Overnight Oats With Flax and Honey

Updated September 15, 2017
Overnight Oats Banana Flax
Dana Angelo White

Nutrition Highlights (per serving)

Calories 293
Fat 6g
Carbs 56g
Protein 7g
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 293
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 82mg 4%
Total Carbohydrate 56g 20%
Dietary Fiber 7g 25%
Total Sugars 21g  
Includes 12g Added Sugars 24%
Protein 7g  
Vitamin D 1mcg 5%
Calcium 264mg 20%
Iron 2mg 11%
Potassium 451mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 485 min
Prep 5 min, Cook 480 min
Servings 1

Heartburn symptoms can get worse in the morning for those that skip breakfast. With this recipe there will be no more excuses about not having time to eat.

This take on oatmeal takes a few minutes to make and requires virtually no prep time in the morning. Fiber-rich oats and flax help regulate digestion and keep heartburn at bay. Fresh bananas and golden honey add natural sweetness. The best part just might be that you can enjoy this heart-healthy and heartburn friendly breakfast for less than 300 calories per serving.

Ingredients

  • ½ cup rolled oats
  • ½ cup unsweetened almond milk
  • 1 teaspoon ground flaxseed
  • 1 teaspoon honey
  • ½ banana, sliced

Preparation

  1. In a small jar combine oats, almond milk, flaxseed, and honey.
  2. Stir well to combine.
  3. Cover jar with lid or plastic wrap and place in the refrigerator overnight.
  4. Before serving, top with banana and sprinkle with more flax, if desired.

Ingredient Variations and Substitutions

This recipe can be modified in several ways to cater to taste preferences and medical needs. To make this recipe gluten free, use certified gluten free oats.

You can also replace honey with maple syrup or agave if those flavors are preferred.

Any type of milk or dairy alternative can be used in place of the almond milk. For a boost of protein use skim milk or soy milk. Most dairy alternatives contain similar amounts of calcium and vitamin D, so you will get a dose of those bone-building nutrients no matter which one you choose.

Cooking and Serving Tips

Prepare individual portions of oats in small glass jars and make a few extra for an on-the-go breakfast for busy weekday mornings. You can also make a double or triple batch in one large bowl to serve a crowd around the kitchen table.

Place the sliced bananas on top just before serving to prevent them from turning brown and if you don't have bananas, replace with other fruit that doesn't aggravate the symptoms of heartburn. Mostly anything besides citrus will work.

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