When hunger hits, it is helpful to have a nutritious meal or snack on hand. This is a make-ahead breakfast or snack that you will thank yourself for in the morning.



 

    Serves: 1 servings    Total Time:  2 hours minutes Prep Time: 5 minutes Cook Time: 2 hours-overnight minutes  

 [  ](#) 

 

 

## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Oats - ½ cup rolled or old-fashioned oats  Yogurt - ½ cup plain, fat-free, Greek yogurt (or non-dairy) Milk - ¼ cup fat free milk or water (or non-dairy milk) Fruit - ½ cup berries, ½ banana, or ½ cup unsweetened applesauce  Seasoning - ½ teaspoon (cinnamon, nutmeg, vanilla, ginger, cocoa powder)  Nuts - 1 Tablespoon peanut butter or 2 teaspoons walnuts, almonds, or other whole nuts  

## Instructions

Step 1

Add all ingredients to the container and mix until combined. (If using a banana, mash using a fork in the jar).

Step 2

Let sit in the refrigerator at least 2 hours or overnight. 

 

### Notes

Low-fat Greek yogurt adds protein without adding saturated fat. If you are avoiding animal proteins, substitute Greek yogurt and milk for soy yogurt and soy milk/water.

## Nutrition Information

  Serving Size: 1 (with milk) serving Calories: 365 Calories Fat: 13g Saturated Fat: 2g  Carbohydrates: Net Carb: 47g  Dietary Fiber: 7g  Protein: 19g  Sodium: 51  

## Dietary Restrictions

 Vegan