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82
Breakfast· American
Overnight Oats
No-cook oats soaked overnight with milk and chia — grab-and-go breakfast.
High-ProteinAnti-InflammatoryHigh-FiberVegetarianGluten-Free
🧺 You have 0/6 tracked ingredients — missing Rolled Oats, Milk, Greek Yogurt, Chia Seed +2.
1Serves
5mPrep
0mCook
5mTotal
EasyLevel
Ingredients
Make
1
serving- ·1/2 cup rolled oats~40 gRolled Oats
- ·1/2 cup milk of choice~122 g↗ Milk
- ·1/4 cup Greek yogurt~60 g↗ Greek Yogurt
- ·1 tbsp chia seeds~10 g↗ Chia Seed
- ·1 tsp honey or maple syrup~7 gHoney
- ·1/2 cup berries~75 g↗ Mixed Berries
Steps
- 1Combine oats, milk, yogurt, chia and sweetener in a jar.
- 2Stir well, cover, and refrigerate overnight (at least 6 hours).
- 3In the morning, top with berries and eat cold or warmed.
Tips
- 💡Swap berries for sliced banana or apple.
- 💡Add a spoon of nut butter for staying power.
Nutrition · 1 serving (~314 g)
🔥 Calories381
🥩 Protein20g39% DV
🍞 Carbs54g20% DV
🥑 Fat11g14% DV
🌿 Fiber10g36% DV
Sugar 18 gSodium 85 mg
Vitamins
Vitamin B121.0mcg42%
Riboflavin0.49mg38%
Thiamin0.36mg30%
Vitamin C18mg20%
Vitamin K16mcg13%
Folate50mcg13%
Vitamin B60.21mg12%
Niacin1.5mg10%
Vitamin E1.2mg8%
Vitamin A63mcg7%
Vitamin D1.3mcg7%
Minerals
Manganese2.3mg98%
Phosphorus533mg43%
Copper0.37mg41%
Selenium17mcg30%
Magnesium125mg30%
Zinc3.0mg27%
Calcium344mg26%
Iron3.1mg17%
Potassium576mg12%
Estimated per serving — for guidance, not a measured label.
What drives the score
82
82/100
Grade A
Nutrient density27/35
Protein quality10/15
Fiber7/10
Healthy fats8/10
Bioactives15/15
Glycemic impact8/10
Bioactives
anthocyaninsflavanolsquercetinellagic acidresveratrol
What's in it — ingredient scores
This recipe scores 82 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
