Overnight Oats: A Quick and Healthy Breakfast Solution

By Sydney Anderson

Image from https://minimalistbaker.com/peanut-butter-overnight-oats/

In this day and age with our “go, go, go” lifestyle, it is often a challenge to make nutrition a priority, especially when it comes to eating a healthy breakfast. Among college students and working adults in particular, grabbing something quick to eat for convenience rather than quality has become the norm. However, these “grab-and-go” foods tend to be low in nutritional value while also being high in saturated fat, sodium, and sugar. According to data from the National Health and Nutrition Examination Survey (NHANES), 2001-2002, only 67% of Americans between the ages of 20 and 29 eat breakfast on any given day compared to 80% of the entire population. Furthermore, the most frequently reported breakfast foods and beverages include milk; coffee; ready-to-eat cereals; white breads (71% of all breads consumed), bagels, rolls, and English muffins; and juice. Most of these items are high in simple carbohydrates and low in fiber, protein, and other essential nutrients. As a result, consuming these sources in the morning can cause blood sugar spikes and increased hunger throughout the day.

So, how can we incorporate more healthful foods into our daily breakfast routine under such time constraints? The answer is…

Overnight oats!!

This blend of complex carbohydrates, fiber, unsaturated fats, and protein is my go-to breakfast. I love overnight oats because they are super easy to make and are very filling. They take approximately 5-10 minutes to prepare and do not involve any cooking whatsoever. Just combine the ingredients, place the bowl/jar in the fridge, and eat them in the morning. It is that simple!

Here is one of my personal favorite overnight oats recipes:

Peanut Butter Protein Overnight Oats

Ingredients:

• 1/2 c rolled oats
• 1/3 c almond milk 
• 1/3 c nonfat vanilla Greek yogurt 
• 1-2 tbsp peanut butter 

• Optional: 1/2  sliced banana, strawberries, or blueberries on top
• I used Silk Light Original Almond Milk with Less Sugar and Oikos Triple Zero Greek yogurt
• Nutrition facts label accounts for 2 tbsp of peanut butter without additional toppings

Image from https://www.lemonsandzest.com/2017/01/05/peanut-butter-banana-protein-overnight-oats/

References:

Beltsville Human Nutrition Research Center, Food Surveys Research Group. (2002). Breakfast in America, 2001-2002. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/Breakfast_2001_2002.pdf.