Recipe: Overnight Oats


Oatmeal is a great breakfast option because it is easy to prepare and provides numerous health benefits! Oatmeal is packed with soluble fiber, which can help lower your cholesterol and help stabilize your blood glucose.  High fiber foods also tend to make you feel full and satiated for longer, subsequently causing you to eat less.  See the chart below for daily fiber recommendations for men and women.  Our overnight oats takes about 10 minutes to prepare, then just keep in fridge overnight and enjoy in the morning!

Fun Fact: The average fast food muffin has 430 calories per muffin.  If you replace a muffin with overnight oats one time per week over a year you will not only being increasing your fiber intake, but you will be saving 8,736 calories, which is roughly 2.5 lbs!


  • 1/2 cup old fashioned oats
  • 3/4 cup unsweetened almond milk
  • 1-2 tsp honey
  • 1/4 cup strawberries
  • 1/4 cup blueberries


  • 1 Tbsp sliced almonds
  • 1/2 tsp cinnamon

Place all ingredients in a jar, shake, cover and refrigerate overnight.

The next morning, add toppings and enjoy!

Nutrition Information
Calories 262
Carbs 44 g
Fat 8 g
Protein 7 g
Sodium 94 mg
Sugar 12 g
Recommended Amount of Fiber per Day
Men 38
Women 25
Men over  50 30
Women over  50 21

Written by: Maria Monterotti RD, LDN and Anna Casaceli RD, LDN

Metz Culinary at Milford Regional Medical Center

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