Get a head start on your morning with “overnight oats”

WMBD This Morning

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF HealthCare Saint Francis Medical Center

Illinois Academy of Nutrition and Dietetics Media Spokesperson

Janice Tien, OSF HealthCare Dietetic Intern

Overnight Oats
Make this your new go-to breakfast! With equal parts milk, oats, and yogurt plus toppings, these creamy overnight oats are quick and delicious. Feel free to experiment with different flavors!

Harvest Apple Pumpkin

Ingredients
1/3 cup rolled oats
1/3 cup non-fat milk
1/3 cup non-fat, vanilla Greek yogurt
¼ teaspoon ground cinnamon
1 teaspoon Splenda® brown sugar blend
2 Tablespoons 100% pure pumpkin
½ cup diced apple
Garnish
1 Tablespoon pumpkin seeds


Directions
1. Combine the first seven ingredients in a jar and mix well. Cover and refrigerate overnight.
2. Garnish with pumpkin seeds. Serve cold.


Serves 1

Nutrition Information
Per 1 serving
Calories: 279
Total Fat: 6 g
   Saturated Fat: 1 g
Sodium: 63 mg
Total Carbohydrate: 43 g
   Dietary Fiber: 6 g
   Sugars: 20 g
Protein: 15 g
German Chocolate Delight

Ingredients
1/3 cup rolled oats
1/3 cup non-fat milk
1/3 cup non-fat, vanilla Greek yogurt
2 teaspoons cocoa powder
1 teaspoon  Splenda® brown sugar blend
1 Tablespoon chopped pecans
1 Tablespoon unsweetened coconut flakes
Garnish
½ Tablespoon chopped pecans
½ Tablespoon unsweetened coconut flakes

Directions
1. Combine the first seven ingredients in a jar and mix well. Cover and refrigerate overnight.
2. Garnish with pecans and coconut flakes. Serve cold.

Serves 1

Nutrition Information
Per 1 serving
Calories: 302
Total Fat: 12 g
   Saturated Fat: 4 g
Sodium: 60 mg
Total Carbohydrate: 36 g
   Dietary Fiber: 6 g
   Sugars: 13 g
Protein: 14 g

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