Overnight Oats for Diabetics
A delightful and health-conscious breakfast option, these overnight oats combine rolled oats, Greek yogurt, and berries for a creamy, satisfying start to your day without spiking blood sugar.
Servings: 3 servings
Calories: 250kcal
Ingredients
Base Ingredients
- 1/2 cup rolled oats Use rolled oats instead of instant for better texture.
- 2/3 cup unsweetened milk Can use almond milk, cashew milk, or cow’s milk.
- 2 tablespoons Greek yogurt Opt for lower sugar, high protein yogurt.
- 1 tablespoon chia seeds Provide fiber and healthy fats.
- 1/2 cup berries Use any type like blueberries or strawberries.
Optional Add-ins
- 1 scoop plain protein powder For added protein boost.
- to taste cinnamon, vanilla extract, nutmeg, cocoa powder Add for flavor.
- 1 tablespoon chopped walnuts or pecans For crunch.
- a tiny bit maple syrup, monk fruit, or stevia If additional sweetness is desired.
Instructions
Preparation
- Mix the dry ingredients first: rolled oats, chia seeds, spices, and protein powder if using.
- Stir in unsweetened milk and Greek yogurt until everything is moistened.
- Fold in the berries last to maintain their texture.
- Refrigerate for at least 4 hours, but overnight is best for full creaminess.
- Taste in the morning and adjust consistency with more milk if needed.
Serving Suggestions
- Pair with something savory, like stuffed celery boats for a balanced breakfast plate.
Notes
Overnight oats can be customized easily with different flavors and ingredients. Always taste before chilling to ensure balance. Scale portions based on individual preferences and tolerances.