overnight oats

Overnight oats

341kcal
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Prep 5 minutes
Total 6 hours 5 minutes
Servings 1 person
Course Breakfast

Ingredients

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

Method

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

Nutrition

Calories341kcalCarbohydrates50gProtein15gFat9gSaturated Fat2gPolyunsaturated Fat0.02gMonounsaturated Fat0.2gCholesterol6mgSodium67mgPotassium227mgFiber9gSugar8gVitamin A150IUCalcium720mgIron3.4mg

Notes

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

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