Means No Prep in the Morning!
For those of us who rush out the door in the morning, overnight oat parfaits are definitely a great breakfast option.
This breakfast or snack recipe is a super easy make ahead meal that is packed with nutrients! Change up the fruit, nut butter and seeds to keep it interesting! My parfaits have no added-sugar and have a good source of protein including extra sources of fiber, probiotics and healthy fat. What more could you want in a balanced breakfast?
My Tupperware may not be as glamorous as a mason jar but it provides better portion control and is more practical! Don’t let those giant jars fool you, that serving size is a little overboard for most people.
Yogurt: Check your plain yogurt and make sure it is a good source of protein! I usually look for more than 8 grams of protein. I also buy the full fat, it keeps me more satisfied. Yogurt is also an excellent source of several vitamins and minerals, such as vitamin B12, calcium, phosphorus, and riboflavin.
Nut Butter: I love almond butter. It’s a great source of riboflavin, magnesium and manganese and also vitamin E. There are also flavonoids found in almonds which are linked to prevention heart disease and cancer.
Chia Seeds: are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). They are good sources of healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Flax Seeds: are also a great source of healthy omega-3 fatty acids, the fatty acids are better absorbed in the “ground” form. In the whole form they are soluble and insoluble fiber. Great low carb, high fiber and lignans food source! Lignans are plant compounds that have antioxidant and estrogen properties, both linked to cancer prevention and improved health.
Berries: One serving of strawberries provides about 160% of the Recommended Daily Value of Vitamin C! The heart-healthy fruit also has potassium, folate, fiber and phytonutrients.
Oats: A whole grain source rich in carbs and fiber (soluble fiber beta-glucan, which has numerous benefits), but also higher in protein and fat than most other grains. They are also very high in many vitamins and minerals!
Collagen: Great amino acid source without any added sugar, fat, and unwanted additives. Blends into liquids and is flavorless, no nasty aftertaste! Your body uses amino acids to build muscle, bone, cartilage, skin, hair, connective tissue, so those mornings I make it to the gym I like the little extra added source of protein.
- 1/4 Cup Old Fashioned Oats
- 1/4 Cup Milk (I prefer nut or soy milk)
- 1/2 Cup Plain Greek Yogurt or Cottage Cheese
- 1 Tbsp Nut Butter (Almond, Peanut, Sunflower, Cashew any work)
- 1/2 Tbsp Chia Seed
- 1/2 Tbsp Flax Seed
- 1/2 Cup Berries or fruit of choice
- 1/2 Scoop Collagen Peptides or Protein Optional
- Add oats to a small-medium tupperware (or whatever container you choose).
- Add milk to soak oats overnight.
- Layer yogurt or cottage cheese (mix scoop of collagen into yogurt, if desired), nut butter, seeds and berries on top.
- Let parfait sit overnight in the refrigerator.