Everyone gets in a pinch for breakfast from time to time, so we make the “logical” decision to head out the door with no breakfast or smashing down our latest favorite protein bar. I present the alternative, overnight oats. They take less than 5 minutes to make (the day/night before) and can easily travel with you wherever you have to go.

The best part about Overnight Oats is that the possibilities are endless, the base recipe (Oats, yogurt, milk) can have endless flavors added to it to create any flavor combinations you want. I will include two of my favorite Overnight Oat recipes at the bottom.

Overnight Oats: Base Recipe

1. Poor 1/2 cup of rolled oats (steel-cut oats work as well, just not quite as good) into a mason jar or any seal-able container.

2. Add 1/4 cup of Greek Yogurt (regular yogurt works as well, it is just thinner so add a little less milk)

3. Add 1/4 cup of milk (skim, 1%, 2%, Almond Milk, ect..)

4. Stir all of the ingredients together

This is our basic foundation for this new breakfast, all that’s left is to sweeten it however you would like. Your options range from fruits, to nuts, to protein powder, to syrups, even to bacon… Endless possibilities.

5. Add any ingredients to sweeten the oats (Stevia, Honey, Fruit, etc)

6. Seal the container and place in the fridge for 8 hours (the longer it is refrigerated the more combined the ingredients become)

7. Grab a spoon and enjoy the next morning, no need to warm them up, eat it fresh out of the fridge, on your way to work, whatever fits your schedule the best!!

Two of my favorites:

Mango Almond
– 1 Cup Rolled Oats
– 1/2 Cup Vanilla Greek Yogurt
– 1/2 Cup 2% Milk
– 1/4 Teaspoon Almond extract
– 1/2 Cup Diced Mangos (I prefer to add them just before eating but they can be added the night before too)
– Pinch of sliced almonds
– 1 “Squirt” of honey

Chocolate Peanut Butter with Bananas
– 1 Cup Rolled Oats
– 1/2 Cup Vanilla Greek Yogurt
– 1/2 2% Milk
– 1 Scoop Chocolate Protein Powder (depending on the powder, more liquid may be necessary)
– 1 “Squirt” of honey
– 1/2 Ripe Banana, sliced

Toss in the fridge overnight and walla!!

Matt Lane
ACSM-CPT

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