overnight oats

Overnight oats

Prep Time 5 minutes
Total Time 6 hours 5 minutes
Course Breakfast
Servings 1 person


  • ¼ cup rolled oats
  • 2 tsp Chia seeds
  • ¼ cup Reduced-fat milk
  • 50 g reduced-fat plain yoghurt


  • Add all the ingredients to a sealable jar/container
  • Close lid and shake for 10 seconds to combine
  • Pop in the fridge
  • Leave in the fridge for at least 6 hours before eating to allow the oats to soften.


Add some flavour with one of the following options.

These can be added before storing in the fridge:
  • 4 -5 slices of banana  and cinnamon
  • 3-4 chopped prunes and 1 tbsp walnuts
  • ¼ cup stewed apple or 1 small grated apple with a dash of vanilla essence and 2 tsp slivered almonds
  • 2-3 fresh strawberries with 1 tsp linseeds or toasted sunflower seeds
  • Fresh blueberries with 2 tsp almond/peanut butter and 1 tbsp psyllium husks
  • 1 small diced pear or ¼ cup other fresh fruit or apple puree


Calories: 341kcalCarbohydrates: 50gProtein: 15gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.2gCholesterol: 6mgSodium: 67mgPotassium: 227mgFiber: 9gSugar: 8gVitamin A: 150IUCalcium: 720mgIron: 3.4mg
Tried this recipe?Let us know how it was!