This is a make-ahead breakfast or snack that you will thank yourself for in the morning. When hunger hits, it is helpful to have a nutritious meal or snack on hand. The recipe shown below is a base, to which you can add additional ingredients and seasonings. Scroll further down to see those recipes.

This is a **Framework recipe.**



 

    Serves: 1 servings    Total Time:  2 Hours - Overnight minutes Prep Time: 5 minutes Cook Time: 2 Hours - Overnight minutes  

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## Ingredients

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

 Oats - ½ cup rolled or old-fashioned oats Yogurt - ½ cup non-fat or lowfat Greek yogurt (or non-dairy yogurt) Milk - ¼ cup milk of choice (1% or nonfat cow's milk, unsweetened soy, almond or oat milk) 

## Instructions

Step 1

Add all ingredients (including those from your recipe of choice, see below*) to the container and mix until combined.

Step 2

Refrigerate for at least 2 hours, or overnight. Enjoy cold or room temperature the next day. 

 

### Notes

The nutrition facts below are based on the base recipe alone. Adding fruit, nuts, nut-butter or honey will change the nutrition information.

\*Choose a recipe of your choice and add the ingredients to the base recipe above.

**Apple Pie**

Overnight oat base

Applesauce - ½ cup, unsweetened

Cinnamon - ⅛ teaspoon

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**Mango**

Mango - 1 cup frozen mango, diced (or any frozen fruit of choice!)

Honey - 2 teaspoons (optional)

Chia seeds - 2 Tablespoons

Milk - ⅓ milk of choice (in addition to milk in the base recipe)

Toppings - Chopped nuts or unsweetened. shredded coconut (optional)

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**Banana Chocolate** **(Optional Peanut Butter)**

Banana - ½ medium banana, mashed

Cocoa powder - ½ teaspoon

Nut-butter - 1 Tablespoon peanut, almond or sunflower seed butter (optional)

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**Spice It Up**

Dried Fruit- ¼ cup raisins, cherries, apricots (chopped), figs (chopped), dates (chopped) etc.

Seasoning - ½ teaspoon (cinnamon, nutmeg, vanilla, ginger, pumpkin pie spice)

Nuts - 2 teaspoons walnuts, almonds or other nuts , chopped

## Nutrition Information

  Calories: 275 Calories Fat: 4 Saturated Fat: 1 Carbohydrates: Net Carb: 38 Dietary Fiber: 4 Protein: 22 Sodium: 95  

## Dietary Restrictions

 Vegan