A Simple Overnight Oats Recipe

Short on time but still want a breakfast that not only gives you the right amount of carbs and protein but also includes a healthy hit of vitamins, minerals and antioxidants?

Well, this overnight oats recipe is for you! You do almost all the preparation on Sunday and then don’t have to worry about breakfast again until the next weekend.

Ingredients

(per portion, and you’ll do five):

80g Oats

1 scoop protein powder (around 25g); this can just be a standard one you can get at Holland and Barrett.

Two Brazil nuts, chopped

Handful of mixed nuts

Teaspoon of pumpkin seeds

Tablespoon of chia seeds

Tablespoon of flaxseeds

Sprinkle of cinnamon

Half a teaspoon of cocoa powder

5-8 Blueberries

5-6 Raspberries

One cup of milk, oat milk or water (in practice, I measure the oats by filling a small mug to the top, then use the same mug filled to the same point with whatever liquid you’re using; so it’s the same volume of oats as it is water.)

Method

On Sunday, assemble five portions of the dry ingredients. I use jam or peanut butter jars (emptied and cleaned, obviously) to store them in. The results should look something like this:

Then add the liquid (milk, oat milk or water) to three of them and mix them up. Hopefully they’ll now look much like this:

Then add the fruit (and as well as the berries you could also chop up half an apple and distribute it between the three) so they look like this:

Put them in the fridge and you’ve got breakfast sorted for Monday, Tuesday and Wednesday.

Then on Wednesday evening put the fruit and liquid in the other two, mix them up, put them in the fridge and that’s Thursday and Friday sorted!

Is it Instagrammable? Probably not. But it’ll give you roughly 50g of carbs, 25g of protein (80g of oats actually contains 8g of protein) and around 15g of fibre (from the oats and chia seeds) plus, as well as various vitamins and antioxidants from the berries, it includes minerals such as selenium from the Brazil nuts and zinc from the pumpkin seeds. Whilst it’s worth noting that the proposed health benefits from consuming cinnamon have not been conclusively proven, the antioxidants in cocoa are believed to have a beneficial effect on cholesterol.