Breakfast
Make ahead
High fiber
Vegetarian
Berry chia overnight oats
Creamy oats, chia and a quick berry compote, layered the night before. Breakfast is ready before the kettle boils.
Prep
10 min
Cook
Overnight
Serves
2
Per serving
380 kcal · 11 g fiber
Ingredients
Serves
2
1 cup (90 g) rolled oats
2 tbsp chia seeds
1 cup (240 ml) milk of your choice
½ cup (125 g) plain Greek yogurt
1 cup (150 g) mixed berries, fresh or frozen
1 tsp maple syrup
½ tsp vanilla extract
A pinch of cinnamon
1 tbsp almond butter, to serve
To serve: fresh berries, a drizzle of almond butter and a few chopped nuts.
Method
Mix the oats, chia seeds, milk, vanilla and cinnamon in a bowl.
Warm half of the berries with the maple syrup for 3 minutes and mash lightly to make a quick compote.
Layer the oats, yogurt and compote in two jars.
Cover and refrigerate overnight, or for at least 4 hours.
Top with the remaining berries and almond butter before eating.
Tips & swaps
Low-FODMAP: use lactose-free milk and yogurt, and choose strawberries or blueberries.
Make ahead: keeps 3 days in the fridge, so make a batch on Sunday.
Warm it up: microwave for 1 minute on cold mornings, then add the yogurt.
Why it’s good for your gut
Oats and chia are rich in soluble fiber, which slows digestion and supports a steady release of energy through the morning. Yogurt adds protein and live cultures.
Per serving
Calories
380
Protein
18 g
Fiber
11 g
Carbohydrates
50 g
Fat
12 g
