Jul 10, 2020 12:00 AM

Author: Be Well Utah


overnight oats

Be Well Utah 2020 is offering virtual cooking demos so you can learn to make tasty and nutritious meals from your own home. Our University of Utah Health Registered Dietitians have handpicked recipes that are easy to make, include healthy ingredients, and are suitable for the whole family.

Our next recipe features three delicious variations on overnight oatmeal: banana nut, apple cinnamon, and chocolate peanut butter. Watch the video on our Facebook page, or follow the recipe below. We encourage you to share a picture of your family with your finished Be Well Utah recipe & tag @BeWellUtah on Facebook and Instagram for a chance to win a Registered Dietitian Approved snack basket for the whole family!

Apple Cinnamon Overnight Oats

Ingredients:

1 large apple, peeled and diced
2 tbsp maple syrup (optional)
2 tbsp water
1 tsp vanilla extract
1 tsp cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground cloves
Pinch sea salt
2 cups rolled oats
2 cups unsweetened almond milk, whole milk, or other milk of choice
4 tsp chia seeds

Directions:
  1. Place the apple, maple syrup, water, vanilla, cinnamon, nutmeg, salt, and cloves into a small pot over medium heat. Cook for 4-5 minutes, until softened, then set aside.
  2. Line up 4, 8-ounce mason jars, then spoon the apple mixture into the bottom of the jars.
  3. Pour 1/2 cup oats, 1 tsp chia seeds, and 1/2 cup milk into each jar. Place the lids on the jars, then shake them up to distribute the chia seeds.
  4. Refrigerate overnight, then enjoy! Oats will keep for up to 5 days in the refrigerator.

Note: If you'd prefer, you can mix all the ingredients in one large container and refrigerate overnight.

Nutrition Facts Per Serving:
Calories 275; Total Fat 6.lg; Saturated Fat .7g; Sodium 680.3mg; Carbohydrates 46.2g; Sugar 11.29; Protein 8.5g

Banana Nut Overnight Oats

Ingredients:

2 medium bananas
1 tsp vanilla extract
2 cups milk of choice (almond, cashew, whole)
2 cups rolled oats
4 tsp chia seeds
1/4 cup walnuts, for topping

Directions:

  1. Pour 1/2 cup oats into 4, 8-ounce mason jars, then pour 1 tsp chia seeds into each jar.
  2. Blend the milk, bananas, and vanilla until smooth, then pour an equal amount of the mixture (about 1/2 cup plus 2 tbsp - this will vary depending on the size of your bananas) into each jar.
  3. Seal the jars, shake them, and then refrigerate overnight. When you're ready to eat, sprinkle the walnuts over top.

Note: If you'd prefer, you can mix all the ingredients in one large container and refrigerate overnight.

Nutrition Facts Per Serving:
Calories 243; Total Fat 2.8g; Saturated Fat .7g; Sodium 94.2mg; Carbohydrates 42.8g; Sugar 7.4g; Protein 7g

Chocolate Peanut Butter Overnight Oats

Ingredients:

1/4 cup peanut butter
2 cups milk of choice (almond, cashew, whole)
2 tbsp maple syrup
2 tbsp cocoa powder
2 cups rolled oats
1/4 cup dark chocolate chips, for topping (optional)

Directions:

  1. Add 1/2 cup of oats to 4, 8-ounce mason jars, then set aside.
  2. Blend or whisk the peanut butter, milk, syrup, and cocoa powder until smooth, then separate the mixture between the 4 mason jars (about 2/3 cup for each) and pour over the oats.
  3. Refrigerate overnight, then enjoy! The oats will stay good for up to 5 days.

Note: If you'd prefer, you can mix all the ingredients in one large container and refrigerate overnight.

Nutrition Facts Per Serving:
Calories 338; Total Fat 13.6g; Saturated Fat 2.4g; Sodium 163.5mg; Carbohydrates 44.6g; Sugar 8.8g; Protein 11.9g

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