Overnight Oats

overnight oats

Preparing breakfast ahead of time, such as with these overnight oats, allow you to make a healthy and easy breakfast choice everytime!

Often the vital role of breakfast can be undermined but we must not forget its importance in setting us up for a healthy and energised day. Breakfast serves as the metabolic kickstarter our bodies need after a night of rest, providing essential energy to fuel the day ahead. Beyond its immediate impact, a balanced breakfast has been associated with heightened cognitive function and improved concentration. By stabilising blood sugar levels, breakfast prevents mid-morning energy slumps and contributes to sustained vitality.

Contrary to the belief that skipping breakfast aids weight loss, evidence suggests that regular breakfast consumption aligns with healthier food choices and effective weight management. Additionally, breakfast presents an opportunity to intake a diverse range of essential nutrients from various food groups, contributing to overall well-being. The positive influence of breakfast extends beyond the physical realm, affecting mood through neurotransmitter regulation. Establishing a routine of morning nourishment sets the stage for mindful eating habits throughout the day, promoting a healthier lifestyle. Moreover, the social and familial aspects of breakfast provide opportunities for meaningful connections and shared moments.

In essence, breakfast is not just a meal; it’s an investment in a day filled with vitality, focus, and holistic health. So, the next time you consider skipping breakfast, remember the multifaceted benefits it brings to your well-being and start your day on a positive note.

In this recipe, rolled oats are the main hero, Rolled oats are also known as old-fashioned oats and they are whole oat groats that have been steamed and then flattened with large rollers to create flat, oval-shaped flakes. They are a popular and nutritious food choice with several health benefits.

Rich in Nutrients: Rolled oats are a good source of essential nutrients such as fibre, protein, vitamins (especially B vitamins), and minerals (including manganese, phosphorus, and magnesium).

High in Soluble Fibre: Oats contain a type of soluble fibre called beta-glucans, which has been shown to have various health benefits. Soluble fibre can help lower cholesterol levels, regulate blood sugar levels, and promote a feeling of fullness.

Heart Health: The beta-glucans in oats have been linked to heart health. Regular consumption may help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

Blood Sugar Regulation: Due to their high fibre content, rolled oats can help stabilise blood sugar levels by slowing down the digestion and absorption of carbohydrates. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar.

Weight Management: The combination of fibre and protein in rolled oats can help you feel fuller for longer, potentially reducing overall calorie intake and supporting weight management efforts.

Digestive Health: The fibre in rolled oats supports a healthy digestive system by promoting regular bowel movements and preventing constipation.

Antioxidant Properties: Oats contain antioxidants, such as avenanthramides, which may have anti-inflammatory and anti-itching properties. These antioxidants contribute to the overall health benefits of oats.

Versatility: Rolled oats are versatile and can be used in various recipes, including oatmeal, granola, smoothies, and baked goods. They can be a nutritious addition to a wide range of meals.

Convenience and Quick Cooking: Rolled oats are convenient and quick to cook, making them a time-efficient and easy-to-prepare breakfast or snack option.

When incorporating rolled oats into your diet, it’s important to choose whole, unprocessed varieties and be mindful of added sugars in flavoured oatmeal products. Additionally, individual responses to oats can vary, so it’s advisable to consult with a healthcare professional if you have specific dietary concerns or conditions.

How to make overnight oats.


  • 2 cups of rolled oats
  • 2 cups of light/skim milk
  • 1 cup of low-fat high protein greek yoghurt (no added sugar)
  • 2 tbsp chia seeds
  • 2 cups of fresh/frozen berries
  • 4 x containers/jars


  1. Place 1/2 cup of rolled oats, 1/2 cup of milk, 1/4 cup yoghurt, 0.5 tbsp chia seeds into each container/jar and stir well.
  2. Add 1/2 cup berries on top of each container/jar and leave in the fridge overnight.
  3. Enjoy the next morning for breakfast!

Prep time: 10 minutes

Serves 4

Calories per serve: 360

Protein per serve: 20g

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