Lower-Carb Overnight Oats

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Contributed by: BMC Teaching Kitchen

Overnight Oats

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Dietary fiber, protein and fat help slow the absorption of glucose into the bloodstream. This recipe contains fewer oats to keep the recipe at about 30 grams of carbohydrate, but a good amount of protein, fiber and healthy fats. There are lots of ways to customize this recipe: walnuts and flax seeds contain omega-3 fatty acids which are anti-inflammatory; cocoa powder and peanut butter can provide a chocolate peanut butter cup flavor. Get creative and mix it up. 

Serves:
1 servings
Total Time:
10 minutes
Prep Time:
5-10 minutes
Cook Time:
0 minutes

Ingredients


Oats - ⅓ cup rolled or old-fashioned oats Water - ¼ cup Yogurt/milk - ½ cup plain, non-fat Greek yogurt or low-fat or non-fat milk (or unsweetened plant-based milk) Fruit - ¼ cup mixed berries, fresh or frozen (strawberries, blueberries, raspberries, blackberries) OR ¼ banana, sliced OR 15 raisins Topping_options - ¼ cup chopped nuts OR 2 Tablespoons nut butter (almond, peanut, or sunflower seed butter) OR 2 Tablespoons ground flax Seasoning-options - Pumpkin pie spice, cinnamon, unsweetened cocoa powder (to taste)

Instructions

Step 1
In a bowl, jar, or container with a lid, combine the oats, water, milk or yogurt, and fruit. Mix to combine, and refrigerate overnight.
Step 2
Just before eating or packing to take with you, top with topping and seasoning of choice.

Notes

Nutrition information below is for the version using chopped nuts, yogurt and mixed berries. Nutrition facts vary depending on the version you make, but the total carbohydrate does not exceed 35 grams. 

 

Total protein will vary depending on what version you make:

For example, the version with yogurt and peanut butter contains almost 20 grams of protein, whereas the version using milk and flax seeds contains about 10 grams of protein.

Nutrition Information

Calories:
285 Calories
Fat:
10.3g
Saturated Fat:
1.1g
Carbohydrates:
Net Carb: 30.3g
Dietary Fiber:
6.2g
Protein:
19.7g

Dietary Restrictions

Vegetarian