Kendall Reagan Nutrition Center Overnight Oats
Start your day off with a convenient and healthy breakfast of customizable overnight oats! This recipe is prepared in the evening for an on-the-go breakfast.
This recipe has a video! Watch the Overnight Oats video
Serving Size: 1 cup Yield: 1 serving
Ingredients for “base recipe”:
- ½ cup rolled old fashioned oats
- ½ cup milk of choice (low-fat milk or unsweetened oat milk or almond milk)
- ¼ cup yogurt of choice
- ½ tablespoon chia seeds
- 1 teaspoon sweetener of choice (honey or maple syrup)
- ¼ teaspoon vanilla extract
*This recipe can be used for meal prep! Prepare a batch without fruit mix-ins and add fruit toppings when you are ready to enjoy as breakfast or a snack throughout the week.
- Place oats, milk, and optional yogurt, chia seeds, sweetener, and vanilla extract into a mason jar or food storage container with a lid.
- Shake until all ingredients are combined.
- Refrigerate for at least 4 hours or overnight. Toppings can be mixed in before refrigeration or added immediately before serving.
- Remove lid and serve. May be enjoyed cold or heated within two days with fruit mix-ins or up to five days without.
Suggested Topping Combinations
|Nut Butter and Preserves||1 tbsp. nut butter of choice||1 tbsp. fruit preserve of choice||¼ cup berry of choice|
|Cinnamon Apple||¼ tsp. cinnamon||1 tbsp. pecans, chopped||¼ cup apples, diced|
|Banana Nut||¼ tsp. cinnamon||1 tbsp. walnuts, crushed||½ banana, sliced|
|Chocolate Almond Coconut||½ tbsp. semisweet chocolate chips||1 tbsp. almonds, chopped||¼ cup coconut, shredded|
|Blueberry Muffin||¼ tsp. cinnamon||1 tbsp. walnuts, crushed||¼ cup blueberries|
Tip: This recipe can be made gluten free by using certified gluten-free oats. To make it vegan/dairy free, be sure to use dairy-free yogurt, a non-dairy milk alternative, and opt for maple syrup or agave as the sweetener.
Nutrition Information / Amount per serving (calculated for “base recipe” only, using low-fat milk, no optional add-ins): Calories 240, Protein 10 g, Total fat 4 g, Total Carbohydrates 40 g, Saturated fat 1 g, Dietary Fiber 5 g, Cholesterol 6 mg, Sodium 54 mg, Sugars 7 g, Added Sugars 0 g
More Breakfast Recipes
Try adding old fashioned oats in place of some of the flour for a more nutritious flapjack.
This recipe has a video! Watch the Buckwheat Pancakes video
Serving Size: 2 4-inch pancakes Yield: 8 pancakes (4 servings)
- 1 cup buckwheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder (low sodium)
- ¼ teaspoon salt
- 1 large egg
- 1 ¼ cups milk (low-fat, almond, or milk of choice)
- 1 tablespoon canola oil or other vegetable oil
- ½ teaspoon vanilla extract
- Blueberries, sliced apples, bananas, or other fruit
- Dried cranberries or raisins
- Shredded carrots
- Shredded coconut
- Chopped nuts
- Spices such as cinnamon, pumpkin pie spice, nutmeg, or other
- Combine all dry ingredients in a large bowl (flour, baking soda, baking powder, salt)
- In a separate bowl, whisk egg lightly. Add milk, oil, and vanilla, and mix well.
- Add liquid ingredients to the bowl of dry ingredients. Mix just until combined and moistened.
- Add mix-ins as desired.
- Lightly grease a skillet with butter or oil, and heat over medium high heat.
- For each pancake, pour ¼ cup batter into the hot skillet. Turn once bubbles appear on pancakes and their edges look brown. Cook on second side briefly and remove to a plate.
- Top with additional mix-ins or syrup, or enjoy as they are.
Nutrition Information / Amount per serving: Calories 187.2, Protein 7.4 g, Total fat 6.2 g, Total Carbohydrates 26.2 g, Saturated fat 1.2 g, Dietary Fiber 2.6 g, Cholesterol 50.4 mg, Sodium 515.8 mg
Blueberry Baked Oatmeal
An easy and healthy meal you can reheat all week.
