½ cup (1½ oz/45 g) rolled oats
1 tablespoon chia seeds
½ cup (4 fl oz/125 ml) nonfat milk
½ cup (4 oz/125 g) plain, low-fat Greek yogurt
¼ teaspoon pure vanilla extract
½ teaspoon grated lemon zest
½ cup (2 oz/60 g) blueberries, strawberries, or a combo
In a jar or container with a tightly fitted lid, combine the oats and chia seeds. Add the milk, yogurt, vanilla, and lemon zest. Stir to combine, cover, and refrigerate overnight or up to 5 days. Stir and top with fresh berries right before serving.
Makes 1 serving
Nutrition Facts (per serving)
Protein 25 g
Total fat 10 g
Saturated fat 3 g
Carbs 55 g
Fiber 11 g
Total sugar 19 g
Added sugar 0 g
Sodium 99 mg
Note: Greek yogurt and cow’s milk pack protein, but if you don’t do dairy, substitute 1 cup (8 fl oz/250 ml) of your favorite alternative milk. To make sure you’re still getting enough protein, add an extra 10 grams of protein with 100-percent pure protein powder.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
6 CommentsLeave a comment
Why does it always have to be (half fat) Greek yogurt?
As far as I know that one is even more fattier than a regular half fat yogurt.
So why putting the extra calories?
can you substitute salmon and mahi mahi for other fish?
Do you cook the oatmeal mixture before eating it?
Can you use old fashioned oats for this recipe?
Is there some adjustment for the individual? Say, a 100 lb. woman compared to a 200 lb. man? Wouldn’t the portions be adjusted somewhat in order to be appropriate for each?
Is the overnight oatmeal recipe 2 servings or 1 serving. The recipe indicates that it is one serving but when made it appears to be too big a serving for one. Please confirm
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