SHARE
Breakfast

Basic overnight oats

Serves: 4
Time to make: 5 mins , plus overnight soaking

Total cost: $ 3.12 / $ 0.78 per serve

(at time of publication)


Basic overnight oats
  • Ingredients

  • Nutrition Info.(per serve)


Browse hundreds of high-calcium recipes. Delicious and healthy meal ideas with high calcium ingredients. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas.

Variations

Try these tempting brekkie 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

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.

Ready to put your health first?
Subscribe here

About Chef

X

Thanks, you're good to go!

X

Thanks, you're good to go!

X

{{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

Go back