Overnight Oats with Fruit & Seeds

Overnight oats are a no-cook method of making oatmeal. Soaking the oats with milk allows the oats to absorb the liquid and soften them enough to eat uncooked. And they’re delicious!

Servings

1

Ready In:

10mins (+ soaking)

Calories:

272

Good For:

Breakfast

Meal Plan Recipe

Overnight Oats with
Fruit & Seeds

By: Debra Carey

When oats are soaked overnight, the starch in the oats is naturally broken down and more nutrients are absorbed by the oats. It also aids in digestion.

This dish is also known as the Swiss version, Bircher muesli or Bircher oats. Usually made with grated apple, lemon juice and cream, the oats are soaked over night with fruit to soften and ease digestion.

overnight oats

Ingredients

  • 30g rolled oats or porridge oats
  • 100ml oat, almond or soya milk
  • 1 Tbsp chia seeds
  • 1/4 tsp cinnamon
  • 50g mixed berries
  • 1 Tbsp soya yoghurt
  • 1/2 tsp honey

Add calories with:

You could add some cream, plant based such as oat or soya cream would be best. Also chopped nuts and dried fruit will also pack in the calories. Try not to add too much honey or maple syrup if you’re having it, as you don’t want to risk Dumping Syndrome. Best to let the fruit give you the sweetness you need.

oats
chia seeds

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 272 kcal 14% 14%
  • Carbs: 45.84g 18% 18%
  • Sugars: 15.5g 17% 17%
  • Protein: 7.57g 15% 15%
  • Salt (Sodium): 10g 1% 1%
  • Total Fat: 6.61g 9% 9%
  • Saturated Fat: 0.88g 4% 4%
  • Monounsaturated Fat: 0.98g 0% 0%
  • Polyunsaturated Fat: 3.7g 0% 0%
  • Trans Fat: 0.02g 0% 0%
  • Cholesterol: 0 mg 0% 0%
  • Fibre: 9.92g 35% 35%
  • Calcium: 140.77mg 18% 18%
  • Magnesium: 91.06mg 24% 24%
  • Potassium: 301.95mg 9% 9%
  • Iron: 2.93mg 21% 21%
  • Zinc: 1.81mg 18% 18%
  • Phosphorus: 246.76mg 35% 35%
  • Vitamin A: 3.82iu/mcg 0% 0%
  • Vitamin C: 24.18mg 30% 30%
  • Thiamin B1: 0.23mg 21% 21%
  • Riboflavin B2: 0.1mg 7% 7%
  • Niacin B3: 1.71mg 11% 11%
  • Vitamin B6: 0.03mg 2% 2%
  • Folic Acid B9: 19.51iu/mcg 10% 10%
  • Vitamin B12: 0iu/mcg 0% 0%
  • Vitamin D: 0.2iu/mcg 4% 4%
  • Vitamin E: 0.8mg 7% 7%
  • Vitamin K: 6.47iu/mcg 9% 9%

Step by Step Instructions

Step 1

The night before serving, stir the cinnamon and oat milk and chia seeds into your oats. Place covered in the fridge overnight.

Step 2

The next day, loosen with a little more milk if needed. Top with the yogurt, berries and a drizzle of honey.

People Who’ve Made This

“I always make overnight oats when I know I’ve got a busy day the next day. They’re so quick and nutritious and you can add anything you fancy the next morning.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition