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Robert R. Cawley, D.O.

Dover, NH 03802

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Weight Management: Our Bariatric Dietitian's Overnight Oats Recipe

Emily Thompson, RD, Bariatric Dietitian, Wentworth-Douglass Hospital Center for Weight Management and Bariatric Surgery:

“If you are looking for a way to simplify your morning routine, look no further than overnight oats! You’ll also save money and calories by skipping the drive-thru breakfast! Overnight oats 'cook' by soaking in liquid and can be prepared the night before or even a few days in advance. Choosing a liquid like low fat milk or yogurt will ensure you start your day with some protein. Oats are a good source of fiber, specifically soluble fiber, which can help lower cholesterol. A healthy breakfast, like overnight oats, that includes fiber and protein will keep you satisfied throughout the morning. Plus, there are endless ways to add flavor to your oats to avoid boredom.”

Serves 1


• 1 jar with a lid

• 1/2 cup rolled or old fashioned oats (not instant)

• 1/2 cup to 1 cup liquid of choice: water, milk of choice, yogurt, kefir, etc.

(use less liquid for a thicker consistency)



Cherry Chocolate: add 1/2 tsp almond extract, 1 Tbsp baking cocoa powder, 1/2 cup frozen cherries

Tropical: add 1 tsp chia seeds, 1 Tbsp shredded unsweetened coconut, 1/2 cup sliced pineapple

Pumpkin Pie: add 1/4 cup canned pumpkin puree, 1 tsp vanilla extract, 1 tsp pumpkin pie spice

Apple Pie: add 1/2 cup diced apples, 1 tsp apple pie spice, 1/2 scoop vanilla protein powder


1. Combine all desired ingredients into a jar, place lid on jar, shake to mix, and place in refrigerator overnight.

2. In the morning, shake or stir to combine and either eat as is (cold), or heat in microwave to desired temperature.

Understanding the building blocks of good nutrition is an important part of our bariatric surgery program. Our bariatric dietician works closely with all patients to help guide their transformation.

Learn more about bariatric surgery at Wentworth-Douglass Hospital. Call our toll free number 833-WD-NEW-ME (833-936-3963) or visit