Recipe:
Overnight oats are the perfect breakfast for a busy schedule because they require almost no time and are super portable. These overnight oats are reminiscent of a cinnamon latte with flavors of cinnamon, vanilla, brown sugar, and espresso. Vanilla Greek yogurt is protein-rich and acts as “whipped cream”. Oat milk is a trendy milk substitute that is low in fat and calories, and adds creaminess to the oats. Oats and chia seeds are high in filling fiber.
Ingredients:
1⁄2 cup rolled oats
1⁄2 teaspoon cinnamon, plus additional for sprinkling on top, optional
1⁄2 tablespoon brown sugar
1⁄4 teaspoon vanilla extract
1⁄2 cup oat milk
1⁄2 tablespoon chia seeds
1 shot espresso
2 tablespoons nonfat vanilla Greek yogurt
Instructions:
In a small mason jar or container, combine oats, cinnamon, brown sugar, vanilla, oat milk, chia seeds, and espresso. Refrigerate overnight to soak. Before serving, top with yogurt and a sprinkle of cinnamon, if desired.
Yields: 1 servings
Per serving: 293 calories, 11.2 g protein, 49.36 g carbohydrates, 8.84 g fiber, 12.58 g sugars, 6.32 g fat, 0.8 g saturated fat, 0 g trans fat, 0.92 mg cholesterol, 93.14 mg sodium, 112.46 mg calcium, 1.45 g omega-3 fats, 203.83 IU vitamin A, 0.05 mg vitamin C, 0.04 mg vitamin E, 2.42 mg iron, 0.17 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 www.lisadrayer.com.