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Overnight Oats

Overnight Oats

Jill Harris, LPN, CHC Avatar

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Jill Harris, LPN, CHC

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Start your day with some fiber and calcium! Overnights oats can be made in a matter of minutes the night or day before and is a great grab-and-go breakfast. One of the many reasons I like it is you can tailor it to your taste. I love this one for fall and throughout the holiday season!

This quick and easy recipe is not only low in oxalate but a nice calcium source as well. The fiber in it will keep you full for hours and the taste will make you happy. You can use any non-dairy milk or yogurt you like for this recipe. This takes me five minutes in the evening to make and I have it with my coffee in the morning. Easy peasy!

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Pumpkin Spice Overnight Oats

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4 from 2 reviews

Ingredients

Scale
  • 2 tablespoons of canned pumpkin puree
  • 1 tablespoon of cool whip
  • 1/3 cup oat bran cereal
  • 1/8 teaspoon of pumpkin spice
  • 1/4 cup plain nonfat yogurt
  • 1/3 cup nonfat milk
  • 1/2 cup blueberries

Instructions

  1. Put all the ingredients in a jar, mix together, and place in the refrigerator for at least two hours or overnight.
  2. In the morning you can add a dollop of whipped cream if you like and some toasted pecans or unsalted sunflower seeds for a nice crunch. The oxalate will be low if you watch your portion on the pecans.

Notes

Oxalate: 5mg    Total Sugar: 20g    Calcium: 344mg    Added Sugar: 0g

Nutrition

  • Serving Size: 1
  • Calories: 181
  • Sodium: 148mg
  • Fat: 2g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 34g
  • Fiber: 4g
  • Protein: 35g
  • Cholesterol: 5mg

Nutritional Data Disclaimer

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Patricia Nelson Avatar
    Patricia Nelson

    Looks good minus cool whip, I’m not so sure cool whip has healthy ingredients. Maybe coconut cream Without added ingredients or real cream would be a better food choice. Or none at all.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Patty,
      You can use whatever topping you like or not at all. My motto is portion not perfection, so patients can use small amounts of foods, or in this case a topping, that may bring them joy. If it leads to long term compliance in healthier eating for them then a tiny bit of topping could be easily enjoyed. But of course, one doesn’t have to use it. I am happy you commented on this bc I knew people would wonder why I suggested it. Thanks for letting me explain myself.
      Best, Jill

      Reply
  2. Marci Avatar
    Marci

    Hi Jill!

    Could this be made with regular rolled oats? Sounds delicious!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Marci,
      Absolutely. The original recipe was for rolled oats. I changed it to get more fiber. Your kitchen, your rules!
      Thanks for writing-
      j

      Reply
  3. D Avatar
    D

    Hi Jill,
    I have a question. Id like to try this recipe with oatmeal, but I’m hoping you could provide some insight. On the oxalate food list it lists “oatmeal cereal” – is that the same as old fashion rolled oats?
    Thanks for these recipes!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi D,
      One can only assume yes. I eat this and my patients who lower their oxalate still eat it. It is low.
      j

      Reply
  4. C Avatar
    C

    Hi Jill,

    What is the oxalate content of cooked oat bran compared to cooked oatmeal?

    -C

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi C,
      Not sure. Oat are considered on the lower side. I do not bother patients with cooking the oxalate out of foods. Seems not so precise and really not worth the extra worry patients face with the whole oxalate issue. This has not deserved them in any way as what I teach is more about eating a variety of foods, in normal portions and getting daily calcium. The other aspects of the kidney stone diet are just as important which you can read about here:https://kidneystonediet.com/what-is-the-kidney-stone-diet/
      j

      Reply
  5. Luminea Avatar
    Luminea

    I’m not a morning person, so a breakfast that I can prepare the night before is a wonderful form of self care! 😆 I use rolled oats in my version, and in the morning I have a tasty, creamy breakfast already waiting for me! The pumpkin puree and pumpkin spice give it such a nice flavour! Thanks so much, Jill! ♡

    Reply
  6. Sidney Fisher Avatar
    Sidney Fisher

    The recipe doesn’t say how much oatmeal to use, or what kind.

    Reply
  7. Donna Rush Avatar
    Donna Rush

    I am unsure if the nonfat milk refers to liquid milk or nonfat dry milk. Sorry to be dense. Thank you!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Donna,
      Non fat milk is just regular milk that has been filtered to lower the fat content.
      jill

      Reply

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