Overnight Oat & Quinoa Porridge
Lower GI, higher protein porridge recipe that comes together overnight after only 5-7 minutes of prep
1 serving of overnight oat & quinoa porridge (Lower GI, higher protein porridge recipe that comes together overnight after only 5-7 minutes of prep) contains 195 Calories. The macronutrient breakdown is 68% carbs, 12% fat, and 20% protein. This is a good source of protein (17% of your Daily Value), potassium (8% of your Daily Value), and calcium (17% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 2 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Place all the ingredients in a saucepan
- Bring to boil on a medium-high heat, stirring occasionally, for 5 minutes
- Turn off heat, cover, and leave sit overnight
- In the morning all the milk and water should have been absorbed, leaving a yummy porridge. Heat and serve. Delicious with cinnamon and strawberries. Store leftovers in the fridge.
Nutrition Facts
For 1 serving of overnight oat & quinoa porridge (253g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 195 | |
| Fats | 3g | 3% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 2mg | 1% |
| Sodium | 53mg | 2% |
| Carbs | 33g | 12% |
| Net carbs | 30g | |
| Fiber | 3g | 12% |
| Sugar | 6g | |
| Protein | 10g | |
| Calcium | 166mg | 17% |
| Iron | 2mg | 21% |
| Potassium | 374mg | 8% |
| Vitamin D | 1μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 34mg | 6% |
| Copper | 0.2mg | 17% |
| Fluoride | 4μg | |
| Folate (B9) | 45μg | 11% |
| Lycopene | 0μg | |
| Magnesium | 55mg | 13% |
| Manganese | 0.4mg | 19% |
| Niacin | 0.5mg | 3% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 221mg | 32% |
| Retinol | 75μg | |
| Riboflavin (B2) | 0.3mg | 23% |
| Selenium | 6μg | 10% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 253IU | |
| Vitamin A | 75μg | 8% |
| Vitamin B12 | 1μg | 25% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 58IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 0μg | 0% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 6g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 11g | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.3g | |
| Proline | 1g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.4g | |
Similar Foods
Overnight Raspberry Vanilla Muesli Overnight, no-cook refrigerator oatmeal
