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1
Servings
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5 min
Preparation Time
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0 min
Cook Time
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This breakfast option doesn’t require any cooking. Just prep the night before and in the morning, you have cozy cinnamon and pumpkin flavored overnight oats. Whether you’re off to school or work, this recipe for Pumpkin Overnight Oats with maple syrup and low-fat dairy is a feel-good breakfast option.
Ingredients
A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium. This recipe per 1 serving provides at least 1g soluble fiber. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat. See nutritionals below.
- 1/2 cup Quaker® Oats (quick or old fashioned, uncooked)
- 2 tbsp nonfat milk
- 1/3 cup plain nonfat yogurt, traditional or Greek
- 1/2 cup pumpkin puree
- 2 tsp maple syrup
- 1/4 tsp ground cinnamon
- 1 tsp raw pumpkin seeds or chopped walnuts
Cooking Instructions
- Add oats to a jar or other container. Pour in milk.
- Layer with yogurt. In small bowl stir together pumpkin, maple syrup and cinnamon; layer over yogurt.
- Top with pumpkin seeds or walnuts.
- Refrigerate overnight and enjoy in the morning. Let steep for at least 8 hours in a refrigerator 40°F or colder.
- Best to eat within 24 hours.
Key Products
- Calories 290
- Fat 5g
- Saturated Fat 1g
- Cholesterol <5mg
- Sodium 70mg
- Total Carbohydrate 54g
- Fiber 8g
- Soluble Fiber 3g
- Sugar 20g
- Protein 13g
- Calcium 20%
- Vitamin D 6%
- Vitamin C 10%
- Vitamin A 380%
- Potassium 19%
- Iron 20%
- Thiamin 20%
- Magnesium 40%
- Whole grain 40g
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
