Overnight Oats Recipe | STACK

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Kait's Meal of the Month: Overnight Oats

November 5, 2012 | Kait Fortunato

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Editor's Note: Tired of reading why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits?

We are pleased to announce a solution. Each month STACK Expert and sports dietitian Kait Fortunato will provide a recipe to STACK athletes right out of her own kitchen! Each recipe will be accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting.

Overnight Oats Recipe

Breakfast is the meal my athletes skip most often, due to lack of time in the morning. (You know it's important.) However this month's recipe solves that. All the prep work is done the night before, so you have a great breakfast waiting in the fridge. Overnight oats is one of the easiest recipes I know for a quick, healthy and delicious meal. The texture reminds me of muesli; it has some chewiness and great flavor from the cinnamon and nut butter.


  • 1/2 cup old-fashioned oats
  • 1/2 cup milk or dairy-free alternative
  • 1 tablespoon peanut butter or nut butter alternative
  • 1 teaspoon cinnamon

Additional toppings: fruit of your choice, granola, nuts, chia seeds, protein powder (optional)


  • Combine oats, milk, peanut butter and cinnamon in small bowl and stir until fully mixed
  • Cover bowl with tinfoil and store overnight in the fridge
  • In the morning, feel free to add additional toppings; for more staying power, you might want to stir in protein powder or top with nuts

Nutritional Information

(For a serving made with skim milk, not including additional toppings)
  • Calories: 286
  • Protein: 13 grams
  • Carbohydrates: 36 grams
  • Fat: 11 grams  (good fats from the nut butter)
  • Sodium: 125 mg
  • Fiber: 5 grams

Benefits to Athletes

This is a quick breakfast, complete with healthy fats, protein, calcium and complex carbohydrates to keep you full and energized for hours. It also makes a great pre-activity meal if you add in more carbohydrates in the form of fruit for a quick source of energy. Make sure to eat it at least an hour beforehand so you have time to fully digest it.

Catch Up on Kait's Meal of the Month

Almond Crusted Chicken

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
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