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Overnight Oats: It’s All About What You Do With Them!

Overnight oats 1

Don’t you love when the title tells the story!? Overnight oats is nothing less that oats soaked overnight! The first time I heard about it was back in 2014, on a trip to the Hunter Valley just outside Sydney, Australia. Trying to reduce his sugar, gluten and dairy intake, Daen’s dad
was having greens and fresh eggs coming from the healthiest (backyard) chooks I’ve ever met. All that topped off with homemade overnights oats.

The most common way of preparing your oats is to have the same quantity of oats and milk and/or yoghurt. We tend to use coconut milk rather than anything else but your options are open. It is another example of tailoring something to your taste according to what you like or what you use for your lifestyle or dietary needs. Almond milk, oat milk or organic yoghurt, it’s entirely up to you!

And yes, before you ask, there is nothing else for you to do! no cooking, unless you feel like a healthy porridge, and it’s super cheap, too!

We really upped our oats intake when doing Veganuary and eating plant based only, earlier this year. This breakfast has become one of my regular options now, especially when I have early starts at work. It’s a great way to move away from your sugary cereals and it suits me perfectly as there is no gluten or dairy due to my intolerances.

Daen’s nutritional tips:

  • A 50g serving will give you just over 5g of protein and 4g of fibre. Depending on the milk/yoghurt you choose, the protein can be upped by 3-5g more.
  • Add a tablespoon of chia seeds to boost the protein (3g), omega-3 (3g) and fibre (5.5g) value.

Below is the easiest way to make your overnight oats and some great healthy topping ideas for you.

Overnight Oats

  • Servings: 1
  • Difficulty: easy as
  • Print

A quick and healthy alternative to your morning porridge.

What you'll need:

  • 1/2 cup oats (small or chunky).
  • 1/2 cup of milk and/or yoghurt.
  • A tablespoon of chia seeds.
  • Protein powder (quantity depends on what you use).

What to do:

  • In the evening after dinner or before going to bed, place the oats in a bowl or glass.
  • Add chia seeds and protein powder.
  • Mix it all together until the oats are moist and pop it in the fridge.
  • Next morning it’s ready. Add a splash of milk to moisten and you’re good to go!


This is the time to make it yours and go wild! Organic seasonal or frozen fruits, switch out your milk/yoghurt for some kefir if you’re feeling adventurous and add more chia seeds, nuts and anything you like. These toppings are a great way to up your protein and fibre intake first thing in the morning.


Tip1: Make sure that the oats are completely soaked in the liquid.

Tip2: Keep this for later on and have it as a healthy snack mid morning or in the afternoon!


*Oats are naturally gluten free, however, may be contaminated from neighbouring fields or processing facilities. If you’re coeliac or are avoiding gluten, be sure to buy oats labelled “Gluten Free”. 

As always, we love to hear what you think. Please leave a comment, ideas, suggestions and share the love as there is plenty here!

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