Oats (dry, unfortified), cottage cheese (2% milkfat) and apple with skin (raw) in a chilled breakfast jar. Measured ingredients, two servings and visible nutrition estimates.
This overnight recipe brings oats (dry, unfortified), cottage cheese (2% milkfat) and apple with skin (raw) together as a chilled breakfast jar. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
Allow 240 minutes for chilling or resting as well as the active preparation time. The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Spinach Mushroom Breakfast Scramble · Peanut Banana Sunflower Toast.
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Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Dietary filters for one original serving: Vegetarian ingredient pattern · Pescatarian ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 40.0 g Oats (dry, unfortified)
USDA ingredient and calculator
Cereals, oats, regular and quick, not fortified, dry · FDC 173904 · Source dataset
Send this amount to the Food Calculator → - 220.0 g Cottage cheese (2% milkfat)
USDA ingredient and calculator
Cheese, cottage, lowfat, 2% milkfat · FDC 172182 · Source dataset
Send this amount to the Food Calculator → - 160.0 g Apple with skin (raw)
USDA ingredient and calculator
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) · FDC 171688 · Source dataset
Send this amount to the Food Calculator → - 16.0 g English walnuts
USDA ingredient and calculator
Nuts, walnuts, english · FDC 170187 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Milk (2%, vitamins A and D added)
USDA ingredient and calculator
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D · FDC 171267 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim apple with skin (raw) before weighing the edible amount. Remove apple or pear cores where present. Keep all weighed edible flesh in the recipe.
- Then, use dry regular or quick oats only if the package permits no-cook use. Do not replace the listed dry weight with the same weight of cooked oats; choose or recalculate a cooked-oat recipe instead.
- After that, mix milk (2%, vitamins a and d added) and cottage cheese (2% milkfat) until smooth.
- Next, stir oats (dry, unfortified) into the moist base. Stir again after ten minutes to separate any seed or oat clumps.
- Then, dice or lightly crush apple with skin (raw) and fold all of it into the base.
- After that, cover and refrigerate for at least 240 minutes. The stated total time includes this resting period.
- Next, scatter the measured english walnuts on the two portions just before serving; these are separate from any chia already stirred into the base.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 284
- Protein (g)
- 17.2
- Total carbohydrate (g)
- 33.3
- Fiber (g)
- 4.5
- Available carbohydrate (g)
- 28.8
- Total fat (g)
- 10.1
Original added-fat equivalent (÷1.5): 6.76. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
Take this portion into your plan.
Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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