Tropical Overnight Oats

Overnight oatmeal makes your busy mornings a little less hectic. You mix the ingredients the night before, refrigerate overnight and eat the next morning. No cooking required. Adding chia seeds and Greek yogurt balances the protein, healthy fat and fiber for longer satiety and less mid-morning snacking. Plus, here’s another way to incorporate dried plums (prunes) into your diet.




Tropical Overnight Oats


  • 1 1/3 cups rolled oats (not steel cut)
  • 1 1/3 cups low fat milk
  • 6 ounce container Greek vanilla yogurt
  • 2 tablespoons ground flaxseed, hemp or chia seeds (or a mixture of all three)
  • ½ cup crushed pineapple
  • ½ cup chopped prunes
  • ¼ cup coconut
  • 1 teaspoons vanilla extract
  • ½ teaspoon cinnamon
  • Maple syrup and chopped walnuts (optional)


In a medium bowl, mix together all ingredients.  Divide into 4-5 ½ pint mason jars. Cover and refrigerate overnight or at least 8 hours. Serve as is or with a drizzle of maple syrup and chopped walnuts.

Nutrition Note: Uncooked oats are considered a prebiotic, containing resistant starch that is fermented by friendly bacteria in the small intestine. By-products of this fermentation are short chain fatty acids which are being studied for their health benefits and possible role in reducing colon cancer risk.



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