⏱ 375 min totalOvernight Buckwheat and Steel Cut Oats Breakfast
Per 1 serving · 205 g · 12 ingredients
of a 2,000 cal day
- Protein5.1g11% of calories
- Carbs32g67% of calories
- Fat4.7g22% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Overnight Buckwheat and Steel Cut Oats Breakfast (205 g) has 177 calories, with 5.1 g of protein, 32 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (67% of calories). It is high in riboflavin (b2) (24% DV), copper (32% DV) and manganese (48% DV).
High in
20%+ of the daily value
- Riboflavin (B2)24%
- Copper32%
- Manganese48%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E13%
- Niacin12%
- Iron13%
- Magnesium18%
- Phosphorus18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
⅛ cup Buckwheat
⅛ cup Rolled oats
⅛ tsp Vanilla extract
⁵⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp, ground Cardamom- 🥄⅛ dash Salt
¹⁄₁₆ cup Blueberries
⅛ medium Banana
¹⁄₁₆ cup, whole Almonds
½ tbsp Maple syrup
⅛ cup Almond milk
Directions
- 1
In dutch oven or large pot, bring water, raw buckwheat groats, steel cut oats, vanilla, and spices to a boil; cover, reduce heat to low and simmer for 5 minutes.
- 2
Remove from heat, give a good stir, add more water as needed, replace lid and let sit overnight, or you can carefully fill your mason jars (or other containers), cover and let sit overnight.
- 3
Porridge will be fine on the counter, but if you wish you can place it in the refrigerator and it will still be fine.
- 4
The next day fill your jars with a mix of toppings and a splash of almond milk for grab & go time or simply top each jar when ready to eat. Enjoy!
- 5
Photo and recipe by: http://www.simple-veganista.com
Vitamins & minerals
Amounts for 1 serving (205 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 13 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 6% |
| Iron | 1 mg | 13% |
| Potassium | 249 mg | 5% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 125 mg | 18% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 48% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 1 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 177 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Overnight Buckwheat and Steel Cut Oats Breakfast?
One serving of Overnight Buckwheat and Steel Cut Oats Breakfast (1 serving) has 177 calories, which works out to 86 calories per 100 g. That is about 8.8% of a 2,000-calorie day.
Is Overnight Buckwheat and Steel Cut Oats Breakfast high in protein?
Not especially. It has 5.1 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Overnight Buckwheat and Steel Cut Oats Breakfast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Overnight Buckwheat and Steel Cut Oats Breakfast?
33 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Overnight Buckwheat and Steel Cut Oats Breakfast?
8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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