No-cook overnight oatmeal

This delicious no-cook, overnight oatmeal (some call it porridge or muesli or refrigerator oatmeal) can be made in a variety of different “flavors,” but all of them come down to a few basic ingredients: old-fashioned rolled oats, Greek yogurt, milk, chia seeds, and a fruit or nut topping of your choice. To make a vegan version, use coconut milk instead of Greek yogurt and a plant-based milk instead of dairy milk.

No matter which way you work it, each variety is packed with a healthy dose of protein, calcium, and fiber. The chia seeds pack a powerhouse of nutritional benefits, including fiber, protein, calcium, and omega-3 fatty acids.

The best part about this recipe is that you can make it the night before or even several days in advance and keep a few flavors handy for when you need to grab a quick nutritious breakfast or snack.

This recipe is adapted from The Yummy Life blog.

Servings: 1

Prep time: 5 minutes

Ingredients

• 1/4 cup uncooked old-fashioned rolled oats
• 1/3 cup skim milk or plant-based milk
• 1/4 cup plain low-fat Greek yogurt or coconut milk
• 1 1/2 teaspoons dried chia seeds
• 1/8 teaspoon almond extract
• 1 teaspoon maple syrup or honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced mango (approximately half of a small mango)

Directions

1. In a half-pint jar or container, add oats, milk, yogurt, chia seeds, almond extract, and sweetener, if using.
2. Stir well or put the lid on the jar and shake until well combined.
3. Add mangoes and stir until mixed throughout.
4. Return lid to jar and refrigerate overnight or for up to 2 days.
5. Eat chilled.

Nutrition information (per serving)

• Calories: 190
• Total fat: 4 g
• Saturated fat: 1 g
• Cholesterol: 5 mg
• Sodium: 40 mg
• Total carbohydrate: 32 g
• Dietary fiber: 4 g
• Total sugars: 16 g (Optional added sugars: 6 g)
• Protein: 8 g