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Overnight Oatmeal

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Overnight Oatmeal
En Español

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  • Makes: 2 Servings

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. 

Ingredients

  • 1 cup dry oatmeal
  • 2 1/2 cup water
  • 1/2 cup dried fruit (raisins, cranberries or apricots)
  • 1/4 cup walnuts, lightly chopped (or pecans)

Directions

1. Put all ingredients in a cooking pot and cover. Let sit overnight in refrigerator.

2. In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10-15 minutes more or less depending on type of oats, quick (5 mins), regular, or steel cut.

3. Serve warm with a little milk (or milk alternative), a drizzle of maple syrup, and a side of fresh fruit, if desired.

Notes

1/2 cup raisins and 1/4 cup walnuts used in nutrient analysis and costing.

Learn more about:

Source: Lake Family Resource Center. Be-Fresh Program.

Nutrition Information

Serving Size: 1/2 of recipe
Nutrients Amount
Calories 333
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 27 mg
Total Carbohydrate 50 g
Dietary Fiber 7 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 57 mg
Iron 3 mg
Potassium 470 mg
N/A - data is not available
Nutrients Amount
Calories 333
Total Fat 13 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
a-Linolenic Acid 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 50 g
Dietary Fiber 7 g
Total Sugars 17 g
Added Sugars 0 g
Protein 8 g
Minerals
Calcium 57 mg
Potassium 470 mg
Sodium 27 mg
Copper 526 mcg
Iron 3 mg
Magnesium 96 mg
Phosphorus 239 mg
Selenium 13 mcg
Zinc 3 mg
Vitamins
Vitamin A 19 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 13 mcg
Folate 29 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 26 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/2 cups
Grains
1 3/4 ounces
Protein Foods
1 ounces

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