Overnight Oats 3 Ways

Overnight oats are a great way to start the day, oats help to lower blood cholesterol and are naturally low in saturated fat.  They are very satiating, so they fill you up and help to stop you needing a snack.  I have added the calories to the recipe, but they will vary depending on what you add to the basic recipe. 


·     Rolled oats - 40g

·     Fat free natural yogurt - 100g

·     Skimmed or semi-skimmed milk - 100ml

·     Flaxseed mix - 1tsp

·     Toppings of your choice

Calories and macronutrients in basic recipe is only 239 calories, with only 4g of fat.  If you add the flaxseed its 266 calories and 6g of fat.  Remember your toppings will add calories!

Basic recipe

1.  Add oats, yogurt and the milk to a mixing bowl, mix together well so the oats are coated.  Add the flaxseed mix if you have some for extra healthy fats.

2.     Add the toppings you like.

3.     Leave in the fridge overnight so it is ready for tomorrow

Toppings to try

Handful of blueberries and raspberries, cinnamon sprinkled on top.  These are the lowest calorie toppings, only adding 27 calories.

Half a banana, drizzle of honey, and 4-5 walnuts.  I did not add the flaxseed mix to this one as the walnut have plenty of healthy fats.  This adds 135 calories, but it will fill you up for longer.

Carrot cake?!  I added a small amount of grated carrot, walnuts sultanas, and cinnamon.  This adds 92 calories to the basic recipe.  Again, I didn’t add the flaxseed mix as the walnuts are the healthy fats.


Ryan Hodgkinson

Exercise Physiologist