This recipe has a video! Watch the Blueberry Baked Oatmeal video
Serving Size: 1/6th of the dish
Yield: 6 servings
- 1 cup uncooked quick oats
- ½ teaspoon baking powder
- ¾ teaspoon cinnamon
- Pinch of salt
- 2 Tablespoons honey (or agave)
- 1 cup fat free milk
- 1 egg
- 1 tsp. vanilla extract
- 1 banana, sliced
- ½ cup blueberries (fresh or frozen)
- ¼ cup walnuts or pecans, chopped
- Preheat the oven to 375˚ Lightly spray an 8 x 8” baking dish with cooking spray.
- Combine the oats, baking powder, cinnamon, and salt in a medium bowl.
- In a separate bowl, whisk together honey, milk, egg, and vanilla extract.
- Add the oat mixture to the baking dish. Add blueberries and banana. Pour the liquid mixture over the dry ingredients. Sprinkle nuts on top.
- Bake the oatmeal for about 30 minutes, until the top is golden brown and the oatmeal has set. Serve warm.
Tip: This recipe can be made gluten free by using certified gluten-free oats. To make it vegan, dairy free, replace the egg with 1 tablespoon of chia seeds or ground flaxseeds, opt for agave or maple syrup, and use your favorite non-dairy milk.
Nutrition Information / Amount per serving: Calories 156, Protein 5 g, Total fat 5 g, Total Carbohydrates 24.0 g, Saturated fat 1 g, Dietary Fiber 2.5 g, Cholesterol 32 mg, Sodium 120 mg
Seasonal Vegetable Frittata
Start your day with an antioxidant-rich breakfast! Try dark leafy greens in the winter and fresh tomatoes and zucchini in the summer. The flavors of this recipe can always change depending on what vegetables are in season!
This recipe has a video! Watch the Seasonal Vegetable Frittata video
Serving Size: 1/4 frittata
Yield: 4 servings
- 1 tablespoon extra virgin olive oil
- 1 small onion, chopped
- 4 oz. unpeeled potatoes (~ 1 small potato), sliced thin
- 1 shallot, finely chopped
- ¼ teaspoon sea salt
- Black pepper, to taste
- 4 oz. (~1/2 cup) seasonal vegetables cut into 1/2 inch pieces
- 5 large eggs, beaten well
- 2 tablespoons goat or feta cheese, crumbled
- Small bunch of chives, chopped
- Heat olive oil in a 12-inch ovenproof skillet over medium heat and preheat the oven to broil.
Note: For a thicker frittata use a smaller skillet
- Add the onions, potatoes, and half of the shallots. Sprinkle in ¼ teaspoon of salt and black pepper to taste. Cover and cook until the potatoes are fork tender. Add the rest of the vegetables and remaining shallots and cook until soft. Leave half of the vegetable mixture in the skillet, put the other half in a bowl and set aside.
- Pour the beaten eggs into the skillet with the vegetables. Cover and cook until the eggs are cooked through.
- When eggs are cooked, add the remaining shallots and remaining half of the vegetable mixture on top. Sprinkle on cheese and remove the skillet from the heat.
- Place the skillet under a broiler for just a couple of minutes. Monitor closely, when the frittata is puffed up and set, it is done.
- Remove from broiler and sprinkle on chives. Serve and enjoy.
Tip: To make this recipe dairy free, omit goat/feta cheese crumbles or swap with a non-dairy cheese alternative.
Nutrition Information / Amount per serving:
- Calories- 200
- Protein- 11 g
- Total Fat- 10.5 g
- Total Carbohydrates- 16 g
- Saturated Fat- 3 g
- Dietary Fiber- 3 g
- Cholesterol- 235 mg
- Sugars- 2.5 g
- Sodium- 299 mg
- Added Sugars- 0 g
German Apple Pancakes
This German dish, sometimes referred to as a Dutch Baby, results in a fluffy and airy pastry-like pancake.
