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BreakfastMid-day mealVegetarianBalancedMediterraneanDairyGrains & porridges€

'Overnight' Oats

A one-of-a-kind recipe for a tasty and nutritious breakfast that you can prepare in advance. Oats with chia seeds and Greek yogurt, with their creamy texture, keep you full for a long time.

Prep time5 min
Cook time0 min
Total time5 min
Servings1

Recipe

Base

Toppings (optional)

Calories:521.3 kcal
Protein:23.4 g
Carbohydrates:62.9 g
Fiber:11.6 g
Water:170.8 ml
Fat:20.5 g
Micronutrients
Sugar:18.5 g
Saturated fat:6 g
Cholesterol:21.1 mg
Sodium:234.8 mg
Potassium:602.1 mg
Calcium:324.5 mg
Iron:318.3 mg
Magnesium:143.5 mg
Zinc:3.4 mg
Phosphorus:543.1 mg
Vitamin C:0.2 mg
Vitamin A:56.6 µg
Vitamin D:1.6 µg
Vitamin B12:1.1 µg

Instructions

  1. 1Mix the dry ingredients. Into a glass jar or bowl, first pour the oats, chia seeds and a pinch of salt. This prevents the chia seeds from clumping.
  2. 2Add the Greek yogurt, milk, vanilla and sweetener (honey or maple syrup).
  3. 3Mix thoroughly. Stir the contents well with a spoon so there are no dry pockets at the bottom of the jar. Make sure all the oats are soaked in the liquid.
  4. 4Close the jar and place it in the fridge for at least 4 hours, ideally overnight (8 hours). During this time the oats will soften and the chia seeds will turn the liquid into a pudding.
  5. 5In the morning, stir. If the mixture is too thick, add a spoonful of milk. Top with fresh fruit or nuts for crunch and enjoy.

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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.