Overnight Oatmeal
Overnight soaking cuts down on prep time in the morning, so you can enjoy a healthy and hearty, cooked breakfast, even after hitting the snooze button.
- Yield
- 2 Servings
- Serving size
- 1/2 of recipe
- Rating
- 3.83 of 5 (75 ratings)
Food groups
- Fruit: 1/2 cups
- Grains: 1 1/2 ounces
- Protein Foods: 1 ounces
Ingredients
- 1 cup dry oats
- 2 1/2 cups water
- 1/2 cup dried fruit (raisins, cranberries, or apricots)
- 1/4 cup walnuts, lightly chopped (or pecans)
Directions
- Wash hands with soap and water.
- Put all ingredients in a cooking pot and cover.
- Let sit overnight in refrigerator.
- In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10 to 15 minutes more or less depending on type of oats -- quick (5 minutes), regular, or steel cut.
- Serve warm with a little milk (or milk alternative), a drizzle of maple syrup, and a side of fresh fruit, if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 368.9 |
| Total Fat | 12.64 g |
| Saturated Fat | 1.4 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 8 g |
| Linoleic Acid | 7 g |
| α-Linolenic Acid | 1.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 60.58 g |
| Dietary Fiber | 6.97 g |
| Total Sugars | 27.31 g |
| Added Sugars included | 0 g |
| Protein | 8.47 g |
| Calcium | 60 mg |
| Potassium | 423 mg |
| Sodium | 27.5 mg |
| Copper | 1 mg |
| Iron | 3 mg |
| Magnesium | 92 mg |
| Phosphorus | 242 mg |
| Selenium | 13 mg |
| Zinc | 2 mg |
| Vitamin A | 10 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 32 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 27 mg |
Notes
1/2 cup raisins and 1/4 cup walnuts used in nutrient analysis and costing.
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Source
Recipe by: Lake Family Resource Center — Be-Fresh Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/overnight-oatmeal. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.