Serving Size: 1 slice (111 g) Yield: 6 servings
- 4 eggs
- 1/2 cup unbleached all-purpose flour
- 1/2 teaspoon baking powder
- 1 tablespoon plus 1/3 cup sugar
- 1 pinch of salt
- 1 cup skim milk
- 1 teaspoon vanilla extract
- 2 tablespoons unsalted butter, melted•1 teaspoon nutmeg, divided
- 2 teaspoons ground cinnamon, divided
- 3 tablespoons unsalted butter
- 1 large tart apple (not peeled)
- In a large mixing bowl, blend the eggs, flour, baking powder, 1 tablespoon sugar, and salt. Then, gradually mix in the milk while stirring constantly. Add vanilla, melted butter, 1/2 teaspoon of nutmeg and 1 teaspoon of cinnamon.
- Let the batter mixture stand for 30 minutes or overnight.
- Preheat the oven the 425°F.
- Melt butter in a 10 inch oven-proof skillet. Make sure to brush butter up the sides of the pan (about 1 inch).
- In a small bowl, combine 1/3 cup of sugar with remaining cinnamon and nutmeg. Sprinkle most of this mixture over the melted butter. Line the pan with thin apple slices. Sprinkle the remaining sugar mixture over the apples.
- Place the pan over medium-high heat until the butter and sugar mixture start bubbling, then gently pour the egg batter over the apple layer.
- Bake in preheated oven for 15 minutes. Reduce heat to 375°F and bake 10 more minutes.
- Let cool for 5 minutes, then slide pancake onto serving platter and cut into wedges.
Nutrition Information / Amount per serving: Calories 190, Protein 6.8 g, Total fat7.1 g, Total Carbohydrates 25 g, Saturated fat 3.4 g, Dietary Fiber 0.5 g, Cholesterol 142.2 mg, Sodium 251.6 mg
Herb Tofu Scramble with Strawberries
Serve it hot on toast with strawberries and almonds on side to make a complete meal!
Serving Size: 1 dish Yield: 1 serving
- ¼ tsp. garlic powder
- ½ cup zucchini squash
- ¼ tsp. dried oregano
- 1 green onion
- ¼ tsp. black pepper
- 1 Tbsp. fresh parsley
- 3 ounces tofu, firm
- ¾ cup strawberries
- ¼ cup sliced almonds
- Drain the tofu and pat dry it with kitchen towels then set it aside.
- Rinse and slice the zucchini squash and green onion then set it aside.
- With a nonstick skillet, coat it with cooking spray and dunk the vegetables in.
- Sauté the green onion and zucchini for 2-3 minutes or until it becomes soft.
- Crumble the tofu into a skillet and add spices, except for parsley.
- Cook it in medium high heat, stirring regularly, until the tofu’s color begins to brown.
- Top it all off with parsley.
Nutrition Information / Amount per serving: Calories 250, Protein 14.3 g, Total fat 15.6 g, Total Carbohydrates 18.8 g, Saturated fat 1.6 g Dietary Fiber 6.9 g, Cholesterol 0 mg Sodium 18.8 mg
Blueberry Nutmeg Amaranth
Switch out the blueberries for different fruits for new flavors!
Serving Size: 2 cups. Yield: 4 servings
- 1 cup uncooked amaranth
- 3 cups unsweetened almond milk
- 1/2 cup fresh or frozen blueberries
- 1 Tbsp brown sugar
- 1 tsp vanilla extract
- 1 tsp nutmeg
- 1 tsp fresh lemon zest
- Heat a large pot over medium heat. Add amaranth and toast for 6 minutes, or until golden.
- Add almond milk in a large pot on the stove and bring to a boil
- Once boiling, cover, and reduce heat to medium-low and let simmer until all liquid is absorbed, around 20-25 minutes
- Stir in blueberries, brown sugar, vanilla extract, and nutmeg
- Grate lemon zest on top as garnish 6.Refrigerate leftovers in an airtight container and enjoy for up to one week
Nutrition Information / Amount per serving: Calories 223 Protein 7.8 g, Total fat 6.5 g, Total Carbohydrates 35.8 g, Saturated fat 0.8 g, Dietary Fiber 6.7 g, Cholesterol 0.0mg, Sodium1 40.3mg
Mini Breakfast Quiche Recipe
These mini quiches are a great way to pack your busy mornings with a protein and vegetable rich breakfast.
