Gut Healthy Recipe of the Month: Walnut and Fruit Overnight Oats
This breakfast makes for a quick grab-n-go meal packed with fiber!
Do you ever feel like you’re just running out the door in the morning, wishing you had prepared a quick grab-n-go breakfast? If you’re looking for that quick breakfast that’s fiber-packed and gut-friendly, this one might just be for you.
Steel cut oats are the most minimally processed oats of the different types out there, making them one the most fiber-rich and nutrient dense grains around. Pairing them with a milk of your choice and a sweetener gives you a combination that is oh-so-satisfying for both your taste buds and your gut-health!
The best part of this recipe is that you can customize the toppings, sweeteners, and milk to your liking, making it a great option for picky eaters, too.
Ingredients Needed:
- 1 cup of uncooked steel cut oats
- 1 ¾ cups of milk of your choosing (we used unsweetened vanilla almond milk)
- 1 ½ tablespoons of honey or sweetener of your choosing (could be sugar, agave, etc.)
- ½ teaspoon of ground cinnamon
- ½ teaspoon of vanilla extract
- ¼ teaspoon of salt
- 2 tablespoons of walnuts, chopped (per serving of oats)
- Fresh fruit of your choosing (we chose sliced strawberries, banana, and blue berries)
Directions
- In a bowl, stir the milk, honey, cinnamon, vanilla, and salt until smooth. Stir in oats once mixture is smooth. In either the same mixing bowl or another air tight container, refrigerate the mixture overnight (this mixture can be stored for up to 5 days).
- When ready to serve, stir the oats to ensure a consistent texture. This recipe yields about 4 servings, so serve your desired portion and top with fresh fruit and nuts. For gut-friendly purposes, we chose 2 tablespoons of walnuts, ½ cup of sliced strawberries, one banana, and ½ cup of blueberries.
- Enjoy cold! To make a grab-n-go option, separate the mixture into 4 glass jars, and pre-cut the fruit and nut toppings the night before. Easy-peasy!
Nutrition Facts for 1 serving with walnuts, banana, strawberries, and blueberries (can vary depending on the milks, sweeteners, and toppings used)
- Calories: 460 cal.
- Carbohydrates: 86 g
- Fiber: 11.5 g
- Protein: 7.5 g
- Fats: 9.5 g