Berry Overnight Oats
Creamy oats that soak overnight in the fridge. Five minutes of work, breakfast is done.
Ingredients
Steps
- Stir the oats, milk, yogurt, chia seeds, honey, vanilla, and salt together in a bowl or two jars.
- Fold in half the blueberries.
- Cover and refrigerate at least 6 hours, or overnight.
- Stir, loosen with a splash of milk if it is too thick, and top with the rest of the berries.
Notes
Keeps 3 days in the fridge. Swap the blueberries for any berry, or stir in a spoon of peanut butter.
Nutrition Estimate
Serving size
| Nutrient | Per serving | %DV | All 2 |
|---|---|---|---|
| Calories & macros | |||
| Calories | 335 kcal | 17% | 670 kcal |
| Protein | 16 g | 31% | 31 g |
| Carbohydrates | 56 g | 20% | 111 g |
| Fiber | 7.7 g | 27% | 15 g |
| Total sugars | 23 g | 46 g | |
| Fat | 6.5 g | 8% | 13 g |
| Saturated fat | 1.9 g | 9% | 3.7 g |
| Monounsaturated fat | 1.5 g | 3 g | |
| Polyunsaturated fat | 2.3 g | 4.7 g | |
| Trans fat | 0.09 g | 0.18 g | |
| Cholesterol | 10 mg | 3% | 20 mg |
| Sodium | 142 mg | 6% | 283 mg |
| Vitamins | |||
| Vitamin A (RAE) | 53 µg | 6% | 106 µg |
| Vitamin C | 7.5 mg | 8% | 15 mg |
| Vitamin D | 1.1 µg | 5% | 2.2 µg |
| Vitamin E | 0.65 mg | 4% | 1.3 mg |
| Vitamin K | 15 µg | 13% | 31 µg |
| Thiamin (B1) | 0.29 mg | 25% | 0.59 mg |
| Riboflavin (B2) | 0.43 mg | 33% | 0.87 mg |
| Niacin (B3) | 1.4 mg | 9% | 2.9 mg |
| Pantothenic acid (B5) | 1.1 mg | 21% | 2.1 mg |
| Vitamin B6 | 0.15 mg | 9% | 0.3 mg |
| Folate (DFE) | 29 µg | 7% | 57 µg |
| Vitamin B12 | 0.91 µg | 38% | 1.8 µg |
| Choline | 45 mg | 8% | 89 mg |
| Minerals | |||
| Calcium | 231 mg | 18% | 463 mg |
| Iron | 2.4 mg | 14% | 4.9 mg |
| Magnesium | 94 mg | 22% | 189 mg |
| Phosphorus | 381 mg | 30% | 762 mg |
| Potassium | 440 mg | 9% | 880 mg |
| Zinc | 2.6 mg | 24% | 5.2 mg |
| Copper | 0.27 mg | 30% | 0.54 mg |
| Manganese | 1.9 mg | 82% | 3.8 mg |
| Selenium | 23 µg | 41% | 45 µg |
Estimated from USDA FoodData Central (Foundation Foods and SR Legacy) using raw-ingredient values. Cooking losses, brands, and exact sizes will change the real numbers. %DV uses FDA Daily Values for adults (2,000 kcal).
How each ingredient was counted
- rolled oats: 81 g of USDA “Cereals, oats, regular and quick, not fortified, dry” (FDC 173904). Weight from USDA portion "1 cup" = 81 g.
- milk: 183 g of USDA “Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D” (FDC 171267). Weight from USDA portion "1 cup" = 244 g.
- plain greek yogurt: 113.5 g of USDA “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)” (FDC 170894). Weight from foods.yml: 1 cup = 227 g.
- chia seeds: 10.4 g of USDA “Seeds, chia seeds, dried” (FDC 170554). Weight from foods.yml: 1 tbsp = 10.4 g.
- honey: 21 g of USDA “Honey” (FDC 169640). Weight from USDA portion "1 tbsp" = 21 g.
- vanilla extract: 2.1 g of USDA “Vanilla extract” (FDC 173471). Weight from USDA portion "1 tsp" = 4.2 g.
- salt: 0.4 g of USDA “Salt, table” (FDC 173468). Weight from USDA portion "1 cup" = 292 g.
- blueberries: 148 g of USDA “Blueberries, raw” (FDC 171711). Weight from USDA portion "1 cup" = 148 g.