BreakfastVegetarian€

Overnight Oats with Lactose-Free Yogurt and Fruit

Oats with yogurt and fruit, enriched with chia seeds for a creamy texture and long-lasting energy, make the perfect meal that you can prepare for the next day or even several days in advance.

Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
1

Recipe

Oats, whole grain, rolled, old fashioned
50 g
PLAIN LACTOSE FREE YOGURT, PLAIN
150 g
LACTOSE FREE MILK
100 ml
Seeds, chia seeds, dried
1 tbsp
Honey
1 tsp
Vanilla extract
0.5 tsp
BERRY MEDLEY, BERRY
100 g
Salt, table, iodized
1 pinch

Calories:496.8 kcal
Protein:22 g
Carbohydrates:72.3 g
Fiber:14.8 g
Water:7.2 ml
Fat:13.8 g
Micronutrients
Sugar:25.1 g
Saturated fat:4.7 g
Cholesterol:22.5 mg
Sodium:296.9 mg
Potassium:556.9 mg
Calcium:410.3 mg
Iron:575 mg
Magnesium:139.2 mg
Zinc:2.7 mg
Phosphorus:390.8 mg
Vitamin C:0.3 mg
Vitamin A:0 µg
Vitamin D:41.5 µg
Vitamin B12:0 µg

Instructions

1
Prepare the dry base. In a glass jar or container, mix the oats, chia seeds, and a pinch of salt. Chia seeds are key, as they will absorb liquid and create a pudding-like texture that isn't watery.
2
Add Greek yogurt, milk, honey, and vanilla flavoring to the dry ingredients. Mix well so that all the oats are moistened and there are no dry pockets at the bottom of the jar.
3
Mix in or layer the fruit. You can mix half of the berries directly into the mixture and save the other half for topping. If you want a "parfait" look, alternate layers of the oat mixture and fruit in the jar.
4
Refrigerate overnight. Seal the jar tightly and place it in the refrigerator for at least 4 hours, preferably overnight (8 hours). During this time, the oats will soften and the flavors will infuse.
5
In the morning, add a little more milk if the mixture is too thick, and top with fresh fruit or nuts as desired.

Nutritional benefits

Oats contain beta-glucans, which have been proven to help maintain normal blood cholesterol levels.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.