Celebrate National Oatmeal Month with Overnight Oats

When it comes to a quick and healthy breakfast, a jar of “overnight oats” is a great option. This popular instant meal is convenient, nutritious, and delicious. You simply mix raw oats with yogurt and fruit in a jar or other container, and then refrigerate it overnight. It is an especially great way to celebrate National Oatmeal Month, which is in January!

The benefits are plentiful.

  • It’s a whole meal. One serving provides you with food from three of the five MyPlate food groups.

  • It’s satisfying. The fiber in the oats and fruit makes you feel fuller longer.

  • It saves time. It takes two minutes to prepare overnight oats the night before and no time at all in the morning to grab a healthy breakfast.

  • It’s versatile. Overnight oats have limitless flavor possibilities. Ingredients can range from berries and chocolate to peanut butter and bananas. Your oats will never have to become boring.

  • It’s a whole grain. We should eat at least three servings of whole grains daily to reduce our risk of heart disease, diabetes, and certain forms of cancer.

Overnight Oatmeal with Berries


  • 1/2 cup low-fat milk (or less for thicker oatmeal)

  • 1/4 cup Greek yogurt, fat-free

  • 2 teaspoons honey

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon vanilla extract

  • 1/2 cup uncooked rolled oats

  • 1/4 cup raspberries, frozen


  1. Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.

  2. Add oats and mix well.

  3. Gently fold in raspberries.

  4. Cover and refrigerate 8 hours to overnight.

  5. Enjoy cold or heat as desired.

Tip: Frozen blueberries or strawberries may be used in place of raspberries.

Serves: 1 (1/2 cup dried oats)

Nutrition information (per serving): 311 calories, 4g total fat, 1g saturated fat, 7mg cholesterol, 86mg sodium, 53g total carbohydrates, 9g fiber, 21g sugar, 17g protein

Recipe adapted from https://whatscooking.fns.usda.gov/recipes/myplate-cnpp/overnight-oatmeal-berries

Article written by ISU Rising Star intern, Kelley Harris

Blog Post Provided By IAND Media Spokesperson Rachel Wall


Recent Posts

See All