An easy breakfast for the athlete who is always on the go!
Are you someone that typically skips breakfast because you “don’t have time”? Or maybe you’re bored of your current breakfast rotation of eggs, toast, and hot oats? Give overnight oats a shot! Overnight oats are a twist on your typical oatmeal. This easy breakfast is cold rather than hot and can be prepared in less than 5 minutes.
Including oats as a part of your breakfast can help to ensure that you stay fueled and full! Oats are a great source of fiber and whole grains, which can help to keep you satiated and improve your digestion. Adding in milk and yogurt will increase the protein content, and chia seeds are a great way to include Omega-3s! Adding in additional toppings such as protein powder or fresh fruit can help to give the extra boost of nutrients you may need.
Base Recipe for Overnight Oats
The base recipe for overnight oats is quite simple. You’ll need some oats (of course!), a milk or milk alternative, yogurt (non-dairy can work!) and a type of sweetener. A simple base recipe to follow is:
- ½ cup old fashioned oats
- ½ milk or milk alternative
- ¼ cup Greek yogurt
- 1 tbsp. chia seeds (not necessary, but will thicken the oats and provide extra fiber!)
- 1 tbsp. maple syrup or honey
This recipe is a lazy person’s best friend- all you need to do is mix all of the base ingredients in a sealable container and then put in the fridge overnight! In the morning, you can add any desired mix-ins or toppings.
More Food, More Flavor!
Whether it’s ice cream, frozen yogurt or pizza, toppings are always the best part! Who goes to say that you can’t add some fun into your overnight oats as well? Toppings and mix-ins are a great way to incorporate more flavor and nutrients into your base recipe of oats. Some options to add more flavor include: cinnamon powder, cocoa powder, chocolate chips, or flavored extracts.
Let’s Add More Nutrients!
Everyone has different performance and lifestyle goals, and this recipe can be easily adapted to fit these goals. While someone may have higher protein needs, another person may want something with more fats. This recipe is great because you can completely customize it to yourself! Some ways to increase protein may be by adding a scoop of protein powder or more yogurt. Fresh fruit and dried fruits are a great way to increase carbohydrates and provide vitamins and minerals. Additionally, nuts, seeds, shredded coconuts, and nut butters will be able to help increase fat content, keeping you full for even longer.
How Can You Store your Overnight Oats? How Long Will They Last?
Overnight oats can last for up to a week in the fridge. By preparing them in a resealable container, this makes it easy to keep them stored properly and they can be taken out at any time to be enjoyed. To have meals easily available, you can prepare multiple batches of the overnight oats and store the fridge so they are ready for anytime and day of the week!
By: Sofia Colantuono
If you have any questions or are interested in learning more about how to start your day off strong to improve your performance, reach out to Dr. Schubert.
To find out more about whole grains, check out these articles on whole grains (hah!) and popcorn. For another recipe to keep your energy up, try out these energy bites recipes! Discover ways to master your healthy habits and gain a performance edge. Learn about the nutrition behind berries and why you should incorporate them into your diet.