Overnight Oats: A Quick & Healthy Breakfast

Planning Healthy Lunches
Delicious Lentils: Time and Money Saver

Do you need an easy, tasty, and healthy breakfast that’s ready to go as soon as you wake up? I have a suggestion for you–Swiss Muesli, also known as Overnight Oats.

Overnight oats is not a new arrival to the breakfast scene. Originally called Bircher Muesli, this dish was created in the early 1900s by a Swiss physician, Maximilian Oskar Bircher-Benner. Unlike most people at that time who believe food should be thoroughly cooked to be healthy, the doctor held the opinion that raw foods were the healthiest food choice. His muesli contained predominantly grated apples and just a bit of liquid and oats and was served in small portions to his patients before each meal at his sanitarium.

The dish eventually evolved into Swiss Muesli, which contains far more oats than the original concoction. When I lived in Austria as a child in the late ‘70s, it was one of my favorite breakfast staples. The simple recipe–raw oats soaked overnight in milk and yogurt, mixed with fresh fruit and nuts–still conjures up images of the Austrian Alps, placid cows, lush rolling hills, and men in lederhosen hiking on scenic trails.

Overnight oats are delicious and easily fit into many different eating styles. Depending on which ingredients you include, it works well with low fat, clean eating, vegetarian, vegan, and Trim Healthy Mama diets. By choosing a variety of ingredients, such as strawberries, pineapple, mango, raisins, pecans, walnuts, almonds, bananas, peanut butter, chocolate, and coconut, you’ll have quite a variety of flavors to choose from. And, as I mentioned before, it’s also healthy.

Some of the benefits of eating overnight oats are:

  1. Its fast. Before you head to bed, you can mix the ingredients together in less than ten minutes (more like five) and it will be ready for you in the morning. This means that on those crazy mornings you’re less likely to grab something unhealthy--like donuts.
  2. It can help you lose weight. The fiber helps you feel full, and alleviates the cravings that can lead to overeating.
  3. It keeps your heart healthy. The fiber in oats contains heart-healthy benefits and helps lower cholesterol levels.
Overnight oats made with mixed berries, sliced almonds, banana, and Chia seeds

Overnight Oats made with mixed berries, sliced almonds, banana, and Chia seeds

Overnight Oats with Fruit, Seeds, and Nuts

Serves: 1-2 
Prep time: 5 minutes
Refrigeration time: at least 2 hours

1/3 cup old fashioned oats 
1/3 cup Greek yogurt (for vegan, use a plant-based yogurt)
2/3 cup milk (for vegan, use a plant-based milk like almond, hemp, soy, etc.)
1/2 tsp. vanilla
1/2 banana, mashed
1-2 Tbsp. honey
1 Tbsp. chia seeds
1/8 cup sliced almonds
1/4 cup mixed berries (I used frozen)

In a small bowl or jar, mix together the oats, yogurt, milk, and vanilla. Add the mashed banana, honey, and chia seeds until well blended. Add the sliced almonds. Place the berries on top. Cover and refrigerate overnight, or for at least two hours. Remove from refrigerator and stir in the berries. Enjoy!

Build A Menu has several recipes for overnight oats and, if you have our Premium membership, you can access them at anytime. Some of the yummy combinations that you’ll find are:

Pumpkin Pie Protein Overnight Oats
Apple Pie Protein Overnight Oats
Overnight Oats with Blueberries and Chia Seeds
Peanut Butter Banana Overnight Oats
Overnight Oats (basic recipe–choose your own add-ins) 

So head over and add a few of these delicious overnight oats recipes to your menu this week. I think you’re going to love them. If you’re currently not a member, don’t miss the opportunity to save 66% off our Premium Plan Bonus Package. This bundle includes our 12-month Premium Plan, 12 month Done-4-U-Plan, and our 12 week Cooking With Kids curriculum ebook. You won’t want to miss this special Back to School Menu Planning Sale!

Have a great week!

Marla and the Build A Menu Gals

menu planning

Planning Healthy Lunches
Delicious Lentils: Time and Money Saver

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