Lactose-Free Overnight Oats with Strawberries
- Serves
- Total time
- 5 min
- Heat
- No cook
- Per serving
- 270 cal
Diabetes-friendly Gluten-free Heart-healthy Liver-friendly Low-FODMAP Low-sodium and DASH Vegetarian
Contains: Milk
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 cup | certified gluten-free rolled oats | 80 g |
| 1 tbsp | chia seeds | 12 g |
| 1/2 tsp | ground cinnamon | 1 g |
| 1 cup | lactose-free milk | 244 g |
| 1 cup | strawberries, sliced | 166 g |
Steps
- Mix. Stir the oats, chia, cinnamon and lactose-free milk in a jar.
- Rest. Cover and chill at least 6 hours or overnight.
- Top. Top with the strawberries in the morning.
Chia and oats soak up the liquid overnight for a creamy texture with no cooking.
Use certified gluten-free oats if you avoid gluten.
Done when: Ready when the oats are soft.
Fixes
- Too thick?
- Stir in a splash more liquid.
- Too thin?
- Add a teaspoon more chia and wait 10 minutes.
Variations: Add vanilla or cocoa.
Keeps: 3 days in the fridge.
Estimated nutrition per serving
| Calories | 270 |
|---|---|
| Protein | 11 g |
| Carbohydrates | 42 g |
| Fiber | 8 g |
| Net carbs | 34 g |
| Added sugar | 0 g |
| Fat | 7 g |
| Saturated fat | 2.2 g |
| Sodium | 62 mg |
| Potassium | 470 mg |
| Phosphorus | 348 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.
Diego M.