Looking for Healthy Fast Food? Overnight Oats!

I often hear from clients who really want to stick with their health plan but… even though they know that they feel better in every way when they do… life is busy, and sometimes insanely so.  The purpose of this post is to give you a fast, tasty, inexpensive option for healthy food on the go.  Seriously, this is WAY faster, more health promoting and less expensive than stopping for fast food.


  • 1/2 c. rolled oats
  • 1/4 c. raisins (or chopped dates, prunes or other dried fruit)
  • 2 Tbs. chopped pumpkin seeds
  • 1 Tbs. chia seeds
  • 1/2 small apple, pear, or 1/2 c. berries (chopped)
  • Dash of cinnamon
  • Tiny pinch of Pink salt 
  • 1 Tbs. Maple syrup (to taste…could also use honey)

Add everything to a glass bowl or stainless-steel thermos. Cover in hot water. Let sit on the counter for about 10 minutes (if you want to eat now) or in the fridge overnight. Add a bit more water if it looks too dry. Enjoy!

Modifications for those with specific food sensitivities or other health challenges:

As is the case with so many of my recipes, they are more formulas (if you will) than recipes.  I’m not always good about doing exact measurements and normally cook according to taste, consistency, etc.  One good thing about this recipe is that it’s super easy to modify according to food sensitivities and health conditions (or taste or texture preferences for that matter).

In this case, if someone wanted to stay lower glycemic, they could add a bit of stevia instead of maple syrup and use chopped berries instead of apples and raisins, as well as increase the cinnamon.1  If someone is sensitive to pumpkin seeds, they could easily replace those with an equal amount of raw walnuts.  If they just don’t like the taste of cinnamon (crazy but possible), they could use a bit of vanilla (raw or extract).  If a person is dealing with constipation, chopped prunes may be better than raisins.2  There are lots of ways to modify this recipe to fit the needs for a variety of people.

The most important point, though, is that food can be fast AND healthy.  You don’t have to choose.  This “recipe” takes about 2 minutes to make, is inexpensive, filling, loaded with fiber, vitamins, minerals and is SO delicious.  

I keep a dry jar of oats, cinnamon, raisins, etc. in my travel bag and it has saved me many times when I had a flight delay.  I just add water and wait for 10 minutes or so before eating.  

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1. Hasanzade F, Toliat M, Emami SA, Emamimoghaadam Z. The effect of cinnamon on glucose of type II diabetes patients. J Tradit Complement Med. 2013. doi:10.4103/2225-4110.114900

2. Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: The effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. 2014. doi:10.1111/apt.12913

Nothing said or implied in this post is intended to treat, cure, diagnose or prevent any disease.  It does not take the place of a qualified health care practitioner and is intended for educational purposes only.

Dr. LeAnn Fritz, PhD

Dr. LeAnn is a practitioner, coach, speaker, consultant, and the founder of New Hope Health. She is also the author of The Quantum Weight Loss Blueprint, and Get Healthy Now. She is laser-focused on practical, evidence-based practices to empower her clients to get real results that last. She sets the bar when it comes to radiant health that will change every area of your life forevermore.

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