Breakfast

Berry overnight oats

Rolled oats soaked in milk and yogurt with chia, layered with blueberries and raspberries.

5 min Serves 2 Estimated 5-min prep · no cooking

No cooking requiredOvernight oats & puddingsquick breakfastno-cook breakfastcold breakfastgrab-and-go breakfastUnder 15 minLower sodiumVegetarianHigh fiber

Full recipe: 1 complete breakfast
Serving size: 1 jar
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 jar

Calories	350
Total fat	7 g
Saturated fat	1 gKeep low
Sodium	85 mgLow
Total carbohydrate	55 g
Fiber	12 gHigh
Total sugars	13 g
Added sugars	Not available
Protein	18 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Outside selected limits

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
13 g total sugar exceeds strict total-sugar filter (10 g)
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

No cooking, heating or toasting needed — just assemble.
Keep refrigerated (40°F / 4°C or below) until ready to eat. For transport, use an insulated lunch bag with at least two cold sources. Don't leave it out more than 2 hours (1 hour above 90°F / 32°C).

Storage & Meal Prep Tips

Applies to: Refrigerated assembled dish, after mixing. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After mixing: refrigerate and enjoy within 2–3 days.

Freezer: Does not freeze well. Yogurt and soaked oats separate and turn watery when frozen — a texture limit, not a safety one.

To reheat or serve: Enjoy cold, straight from the refrigerator.

Meal prep tip: Make up to 2–3 jars at once for grab-and-go breakfasts.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Brown rice cake wedges

Crunchy side

Cherry tomato & basil salad

Vegetable side

Low-fat cottage cheese cup

Cheese side