Basic Overnight Oats

Recipe: Basic Overnight Oats

A big bowl of oatmeal is a great way to start your day, but who has time to cook a pot of oats every morning? Overnight oats are prepared in advance so all you have to do in the morning is grab a spoon and enjoy!

Oats are rich in filling fiber to keep you satisfied for hours. A combination of soy milk and soy yogurt creates the perfect creamy custard-like consistency and provides protein and calcium, which are essential for beautiful posture, strong nails, and a sparkling smile.

Some of my favorite overnight oats combinations are raspberry almond flax, matcha hemp seed blueberry, and apple pie!


1⁄2 cup rolled oats
1⁄2 cup unsweetened soy milk
1⁄2 cup unsweetened soy yogurt
1 tablespoon maple syrup (or sweetener of choice)


In a container or jar, stir together oats, milk, yogurt, and maple syrup and refrigerate overnight or for at least 4 hours.

Yields 1 serving

Per serving: 307 calories, 13.5 g protein, 45.9 g carbohydrates, 5.5 g fiber, 14.6 g sugars, 8 g fat, 1.3 g saturated fat, 0 g trans fat, 0 mg cholesterol, 57 mg sodium, 440 mg calcium, 0 g omega-3 fats, 350 IU vitamin A, 0.6 mg vitamin C, 0 mg vitamin E, 2.5 mg iron, 0.6 mg zinc

Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit

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