I discovered overnight oats a few years ago and ever since then it has been one of my favourite breakfasts. I especially like this recipe because I can prep it the night before and then take it to work or school with me the next morning. You could also choose to prep a few days’ worth at a time, which really saves a lot of time in the morning.

Here I will give you a simple “base” recipe, which you could customize by adding many different toppings. I usually choose to add the toppings right before leaving the house or right before having my breakfast, rather than the night before. This “base” recipe is incredibly quick and easy to make and only requires four ingredients.

What makes this recipe healthy? Oats and chia are both great sources of fibre and protein. Chia seeds are also rich in healthy fats and minerals like calcium and magnesium. Adding yogurt and milk to the equation increases the protein and calcium content of the recipe.

Yield: 1 serving | Prep time: 5 minutes

Ingredients

• 1/3 cup oats (quick or instant are best for a creamy consistency)
• 1 tablespoon chia seeds
• 1 tablespoon plain yogurt
• 1/3 cup milk (I use 2%)

Note: I use lactose-free milk and yogurt simply because that’s what we have at home (a family member is lactose intolerant). You could use whatever type of milk and yogurt you prefer, including plant-based options.

Instructions

1. In a container of your choice (I like using a glass jar) mix all of the ingredients together.
2. Cover with a lid and put the container in the fridge for at least 2 hours or overnight.
3. Top with optional toppings and enjoy.

Optional toppings

Sweet options

Because this recipe is unsweetened I like adding a tablespoon of jam on top. Other options include honey and maple syrup. You could also substitute the plain yogurt with a fruit or vanilla yogurt if you prefer that the oats themselves be a bit sweeter.

Nuts and fruit

My favourite nuts to add to this are walnuts and almonds. I usually roughly chop them up and add them on top. But you could add a handful of any type of nut. Nuts add lots of nutrients, help you stay full longer, and also add a nice texture to this dish.

My favourite fruit to add to this are strawberries and blueberries. You could add whatever fruits you enjoy and may also choose to add dried fruits if that is what you have on hand.

Nutritional information