Oats My Gosh!

Oatmeal is a whole grain hero and you should be eating it everyday! Whole grains, like oats, contain fiber and prebiotics – which may help support a healthy digestive system. Oats can help manage appetite by providing satiety, think about it… if you’re feeling satisfied you’re likely to eat less which is a win-win for your waistline!

So which oatmeal to choose? Most oatmeal varieties start out from the same oat; the differences boil down to their texture and cooking time:

  • 1 Minute: Instant, cut finer to cook faster
  • 2 Minutes: Quick, cooks in about 2 minutes on the stove top or microwave
  • 5 Minutes: Old Fashioned, 100% Natural rolled oats
  • 20 Minutes: Steel Cut, Cut not rolled for a full and hearty texture and rich, nutty taste.

Protein Power Tip:

Make it with Milk! Prepare your oats according to package directions, instead of water use low-fat milk for a total of 13 grams of protein!


Source: Quaker Oats Center of Excellence

Overnight Oatmeal

Active Prep: 5 minutes

Refrigerate overnight:

  • ¼ cup uncooked old fashioned rolled oats
  • ½ cup fat free milk
  • ¼ cup low-fat yogurt
  • 1 tsp honey or other sweetener
  • ¼ cup applesauce or chopped dried apples
  • 1 Tbsp Raisins
  • Cinnamon


  1. In an 8-ounce jar with a lid, combine all of your ingredients. Put a lid on the jar and shake until well combined. Refrigerate overnight or up to 3 days. Enjoy! Now take an extra rubber band, secure your napkin ad spoon, toss it in a plastic bag or lunch box and you’re off!

It’s that easy! This breakfast provides Protein, fiber, calcium, potassium, vitamin D.