How to Make the Easiest Healthy Breakfast of All Time
Show us a morning where we aren’t rushed for time and we’ll probably call it a weekend. But even then, we have workouts to make and plans to get busy on, so there’s always something going on. From time to time fitting in a healthy breakfast just doesn’t make the cut, either we skip it completely or we grab something prepackaged that is less than fresh. But it doesn’t have to be this way! Overnight oats are a super easy meal to make that requires only a few minutes of prep, zero cook time, and almost zero cleanup. Not to mention they’re super healthy and one of the best things to start you day with anyway. Here’s a recipe to try that has about 450 calories.
1/2 cup unsweetened plain almond milk
3/4 Tbsp chia seeds
2 Tbsp natural peanut butter or almond butter
1 Tbsp coconut sugar, or organic brown sugar
1/2 cup whole rolled oats
1. Grab a mason jar, and add in the almond milk, chia seeds, either almond or peanut butter, and the sweetener of your choice. Stir it up, but not too well if you want the nut butter swirls to stay in place for flavor pops when you eat it.
2. Next add in the oats and make sure that they all get soaked with the almond milk. Press them down if necessary.
3. Then all you need to do is to cover the jar with the lid or some plastic wrap and let it sit overnight or at least for six hours. The act of soaking will allow the oats to plump up as if they were cooked, and you can eat the single serving right out of the jar which means there’s no cooking cleanup to be done and also they’re already in a to-go container if you need to run out the door.
Feel free to get creative with ingredients and toppings. Fresh fruit works great as a topping and can also be used in place of the added sugar if you’re trying to watch that. As for why this is a healthy dish, the reasons are many.
Old fashioned whole grain oats are high in fiber and healthy carbs to raise your energy and keep you full throughout the morning. Chia seeds are packed with antioxidants, fiber, protein, and are a good source of vitamin and minerals like calcium, magnesium, and phosphorus. They are also a good source of omega-3 fatty acids. Peanut butter is high in fat but it is the monounsaturated kind that is considered heart healthy. Mixing healthy fat in a meal with sustainable carbs is a recipe for fullness that will last for hours.
Peanut butter is also a decent source of fiber, just always be sure you go with a natural peanut butter as opposed to the kinds with sugar added. Those more processed versions can seem more convenient since they come in a solid where the natural kinds can separate, but you really want the kind that separates to know that it’s the healthiest option. If the separation drives you crazy you can always pour it off before you mix it up.
About Kate Ferguson Kate Fergus is a Los Angeles local and freelance writer for a variety of blogs and online magazines. When she's not writing, the UC Davis graduate is focused on pursuits of the entertainment industry, spin class, and hot sauce.