Updated: Jun 8
A simple, easy-to-grab breakfast that can be prepped the night before. However, despite how easy these are, I am frequently asked how to make them.
Confusion arises because they can be made in many different ways. The key is to find what works for you and what you like best.
So to start... let's get the basics right.
For a satisfying breakfast that will keep us full until lunch, we need a few key components:
A starchy carbohydrate = is the oats
A Protein source = This can be greek yoghurt, milk, soya milk etc.
A portion of Fruit +/or Veg = A handful of berries, banana etc. Some people also enjoy grated carrots for a carrot cake-style breakfast.
Optional Healthy fats =, e.g. A sprinkle of nuts and seeds or nut butter
Optional - If you feel it needs some extra sweetness, try a drizzle of honey, a tsp of vanilla extract
Once we have the critical components above, we can combine them however we want - so choose what suits you best.
Below is my basic overnight oats recipe - but as always, customize it as needed.
Download the recipe as a pdf below for easy saving and printing
If your goal is weight loss, try choosing skimmed milk and 0% fat greek yoghurt. If you want to gain weight, choose full-fat versions and be generous with nut butter, toppings, etc.
If you are plant-based/vegan, I recommend choosing soya milk/yoghurt as the protein content of many other plant-based milks (e.g. oat milk, almond milk, etc.) is relatively low. A high-protein breakfast is essential to keep us full until our next meal.
SERVES: 1 PREP TIME: 2-3 MIN COOK TIME: 4HRS OR OVERNIGHT
Basic Overnight Oats Recipe: (serves 1)
1/2 cup (40g) oats
2-3 tbsp of greek yogurt
1/2 cup (125ml) milk of choice
1 tbsp linseeds/chia seeds
tsp of cinnamon
Optional sweetener, e.g. 1 tbsp maple syrup or honey, tsp of cinnamon, a sachet of stevia
Mix all the ingredients and transfer them to an airtight container or jar. Leave in the fridge overnight.
Depending on how you like the consistency, add more milk the following day if desired.
Add any more toppings of choice (try to change this up regularly to get more variety in your diet).
Inspiration for Additions/Toppings:
Try some desiccated coconut
Frozen fruit is just as nutritious as fresh
Grated or stewed apple and cinnamon
Raisins and dried cranberries make a great addition
Peanut butter and banana
Experiment with different nut butter, e.g. peanut butter, almond butter, cashew butter etc.
Add other nuts and seeds to boost the fibre
tsp of cocoa powder or add some chocolate chips
Maria is a registered dietitian in Ireland and Bermuda. She is passionate about making diet and nutrition education accessible to all. We hope you enjoy these recipes, and please reach out and let us know if you make them.