Overnight Oats Recipe with Pumpkin Seeds
Overnight oats are a super quick, nutritious, and convenient grab-and-go breakfast or snack option. They are packed with fiber, protein, and various essential nutrients, making them a great way to start your day or refuel during a busy afternoon.
Here’s my super simple recipe….with pumpkin seeds the give the oats an extra special bite!
Ingredients:
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1 tablespoon flaxseeds
- 1 tablespoon pumpkin seeds (the magic ingredient!)
- Milk (any kind: dairy, almond, soy, oat, etc.)
- 1/2 cup natural yogurt
- 1-2 teaspoons honey (to taste)
Instructions:
- Combine Dry Ingredients:
- Add 1/2 cup of rolled oats to a small jar.
- Add 1 tablespoon of chia seeds.
- Add 1 tablespoon of flaxseeds.
- Add 1 tablespoon of pumpkin seeds.
- Add Liquid:
- Pour milk into the jar until it reaches the level of the dry ingredients. For a thicker texture, use less milk. For a runnier texture, use more milk.
- Add Yogurt and Sweetener:
- Add 1/2 cup of natural yogurt.
- Drizzle 1-2 teaspoons of honey on top. Add more honey if you prefer a sweeter taste.
- Mix and Refrigerate:
- Stir well to combine all the ingredients.
- Put the lid on the jar and place it in the refrigerator for at least 4 hours, or preferably overnight.
- Add Toppings:
- In the morning, give the oats a good stir.
- Add your favorite toppings such as fresh fruit (berries, banana slices), nuts, or additional seeds for extra crunch.
Benefits of Each Ingredient:
- Rolled Oats: Rich in fiber and protein, oats help keep you full and provide a steady release of energy. They also contain beta-glucan, which can help lower cholesterol levels.
- Chia Seeds: Packed with omega-3 fatty acids, fiber, and antioxidants, chia seeds can aid in digestion and help maintain heart health.
- Flaxseeds: Another great source of omega-3 fatty acids and fiber, flaxseeds support digestive health and may help reduce inflammation.
- Pumpkin Seeds: These seeds are high in protein, healthy fats, magnesium, and zinc. They can help boost your immune system and promote heart health.
- Milk (Dairy or Plant-Based): Milk adds creaminess and provides essential nutrients like calcium and vitamin D. Plant-based milks (such as almond, soy, or oat) offer additional vitamins and minerals, and can be chosen based on dietary preferences.
- Natural Yogurt: Yogurt is a good source of probiotics, which are beneficial for gut health. It also adds protein and a creamy texture to the oats.
- Honey: A natural sweetener with antioxidant properties, honey can add a touch of sweetness without the need for refined sugar.
Customization Tips:
- Milk Variations: Experiment with different types of milk to find your favorite flavor and texture.
- Texture Preference: Adjust the amount of milk to achieve your desired consistency. Less milk for thicker oats, more milk for a thinner, runnier texture.
- Sweetness Level: Add more or less honey to suit your taste preference.
- Toppings: Customize with fresh fruits, nuts, seeds, or even a dollop of nut butter for added flavor and nutrition.