February is American Heart Month. So what better way to kick it off than with a high fiber breakfast of overnight oats. Dietary fiber (specifically soluble fiber) has been shown to lower LDL (also known as “bad” cholesterol).
This recipe is sure to be a staple in your breakfast meal rotation. They are a great quick, on-the-go options if you find yourself rushing in the morning. And with endless flavor combinations, you’ll never get tired of them. Use the formula below to create the ultimate overnight oats.
Basic Overnight Oats + 1-2 proteins + 1 sweetener + 1 booster
Proteins:
- Peanut butter
- Chopped Nuts (walnuts, pecans, almonds, etc)
- Pepitas (pumpkin seeds)
- Sunflower Seeds
Sweeteners:
- Honey
- 100% Maple Syrup
- Dried Fruit (dried cranberries, raisins, chopped dates, etc)
- Mashed banana
Boosters:
- Ground Flaxseed
- Chia Seeds
- Hemp Hearts
- Cocoa Powder
What are “Boosters”?
Boosters are any add-ins that provide additional nutrients. For example, ground flaxseed, chia seeds, and hemp hearts are great sources of plant omega-3s as well as additional fiber and protein. Cocoa powder will provide some additional antioxidant properties as well as flavor.
Basic Overnight Oats
Ingredients
- 1/2 cup old-fashioned oats
- 1/2 cup unsweetened milk , any kind (I recommend soy or almond milk)
- 1/2 tsp vanilla extract
- add-ins of your choice
Instructions
- Combine the oats, milk, vanilla, and any add-ins to a container with a lid to seal it. Stir and store overnight in the fridge.
- To serve, give it a good stir and enjoy! These can be eaten cold or heated up in the microwave as a hot oatmeal.
Here are two of my favorite overnight oat flavor combinations:
1 Tbsp Peanut Butter, 1/2 oz walnuts, 1/2 mashed banana, 1 tsp ground flaxseed = Peanut Butter Banana Nut
1 tsp cocoa powder, 1 Tbsp coconut flakes, 2 tsp honey, 1/2 oz sliced almonds = Chocolate Coconut
If you want a unique flavor for your overnight oats, check out my Earl Grey + Blueberry Overnight Oats recipe!