Overnight Oatmeal

overnight oatmeal in bowl

Serves: 1

Fruits and Vegetables: ¾ cup per serving


½ cup dry rolled oats

1 cup water

½ cup banana, sliced

½ cup apple, chopped (with skin on)

½ teaspoon cinnamon


  1. Wash and prepare fresh fruit.
  2. Combine all ingredients in a microwave-safe bowl, mix and cover.
  3. Let bowl sit in the refrigerator overnight.
  4. In the morning, cook in microwave on high for 1 minute. Or, oatmeal can be eaten cold.


  • Serve with a little milk and a drizzle of maple syrup.
  • Use milk, soy milk or almond milk instead of water.
  • Try different fruits such as peaches, berries, or pineapple.

Nutrition Facts 

Serving size: 1 bowl (about 2 cups); Calories: 250; Carbohydrates: 54 g; Fiber: 8 g; Fat: 3.5 g; Saturated fat: 0.5; Sodium: 10 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources