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In my blog post How I keep my guy healthy, I mentioned all the delicious, nutrient rich foods I make for David’s work day lunches.
Breakfast oats are an easy go-to option. You can make them the night before or even 2 days before. They need to set in the fridge for at least 8 hours before consuming. I rotate with many different flavors. It gives him something sustainable to fill him up, plus the added benefits of heart healthy whole grains in the oats. I use Bob’s Red Mill Old Fashioned Rolled Oats. Plus they are organic and gluten free!
I make them in small mason jars, half pint for me and pint sized for him and all you need is a spoon and can eat it right out of the jar, which makes it a very handy breakfast.
The base is always the same, and then I switch up the different recipes.
Breakfast Oats (Base) this is for a half-pint jar, double for a pint.
- 1/4 Cup uncooked old fashioned oats
- 1/3 Cup skim milk (or almond, coconut)
- 1/4 Cup low-fat Greek yogurt (I use a vanilla flavored one)
- 1 teaspoon chia seeds
These are our favorite flavorings:
Raspberry Oats (add this to your base)
- 1 Tablespoon Raspberry jam, preserves, or spread
- 1/4 to 1/3 Cup fresh raspberries
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds and raspberry spread. Put lid on and shake well to combine. Remove lid and add raspberries. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
Nutritional info: 230 Calories, 4g fat, 51 carbs, 8g fiber, 11g protein.
Blueberry Maple Oats (add this to your base)
- 2 teaspoons maple syrup (adjust to taste)
- 1/4 to 1/3 Cup fresh blueberries
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds and maple syrup. Put lid on and shake well to combine. Remove lid and add blueberries. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
Nutritional Info: 215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein
Banana Peanut Oats (add this to your base)
- 1 Tablespoon peanut butter (or other nut butter substitute)
- 1 teaspoon honey
- 1/4 Cup diced ripe banana (approx. half a banana)
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds, peanut butter and honey. Put lid on and shake well to combine. Remove lid and add banana. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
Nutritional info: 264 Calories, 5g fat, 55g carbs, 8g fiber, 15g protein.
Apple Cinnamon Oats (add this to your base)
- 1/2 teaspoon cinnamon
- 1 teaspoon honey
- 1/4 Cup unsweetened applesauce
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds, cinnamon and honey. Put lid on and shake well to combine. Remove lid and add applesauce. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
Nutritional info: 210 Calories, 4g fat, 48g carbs, 8g fiber, 11g protein.
Carrot Cake Oats (add this to your base)
- 1/4 Cup shredded carrots
- 1 Tablespoon maple syrup
- 2 Tablespoon pecans, chopped
- 1/4 teaspoon cinnamon
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds, maple syrup, pecans and cinnamon. Put lid on and shake well to combine. Remove lid and add carrots. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
Pina Colada (add this to your base)
- 1 Tablespoon honey
- 1 teaspoon shredded coconut
- 1 Tablespoon slivered almonds
- 1/4 Cup diced pineapple
Directions:
In a half pint (one cup) jar, add oats, milk, yogurt, chia seeds, honey, coconut and almonds. Put lid on and shake well to combine. Remove lid and add pineapple. Return lid and shake again. Refrigerate overnight (8 hours) or up to 2 days. Eat chilled.
I hope you get a chance to try these and enjoy them! Let me know in the comments.
Happy, healthy eating!!
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