Best-Ever Overnight Oats

Best-Ever Overnight Oats


  • 1 cup porridge oats (not instant but traditional ones)
  • 2 tbsp. chia seeds
  • 1¼ cups semi-skimmed or low-fat milk of your choice
  • 2 tbsp. protein powder (optional)
  • ¾ cup fat-free Greek yogurt
  • fruit, nuts, seeds etc. to top (optional and for Phase 5)


  • Mix the oats with the chia seeds, milk, protein powder if used, and yogurt in a bowl until well mixed. Cover or spoon into individual serving pots and chill overnight.
  • To serve, mix well and spoon into bowls or serve straight from the individual pots. Top with fruit, nuts, seeds etc. as liked

Nutritional Values

Servings: 4

  • Calories Per Portion: (using semi skimmed milk but without protein powder): 338
  • Protein: 22.8g
  • Carbohydrate: 34.7g
  • Fat: 10.9g

Notes: Great source of protein. Add fruit if you are able to get extra vitamins.