The Morning Rush + A Make-Ahead Breakfast Recipe

The Morning Rush to Work

photo used under a creative commons license


“In my experience, clients that are in treatment for eating disorders such as bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.”

Many of my patients experience a lot of stress first thing in the morning. Getting ready for work or school, making breakfast, getting kids ready to go to daycare, facing rush hour traffic can all inflict stress on even the most healthy individual. In order to ease the stress of my patients, I have discovered a breakfast recipe for Overnight Oats that is nutritious, delicious and convenient.

Overnight Oats provide a delicious blast of protein in the morning. You can make a few days worth in advance, put them in individual serving size containers, and grab it as you head out the door in the morning. I have created a few variations on this recipe that you can rotate between, just to switch things up a bit. This is definitely not your granny’s hot bowl of oatmeal! No cooking involved on this one, it’s eaten chilled.

This recipe contains two types of protein; casein (from the cottage cheese) and whey (from greek yogurt). Whey protein is a naturally complete protein; it contains all essential amino acids. It is easy to digest, our bodies absorb it quickly. Our bodies absorb casein protein more slowly, so the amino acids in the protein are released into the bloodstream at a more steady pace.

Photo courtesy of

Overnight Oats

1 cup organic old-fashioned oats (not instant oats, minute oats, or flavored oatmeal)

2 cups grassfed cottage cheese (my favorite is Kalona Supernatural)

12 oz plain grassfed greek yogurt

2 tbsp Coconut Crystals (more if you like it sweeter)

cinnamon (to taste, I like lots)

Combine everything in a medium sized bowl and mix away! Store in the fridge overnight, and you will wake up to a delish breakfast.

Makes 4 servings

Approximately (depending on which brands of ingredients used) – 235 cal, 6 g fat, 24 g protein, 20 g carbs


-add 4 tablespoons of coconut flour and organic dark chocolate chips or organic raisins for Overnight Oats that taste like cookie dough

-top with cashew nut butter, raw honey or coconut nectar

-put a layer of frozen fruit in the bottom of each portion, or a layer of nuts on top (walnuts are best because they have such a high orac -oxidative radical absorption capacity- value)

Let’s Connect!

Take my new Eating Disorder survey!


Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2012, Dr J Renae Norton.’

2 thoughts on “The Morning Rush + A Make-Ahead Breakfast Recipe

  1. Dr. J Renae Norton Post author

    Good Evening! I haven’t tried it with steel cut oats, so I’m not sure. I have read that steel cut oats can be used, but need to sit longer in the fridge (24 hours instead of overnight).
    If you try it, let me know if it works!

Comments are closed.