Overnight Oats

“Getting what you want is simple, but not easy.” – Mel Robbins.

I believe this is true when applied to nutrition. I think many of us know WHAT to do – nutrition is really simple once you get away from the hype of the media and uneducated bloggers. We just struggle with ACTUALLY DOING IT – it isn’t easy!

To further my mission of “heart healthy nutrition made easy,” I bring you a way to fit a healthy breakfast into your meal planning. I love the ease of the week when I take the time to do meal preparation on the weekends. In fact, my husband and I have only eaten out about 8 times since the year began five months ago. That was not our goal; but is a happy unanticipated consequence of having a plan in place.

One of the best perks of meal prep is having a hot breakfast for very little work. I’ve been accomplishing this with overnight oats and with pre-chopped vegetables for omelets or “scrambles” if I’m in a hurry. Mason jars are AMAZING for keeping my chopped onion and mushrooms (cleaned with a paper towel, not water) fresh through the week!

However, in my work with my patients lately, I have been hard pressed to find an overnight oats recipe online that works for all of my patients – especially those working on blood sugar control. Once you add oats, dairy, and fruit together, you’ve got a small jar carbohydrate delight that is just an overload for the morning meal.

Note – carbohydrates are NOT bad. Carbohydrates are AWESOME! However, many people tend to eat tooooo many of them. So, please DO NOT ban or severely limit carbohydrates; but many of us could do with reigning in our portion sizes a bit.

Without further ado – my basic overnight oats recipe is below. This serving provides 215 calories and 30 grams of carbohydrates per jar. Feel free to add more fruit and nuts and other assorted yumminess to fit your needs and preferences.

Oh and by the way, Mel Robbins 20 minute video is so worth the time!

Click the recipe title for a printer-friendly version!


Serves one


1/3 cup of old-fashioned or quick cooking plain oats

2/3 cup of unsweetened almond milk

1 tablespoon of chia seeds

1 Tablespoon peanut butter powder (no sugar added)

1 teaspoon of ground cinnamon

1 teaspoon cocoa powder

1 teaspoon vanilla extract


  1.  Put all ingredients into a Mason jar or other container and stir to combine.
  2. Store in refrigerator at least overnight (can be made up to 5 days in advance and stored in fridge!)

To serve: This can be eaten cold or hot (microwave 1-2 minutes but do NOT microwave in a plastic container).

Nutrition per serving (entire recipe): 215 calories, 8 grams fat, 7 grams unsaturated fats, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 165 milligrams sodium, 30 grams carbohydrates, 10 grams fiber, 8 grams protein.


The chia seeds act as a thickener (in addition to be a great heart healthy food!) but they are expensive so you can try leaving them out or substituting ground flaxseed.

For those counting carbohydrates to manage blood sugar:  Don’t forget to add your carb grams for any fruit or sweeteners you add!

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