Overnight Oats: 3 Ways - KNEP - Kentucky Nutrition Education Program

Recipes

Overnight Oats: 3 Ways

Servings:1Serving Size:1 CupRecipe Cost:Peanut Butter Variety: $0.55 per recipe and serving; Banana Bread Variety: $0.38 per recipe and serving; Yogurt Variety: $0.87 per recipe and serving
Overnight Oats

Ingredients:

  • Peanut Butter Variety
  • 1/3 cup old-fashioned or quick-cooking oats
  • 2 tablespoons peanut butter
  • 1/3 cup lowfat milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • Banana Bread Variety
  • 1/3 cup old-fashioned or quick-cooking oats
  • 1 medium banana, mashed
  • 1/3 cup lowfat milk
  • Dash of cinnamon
  • 1 tablespoon chopped walnuts (optional)
  • 1/2 teaspoon vanilla extract (optional)
  • Yogurt Variety
  • 1/3cup old-fashioned or quick­-cooking oats
  • 1 container (6 ounces) nonfat yogurt (any flavor)
  • 1/3 cup lowfat milk
  • 1/2 cup chopped fruit or nuts (optional)

Directions:

  1. Wash hands with soap and warm water, scrubbing for 20 seconds.
  2. Pour all ingredients into a small container (1- to 2-cup size) with a tight lid.
  3. Stir until all ingredients are combined. Seal container with a lid. Store in the refrigerator overnight.
  4. Serve chilled the next morning.
  5. Store leftovers within 2 hours.
Source: Iowa State University Extension and Outreach, Spend Smart, Eat Smart. Overnight oats: https://spendsmart. extension.iastate.edu/recipe/ overnight-oats/

Nutrition facts per serving:

Peanut butter variety
350 calories; 18 g total fat; 3.5 g saturated fat; 0 g trans fat; 0 mg cholesterol; 170 mg sodium; 35 g carbohydrate; 4 g fiber; 14 g total sugars; 8 gadded sugar; 13 g protein; 6% Daily Value vitamin D; 10% Daily Value calcium; 10% Daily Value iron; 8% Daily Value potassium

Banana bread variety
230 calories; 2.5 g total fat; 0.5 g saturated fat; 0g trans fat; 0mg cholesterol; 35 mg sodium; 49 g carbohydrate; 6 g fiber; 19 g total sugars; 0 g added sugar; 7 g protein; 6% Daily Value vitamin D; 10% Daily Value calcium; 6% Daily Value iron; 15% Daily Value potassium

Yogurt variety
260 calories; 2 g total fat; 0 g saturated fat; 0 g trans fat; 15 mg cholesterol; 90 mg sodium; 37 g carbohydrate; 3 g fiber; 16 g total sugars; 0 g added sugar; 23 g protein; 6% Daily Value vitamin D; 20% Daily Value calcium; 6% Daily Value iron; 4% Daily Value potassium