Overnight Oats Recipe

Last reviewed
October 29, 2024
Reviewed by
Hazel Shore
Next review
October 29, 2025

For those of us in a morning rush, this recipe is a perfect solution. Prep it the night before, and you’ll have a balanced, portable breakfast to take with you anywhere. If you're taking GLP1 medication, your appetite may be suppressed, but starting the day with a protein-rich meal is essential to support your energy levels and weight loss journey.

Ingredients:
  • 40g or ½ cup rolled oats
  • 120ml or ½ cup milk  
  • 60g or ¼ cup Greek/Skyr yoghurt
  • 1 tbsp ground flaxseeds
  • 1 teaspoon of honey
  • 80g fresh or frozen berries
  • 1 tbsp peanut butter

Instructions:
  1. Combine ingredients: In a mason jar or bowl, mix the rolled oats, milk, yoghurt, flaxseeds and honey. Stir well to combine.
  1. Refrigerate: Cover the jar or bowl with a lid or plate. Refrigerate overnight (or at least 4 hours) to let the oats absorb the liquid and soften.
  1. Add toppings: In the morning, stir the oats and add fresh or frozen berries and peanut butter.  
  1. Enjoy: Your overnight oats are ready to enjoy! You can eat them cold or warm them up in the microwave for a minute if you prefer them hot.

Nutritional Info:
  • Serving size: 1
  • Calories: 409 kcal  
  • Protein: 20g  

Benefits:

This recipe provides plenty of protein, slow-releasing carbohydrates, and healthy fats, helping to keep you full for a few hours. The protein supports muscle recovery, while the carbohydrates offer steady energy throughout the morning. Healthy fats enhance satiety and nutrient absorption, making this a balanced meal to fuel your busy day or workout.

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Created & reviewed by:
Hazel Shore
|
Obesity Specialist Dietitian
Last reviewed:
October 29, 2024
Next review:
October 29, 2025
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