With just five minutes of prep time the night before, you’ll have an easy grab-and-go breakfast that will keep you satisfied all morning. These hearty, pumpkin-spiced oats are packed with fiber, protein and cancer-fighting polyphenols. Whole grains like oats can improve your digestion, aid in weight control, and lower your risk for colorectal cancer.
Pumpkin Spice Overnight Oats
Makes 1 serving. Per Serving: 330 calories, 7 g fat, 50 g carbohydrate, 17 g protein, 8 g dietary fiber, 280 mg sodium.
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk (or any type of milk)
- 1/3 cup plain Greek yogurt
- 1 Tbsp ground flaxseed
- 2 Tbsp pumpkin puree
- 1 Tbsp maple syrup
- 1/2 tsp vanilla extract
- 1/2 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1/4 tsp ground nutmeg
- Pinch of salt
- Stir together all ingredients in a medium-sized mixing bowl. Add to a mason jar with a fitted lid. Refrigerate and store overnight.
Grocery List • Rolled oats • Unsweetened almond milk • Greek yogurt • Flaxseed • Pumpkin puree • Maple syrup • Vanilla extract • Cinnamon • Ginger • Nutmeg • Salt
The Author:
Sonja Goedkoop, MSPH, RD, is a registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD. View all posts by Sonja Goedkoop