Weekly Recipe #267: Apple Granola Overnight Oats

By Jessica Mackiewicz, Dietetic Intern [University of Minnesota – The Emily Program]

overnight-oats

Photo credit: A Healthier Michigan/Flickr

Apple season is upon us! This overnight recipe will make for a quick, healthy breakfast ready to grab-and-go throughout the autumn. The mixture of granola and apples add texture to this hearty breakfast without overloading it with extra ingredients.

You’ll get a lot of bang for your nutritional buck with this recipe: apples are a great source of fiber and antioxidants, granola is high in fiber and iron, and Greek yogurt is rich in protein and calcium. This healthy combination comes with a number of health benefits, including help with reducing risk for conditions like high blood pressure, diabetes, heart disease, and cancer. The protein and fiber will help contribute to fullness, which is important for weight maintenance and keeping up your energy through busy fall days.

Apple Granola Overnight Oats

(Serves 4)

Ingredients:

  • 1 cup fat free plain Greek yogurt
  • 1 cup unsweetened almond milk
  • 1 1/4 cups granola (check out bulk sections to save money)
  • 1 cup finely chopped apple
  • 1/2 teaspoon ground cinnamon
  • Additional chopped apple, almonds and honey, if desired

Directions:

  1. Mix all ingredients together in a large bowl.
  2. Separate and seal into 4 equal portions to be stored in the refrigerator overnight (for at least 8 hours, but not more than 3 days).
  3. When serving, top with extra chopped apple, almonds, and honey, if desired.

Tips:

  • For thicker oats, use less almond milk.
  • To increase omega-3 fatty acids (healthy fats!), mix in some flax or chia seeds the night before so they can create a gel mixture and add more texture to the recipe.
  • You can experiment with different varieties and flavors of granola, like honey almond.
  • Because this recipe makes 4 servings, if you prepare it on a Sunday night you’ll have grab-and-go breakfasts for the week!

Nutrition Information:

Per serving: 180 calories, 4 grams total fat (0.5 gram saturated fat), 0 milligrams cholesterol, 29 grams carbohydrate, 8 grams sugar, 2.5 grams fiber, 8 grams protein, and 115 milligrams sodium

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