When my primary goal is maintaining my current weight and/or building muscle and fueling my workouts, this version of overnight oats is a staple. Whole-grain carbohydrates are a great source of energy, help reduce inflammation and regulate your mood.
In this recipe, I also like the texture that the quinoa adds, much better than straight oats, and I can easily mix up the toppings for extra variety.
Makes one serving.
1/4 cup gluten-free rolled oats
1/4 cup cooked quinoa
1 tablespoon chia seeds (or ground flaxseed)
1 teaspoon cinnamon
1/4 banana, mashed
3/4 cashew milk or other non-dairy milk
Blueberries, pumpkin seeds and sliced almonds
Dried cranberries and chopped walnuts
Sauteed apple slices and pecans
In a small glass storage container or mason jar, combine oats, quinoa, chia seeds or ground flaxseed, and cinnamon. Stir to combine.
Add mashed banana and almond milk, stir to incorporate. Cover and place in refrigerator overnight.
*Add toppings before placing in refrigerator or when you're ready to eat.
- I make a bunch of these on Sunday, using 2-cup glass containers with covers, so I have them for the week. I have also used 12oz mason jars, which work great too.
- I usually put my toppings on when I assemble them, to save me time during the week.
- For the milk, I often make my own cashew milk, which is super easy. Believe me, if I can do it, anyone can. I learned how with this recipe from Downshiftology, How to Make Cashew Milk.
- For added sweetness, try adding a teaspoon of maple syrup or honey, but I find the banana adds quite a bit of sweetness by itself.
- I find this is the perfect portion size for me, but when I make this for my husband, I double it.