Tips & Recipes
Team recipe: Cyclist’s overnight oatmeal
The complete, low-fat make-ahead breakfast
Soaked overnight in yogurt and milk, a jar of rolled oats transforms into a creamy, nutty complete breakfast. Our version of overnight oats is geared toward athletes which means we’ve included more protein than most traditional oatmeal recipes, and pulled back slightly on the amount of fat.
From a training perspective, these high-fiber overnight oats are a good choice if you’ve got time to let your breakfast digest (two to four hours is ideal) before you go out for a ride or start your training session.
The basic recipe takes just ten minutes to prepare and is designed to be made ahead of time and eaten throughout the week. When it comes to breakfast time, we typically eat these overnight oats cold, but if you’re in the mood for a hot breakfast you can heat them up before serving. Five minutes over medium heat in a small saucepan, stirring occasionally, will do the trick. Cold or hot, just before eating, you can top your oats with dried fruits, nuts or fresh berries. Or enjoy the simplicity of these oats as they are, straight from the jar.
Double the recipe on Sunday night and you’ll have enough pre-made breakfast in the fridge to get you through to Friday. To store our overnight oats we typically use 16oz canning jars, but you can get creative; we simply recommend a glass container of some kind with an airtight lid.
Notes: This is a gluten free recipe as long as you make sure your oats specify “gluten free.” Additionally, if you decide to use a thicker greek-style yogurt you’ll need to increase the milk by about ¼-½ cup to achieve the same consistency.
1¼ cup plain nonfat yogurt (or non-dairy substitute)
1½ cup nonfat milk (or non-dairy substitute)
2 tablespoon maple syrup
1½ cups old-fashioned rolled oats
½ tsp fine salt
1 tablespoon ground flax seeds
⅓ cup raisins or other dried fruit
½ teaspoon cinnamon
1 tablespoon chia seeds
Mixed fresh fruit and nuts to serve
Combine yogurt, milk, maple syrup, oats, salt, flax seeds, dried fruit and optional cinnamon in a medium bowl. Mix well and divide between two or three glass containers (depending on how much breakfast your body needs) with lids. Close lids tightly and refrigerate for at least six hours, or up to five days.
At breakfast time, open a jar, stir well and add any additional milk to taste. Top with optional seeds, fruit and nuts and enjoy.