Description

Start your day with these vibrant, chilled oat jars. A luscious blend of ruby strawberries and creamy, protein-rich oats makes for a refreshing, grab-and-go breakfast that’s as nourishing as it is beautiful. This recipe is specifically designed to be DASH-friendly and align with balanced diet principles.

Ingredients

Scale

2 cups 160 g Old-fashioned rolled oats
3 tbsp 36 g Chia seeds
¼ tsp 0.5 g Ground cardamom
⅛ tsp 0.75 g Salt
2 cups 300 g Fresh strawberries, hulled and chopped
2 ¼ cups 540 mL Unsweetened almond milk
1 ⅓ cups 320 g Fat-free plain Greek yogurt
1 tbsp 20 g Maple syrup
2 tsp 10 mL Pure vanilla extract
Optional Garnish
Fresh strawberry slices
A dollop of fat-free plain Greek yogurt
1 tbsp toasted slivered almonds (per jar)

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Instructions

Combine Dry Ingredients: In a large mixing bowl, add the rolled oats, chia seeds, ground cardamom, and salt. Whisk briefly to distribute everything evenly.
Whisk Wet Ingredients: In a separate medium bowl, combine the unsweetened almond milk, fat-free plain Greek yogurt, maple syrup, and vanilla extract. Whisk vigorously until the mixture is completely smooth.
Combine & Fold: Pour the wet mixture over the dry ingredients. Add the chopped fresh strawberries and gently fold with a silicone spatula until no dry pockets of oats remain.
Portion and Chill: Evenly divide the oat mixture among the four jars. Secure the lids and refrigerate for a minimum of 4 hours, or overnight. This allows the oats and chia seeds to soften and absorb the liquid.
Serve: Once chilled, the mixture will be thick and creamy. Stir gently before serving. Garnish with fresh strawberry slices, an extra dollop of yogurt, and toasted almonds, if desired.

Notes

Yogurt Choice: Using fat-free plain Greek yogurt is key to the recipe’s texture and nutrition. It provides creaminess and a protein boost without the high saturated fat of other options.
Milk Selection: Always use an “unsweetened” variety of almond milk to avoid hidden added sugars.
Garnish Portions: While nuts are a healthy addition, they are calorie-dense. If adding almonds, limit the portion to one tablespoon per jar to maintain the recipe’s nutritional balance.
Storage: Jars can be stored, sealed, in the refrigerator for up to 4 days. The texture will become even softer and creamier over time.

These values are approximate and may vary based on ingredients and preparation.

Nutrition

Calories: 321