Customize these with any of your favorite vegetables and proteins. You can freeze a large batch for the week then reheat each morning.
Serving Size: 2 pieces
- 1 Tablespoon extra-virgin olive oil
- 1 cup shredded cheddar cheese
- 2 cups chopped veggies (onion, peppers, broccoli, tomatoes, spinach, green chilies, black beans)
- 6 large eggs
- 1 cup skim milk
- ¼ teaspoon black pepper
- 1. Preheat oven to 350󠄔˚F, grease muffin pan with spray oil.
- Heat olive oil in a skillet over medium heat.
- Add chopped vegetables to skillet and cook until soft. Set aside.
- In a bowl, beat eggs and milk together until well blended. Then add cheese and black pepper and mix together.
- Fill each muffin cup with equal portions of the vegetable mixture.
- Use a ladle to pour egg mixture in the muffin tins and bake for ~20 minutes, until firm in the center.
- Allow quiches to cool before removing from pan. Store in an airtight container in the refrigerator or freezer.
Tip! Place mini quiche between slices of a whole wheat English muffin or toast for a quick breakfast sandwich or wrap in a tortilla to make a breakfast burrito.
Nutrition Information / Amount per serving: Calories 118, Protein 8.9 g, Total fat 7.7 g, Total Carbohydrates 3.0 g, Saturated fat 3.4 g, Dietary Fiber 0.5 g, Cholesterol 110.3 mg, Sodium 310 mg
Blue Corn Pancakes
This recipe is a fun way to showcase ingredients indigenous to North America, such as blue cornmeal, maple syrup, honey, pumpkin and cranberries. Plus, the pumpkin spice makes it perfect for the season!
Serving Size: 4 small pancakes
Yield: 8 small pancakes (2 servings)
- ½ cup blue corn meal
- ¾ cup rolled oats, blended into a flour (can substitute with AP or gluten free flour)
- 1 tablespoon baking powder
- ½ teaspoon salt
- 1 teaspoon pumpkin pie spice
- 1 cup milk of choice (dairy, almond, oat, etc.)
- 1 tablespoon honey or maple syrup
- ¼ cup pumpkin puree (not pie filling)
- 1 large egg
- 1 teaspoon vanilla extract
- In a large bowl, mix the blue corn meal, rolled oat flour, baking powder, salt and pumpkin pie spice.
- Make a well in the center of the ingredients.
- Add the milk, honey (or maple syrup), pumpkin puree, egg and vanilla extract into the well.
- Combine all ingredients well, creating a thick batter.
- Heat a griddle or pan over medium heat. Grease with butter or oil.
- Spoon or ladle batter onto the hot pan.
- After bubbles form on top of the pancakes, flip, and continue cooking until golden (approximately 3 minutes per side).
- Serve warm with your favorite pancake toppings: maple syrup, fruit, dried cranberries, butter and more!
Nutrition Information / Amount per serving: Calories 260, Protein 14 g, Total fat 7 g, Total Carbohydrates 65 g, Saturated fat 2 g, Dietary Fiber 7 g, Cholesterol 77 g, Sugar 14 g, Sodium 570 mg, Added Sugar 6 g
Savory Herb Veggie Crepes
Impress your guests this holiday season with a skillfully crafted savory crepe! This recipe packs a punch of flavor with herbs and loads of vegetables you are sure to love.
Serving Size: 1 crepe
Yield: 4 crepes (may have a little batter left over)
- 2 eggs
- 1 tablespoon melted butter
- ¾ cup 2% milk
- 2 tablespoons fresh sage, finely chopped
- 2 tablespoons fresh rosemary, finely chopped
- ½ cup white all-purpose flour
- ½ teaspoon garlic powder
- 1/8 teaspoon salt
- 2 tablespoons canola oil
- ¾ cup green onion (both white and green parts), diced
- ¾ cup roasted red bell pepper (low-sodium), diced
- 1 clove garlic, minced
- 5 cups spinach, packed
- 4 eggs
- ¼ teaspoon pepper
- ¼ teaspoon salt
- Whisk 2 eggs with milk and butter in a large mixing bowl.
