Overnight Oats: Start the Day With This Cheap, Healthy and Filling Breakfast Recipe

Breakfast is your body’s way of obtaining the necessary fuel for the beginning of your day. After eight or more hours of fasting, your body is ready to eat. For National Nutrition Month I would like to share a quick and easy recipe for overnight oats. This recipe is packed with fiber, which helps aid in digestion and makes us feel full and satisfied.

Quick Overnight Oats


– 1 cup of milk (skim or 1%)

– ½ cup old fashion rolled oats

– 2 Tbsp of dried fruit or fresh fruit

– 1-2 Tbsp nuts (walnuts or almonds)

– 1 Tbsp ground flaxseed

– Pinch of cinnamon

How to prep

Combine all ingredients in a mason jar, starting with the milk. Give it a stir, cover and refrigerate overnight. The oats will be ready to eat the next morning. For a twist, warm in the microwave for 1 to 1 1/2 minutes.

When you eat breakfast, you kick start your metabolism, which is a way you burn calories. People who eat a healthy breakfast tend to eat fewer calories and make better choices throughout the day. People who eat breakfast are generally more productive.

Quick tips about breakfast:

  • Plan ahead – have quick choices on hand
  • Include protein and fiber
  • Stay away from sugar


  • No breakfast = no nutrients
  • Full stomach = full mind
  • Breakfast makes you brighter

Author: Shelley Deering MS, RD, LDN, CDCES




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