Overnight oats have got to be one of the easiest breakfasts to make. Preparation is a cinch, all you need to to do is mix everything together put it in a bowl or jar, cover and refrigerate. They’ll last up to three days in the fridge so make a batch and you’ve got a few days covered. They travel well (in a sealed container) for breakfast on the go and all you need is a spoon!
Oats are a great source of fibre and slow release energy. They’ll keep you full for longer than a processed breakfast cereal and have the added benefit of resistant starch which is good news for your gut health too.
If you love porridge in winter but need a cool change for summer, give overnight oats a go! My version contains dairy but I have included some notes at the bottom to make it dairy free if you need to.
The below recipe is my base which I modify depending on what flavour I fancy or what fruit I have to use. My top three variations are Tropical, Raspberry and almond and blueberry and walnut. Follow the recipe (below) and use the suggested fruit and flavourings from this list.
Tropical Overnight Oats:
½ tbspn coconut flakes
1/2 cup chopped mango or pineapple
Raspberry & Almond Overnight Oats:
1/2 cup frozen raspberries
1/2 tspn ground cinnamon
1 tbspn flaked almonds (skin on), sprinkled just before serving
Blueberry & Walnut Overnight Oats
1/2 cup blueberries
1 tbspn walnuts, roughly chopped, sprinkled just before serving
½ cup plain natural yoghurt
½ cup milk (I use skim)*
½ cup rolled oats
2 tspn chia seeds
½ cup chopped fruit (fresh or frozen)
1. Mix all ingredients a bowl, cover and refrigerate overnight and up to three days. If you prefer a runnier mix, add a splash of milk and stir well before serving.
*If you’re dairy free, replace the yoghurt and milk with 1 cup of a plant milk with added protein and calcium. Read this article to find the best dairy free milk for you.
And that’s it! It couldn’t be easier. Enjoy!
Sarah Moore is a mum, and university qualified Registered Nutritionist with a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and offer private consultations and group information sessions in Perth, Western Australia. You can find her on Facebook and Instagram for more healthy tips and tricks.