)146 cal
  3. Chia seeds1 oz (28 g)136.1 cal
  4. Blueberries1 cup (148 g)84.4 cal
  5. Almonds1 oz, about 23 almonds (28 g)162.1 cal

Source: USDA FoodData Central.

Prep 15 min Cook 0 min Serves 5

You'll need

How to make it

  1. Line up five jars. Into each jar put 1/2 cup oats, 1/2 cup milk, 1/4 cup yogurt and 1 teaspoon chia seeds.
  2. Add one flavor to each jar. Slice the banana for jar 3 in the morning so it stays fresh.
  3. Stir well, put on the lids and shake.
  4. Chill overnight, or at least four hours.
  5. In the morning, stir and add a splash of milk if the oats feel thick. Top with sliced banana or a few nuts if you like.

Mornings are hectic. Overnight oats take five minutes the night before and nothing in the morning. You stir oats, milk and yogurt in a jar, and the fridge does the cooking. By breakfast the oats are soft and thick, like pudding.

This plan makes five jars from one simple base. Each jar gets its own flavor, so the whole family can pick a favorite. Grab one on the way out the door.

Why oats

Oats carry a kind of fiber called beta-glucan. Harvard's Nutrition Source says it may help slow digestion and help you feel full. It also notes that one review found about 3 grams a day of this fiber from whole oats modestly lowered blood cholesterol. The FDA allows a health claim that links this fiber from whole grain oats to a lower risk of heart disease.

Tips for great jars

  • Choose old-fashioned or rolled oats. Harvard says not instant.
  • Chill them overnight, or at least four hours.
  • Many sweet or flavored oats and yogurts hide added sugar, so read the label. Plain yogurt with fruit is an easy fix.
  • Keep jars cold and toss any that smell sour or look off.

If you have diabetes, ask your doctor how much fruit and oats fit your plan.

Where this comes from