Overnight Oats – Basic Recipe

Hi Colorful friends,

I LOVE OAMEAL. What’s there not to love about it. People view it as the most boring food group in the world, but that’s because they don’t know how to work with it. It is a high fiber super food that we should all be jumping on, on a daily basis.

Yes, it is a carbohydrate, which everyone seems to be scared of these days, but a GOOD carb, which you need to live, so make sure you include it in your diet at least a few times a week. Your gut will thank you because it:

Boosts your energy providing us with good carbs and protein, and is 1) a complex carbohydrate and rich in soluble fiber which means it will maintain you satisfied for a longer period of time. Oatmeal’s low glycemic index is also beneficial for maintaining sugar levels, reducing the risk of diabetes and having a positive effect on insulin sensitivity, meaning it decreases insulin resistance which is great for those of us avoiding type 2 diabetes.

For me, that’s a HUGE reason, especially since diabetes is prevalent in my family history. For those same reasons, it is also linked to reducing blood pressure and cholesterol levels, naturally boosting heart health! Come on, we can all use that.It also protects your skin and normalizes it’s pH. It has anti-inflammatory properties, acting as a soothing agent that relieves irritation.

To put it simply, oats will give you energy, keep you fuller longer, improve your digestive function and maintain healthy cholesterol levels.

Well, enough about my soap box, this is how I make my oatmeal when I know that’s what I’ll be eating in the morning because

  1. I didn’t make my breakfast muffins
  2.  I just need a little more substance in my morning
  3. It’s high carb day and you need the energy! If you carb cycle, these are the days you will be doing your weight training at the gym/home so you need more carbs.

This is how I make my overnite oats.



  • 1/2 cup oats of your choice (regular oats or unflavored varietal is fine)
  • 1 cup milk of choice (I like almond or coconut)
  • 1 tbs nuts (pecans or walnuts are my go to’s)
  • 1 tbsp greek yogurt, unsweetened, low fat
  • 1 tbsp nut butter (I love almond, but peanut butter or others are fine too)


  • Any dried of fresh fruits for toppings (or shredded coconut, yum!)
  • Cinnamon or other spices like nutmeg, cardamom, pumpkin spice
  • Honey or maple syrup as sweeteners if needed (coconut sugar is also great)
  • 1 tbsp Chia seeds
  • 1 tbsp ground flaxseed

Really, anything you love and enjoy! Get creative


  1. Blend all ingredients in a jar or my favorite, an empty almond, peanut butter, nutella, or just a mason jar where the good stuff is almost out.
  2. Add all your ingredients in there and leave it in the fridge overnight. Your oats will soak and all the flavors will marry in the jar – in the morning, just eat it right out of the jar or place in a bowl and heat it up.
  3. That is literally it. SO easy right? I like using berries, It’s just my preference so I always top it off when I’m ready to eat it but feel free to add it to the overnight prep if you don’t have a place to store your jar in the mornings!


Steer clear from the oatmeal packages though because once you add sugar because your body will digest those faster – not the nice and slow digestion we are looking for to keep you fuller longer, am I right?

Xo, Ana

Count Colors, NOT Calories!
Color your Plate, Color your Life.

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