Berry-Almond Overnight Oats

Start to finish: 8 hours 5 minutes

Servings: 1 serving

A nutritious and convenient breakfast recipe designed for individuals managing obesity and seeking healthy weight management options. The combination of fiber-rich oats, protein from Greek yogurt, and healthy fats from almonds promotes satiety and helps maintain steady blood sugar levels. The antioxidant-rich berries provide additional health benefits and protective effects for obesity-related conditions.

This recipe utilizes an overnight soaking method which enhances the digestibility of oats and increases nutrient bioavailability. The portion-controlled serving delivers essential nutrients while managing caloric intake.

The recipe can be adapted for various dietary needs: use certified gluten-free oats for gluten sensitivity, substitute dairy yogurt with plant-based alternatives for vegan diets, or modify protein content by adding protein powder. For those with nut allergies, seeds can be used as an alternative to almonds.

Ingredients

• 3/4 cup unsweetened almond milk
• 1/2 cup old-fashioned rolled oats
• 1/4 cup non-fat Greek yogurt
• 1 tablespoon chia seeds
• 1/2 tablespoon honey
• 1/4 teaspoon vanilla extract
• 1/4 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon sliced almonds
• 1 pinch ground cinnamon

Instructions

1. In the mason jar, combine rolled oats and almond milk
2. Add Greek yogurt and stir well to combine
3. Mix in chia seeds, honey, and vanilla extract
4. Stir in cinnamon until evenly distributed
5. Seal the jar and refrigerate overnight (at least 8 hours)
6. In the morning, give the mixture a good stir
7. Top with fresh berries and sliced almonds just before serving

Nutritional information

• Calories: 350 calories
• Protein: 17 g
• Carbohydrates: 45 g
• Fiber: 9 g
• Fat: 14 g
• Sodium: 95 mg

Suitable for

Vegetarian Diet, Gluten Free Diet, Vegan Diet