- Combine herbs with flour, garlic powder and 1/8 teaspoon salt – add to egg, milk and butter mixture until well-combined.
- Cover and refrigerate batter for 20 minutes.
- Add canola oil to a large pan on medium heat – add green onion, roasted red bell pepper, garlic and spinach to pan and cook until spinach reduces.
- Crack 4 eggs into the pan with vegetables, scramble and cook through, then season mixture with pepper and ¼ teaspoon salt.
- For each crepe, spray a large, shallow, nonstick pan with cooking spray and bring to medium heat – add 1/3 cup crepe batter and swirl the batter around to evenly coat the bottom of the pan.
- Cook crepe until golden brown underneath, then flip (about 1 minute per side).
- Add vegetable/egg filling to the center of the crepe – fold crepe over the filling and roll tightly.
Nutrition Information / Amount per serving: Calories 225, Protein 8 g, Total fat 13.5 g, Total Carbohydrates 19 g, Saturated fat 3.5 g, Dietary Fiber 2.5 g, Cholesterol 108 mg, Sodium 323 mg, Sugars 4 g, Added Sugars 0 g
Cinnamon Protein Pancakes
A protein-rich pancake using whole wheat flour and dry milk powder. An easy recipe to add to your breakfast or snack routine!
Serving Size: 2 pancakes
Yield: 4 servings
- 1 cup whole wheat flour
- 3 tablespoons non-fat dry milk powder
- 2 teaspoons granulated sugar
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 whole egg
- 2 tablespoons oil
- 1 cup water
- Measure all dry ingredients (flour, milk powder, sugar, baking powder, cinnamon, salt) into a bowl and stir to combine.
- Measure all wet ingredients (egg, oil, water) into a separate bowl and stir to combine.
- Add wet mixture to dry mixture and mix until just combined.
- Lightly grease a griddle/pan and set heat to medium for about 2 minutes.
- Pour mix onto pan and cook until golden brown.
- Flip pancakes and cook until golden brown.
Nutrition Information / Amount per serving: Calories 211, Protein 8 g, Total fat 8.5 g, Total Carbohydrates 27 g, Saturated fat 1.0 g, Dietary Fiber 3.5 g, Cholesterol 46 mg, Sodium 281 mg, Sugars 2 g, Added Sugars 2 g
Hash Brown Egg Cups
These hash brown egg cups are an easy, balanced breakfast option that can be customized with different veggies.
Serving Size: 2 hash brown egg cups
Yield: 4 servings
- 1 ½ cup refrigerated shredded hash brown potatoes
- ½ cup shredded cheddar-Monterey Jack cheese
- 4 eggs
- 5 tablespoons milk
- 3 tablespoons olive oil
- ¼ cup green bell pepper, diced
- ¼ cup onion, diced
- Cooking oil spray
- Pinch of salt
- Preheat oven to 400°F
- Grease muffin tin with cooking spray. Divide shredded hash brown potatoes among 8 greased muffin cups. Press onto bottoms and up sides to form cups.
- Place in oven and bake until light golden brown, ~30 minutes.
- In a small bowl, whisk together eggs, milk, and salt.
- Heat 2 tablespoons olive oil in a skillet over medium heat. Add bell pepper and onion, and cook until soft, ~10-12 minutes.
- Pour egg mixture into skillet and cook until thickened and no egg liquid remains.
- Divide egg and vegetable mixture among hash brown cups. Top off with cheese and bake additional 3 – 5 minutes.
- Serve and enjoy!
Leftovers can be stored in the fridge for 3-4 days or freezer for 2-3 months.
Nutrition Information / Amount per serving: Calories 285, Protein 11 g, Total fat 20 g, Total Carbohydrates 15 g, Saturated fat 5.5 g, Dietary Fiber 1 g, Cholesterol 199 mg, Sodium 283 mg, Sugars 2 g, Added Sugars 0 g