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Overnight Oats
Breakfast
4 ratingsRate

Overnight Oats

This delicious, healthy, low calorie overnight oats recipe is high in calcium and is guaranteed to make breakfast time, quick and easy.
Reviewed by our expert panel
Serves: 4
Time to make: 5 mins , plus overnight soaking
Total cost: $3.12 / $0.78 per serve

(at time of publication)

Variations

Try these tempting breakfast bowls tomorrow!

Berry bircher oats

Serves 4 (pictured)

Add 1 large grated apple (skin on) and 80ml apple juice to basic overnight oats and soak overnight  in an airtight container. In the morning, scatter each bowl of oats with 1/2 tablespoon mixed seeds, 1/2 tablespoon chopped almonds, 1/2 cup fresh or frozen mixed berries and drizzle with 1 teaspoon honey.

  • Diabetes friendly, low kJ, low fat, high fibre, high calcium
  • Per serve: 1540kJ/369cal, 17g protein, 11g total fat, 4g sat fat, 45g carbs, 24g sugars, 6g fibre, 130mg sodium, 350mg calcium, 3.5mg iron

Apple pie oats

Serves 4

Chop 2 large apples (skin on). Add apple, 2 tablespoons sultanas and 1 teaspoon cinnamon to basic overnight oats and soak overnight in an airtight container. In the morning, scatter each bowl of oats with 1 tablespoon chopped walnuts and drizzle with 1 teaspoon maple syrup.

  • Diabetes friendly, low kJ, high calcium
  • Per serve: 1410kJ/338cal, 15g protein, 11g total fat, 4g sat fat, 45g carbs, 21g sugars, 5g fibre, 110mg sodium, 330mg calcium, 3mg iron

Banana split oats

Serves 4

Slice 2 bananas and 12 large strawberries. Top each bowl of basic overnight oats with fruit, 1 tablespoon shredded coconut and 1/2 tablespoon crushed peanuts.

  • Diabetes friendly, low kJ, high fibre, high calcium
  • Per serve: 1530kJ/366cal, 15g protein, 11g total fat, 6g sat fat, 50g carbs, 26g sugars, 6g fibre, 110mg sodium, 330mg calcium, 3mg iron

Carrot cake oats

Serves 4

Add 1 cup grated carrot, 2 tablespoons sultanas, 1 teaspoon cinnamon and 1/2 teaspoon ground ginger to basic overnight oats and soak overnight in an airtight container. In the morning, scatter each bowl of oats with 1 tablespoon chopped walnuts and drizzle with 1 teaspoon honey.

  • Diabetes friendly, low kJ, high calcium
  • Per serve: 1230kJ/293cal, 14g protein, 8g total fat, 3g sat fat, 40g carbs, 18g sugars, 5g fibre, 120mg sodium, 340mg calcium, 3mg iron

Tropical coconut oats

Serves 4

Slice 2 bananas and 2 kiwifruit. Cice 1 mango. Top each bowl of basic overnight oats with fruit and scatter with 1 tablespoon shredded coconut.

  • Low kJ, high fibre, high calcium
  • Per serve: 1600kJ/383cal, 15g protein, 9g total fat, 5g sat fat, 60g carbs, 34g sugars, 7g fibre, 110mg sodium, 340mg calcium, 3mg iron

More wonderful oat recipes to try:

Bircher Muesli

Beautiful Bircher

Bircher Museli with almond milk

Bircher Anzac biscuits 

HFG tip

  • You can store overnight oats in an airtight container in the fridge for up to two days.
  • Try these oats warm on cold mornings. Microwave or heat in a pot.

Please note: nutrition information relates to overnight oats recipe only (excluding toppings).

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