Overnight Oats with Chia & Yogurt
The 5-minute, fiber-rich breakfast that actually keeps you full.
vegetarianEasy1 servings
- Prep
- 5 min
- Total
- 5 min (+ overnight)
Ingredients
- 1/2 cuprolled oats
- 1 tbspchia seeds
- 1/2 cupplain Greek yogurt (or lactose-free)
- 1/2 cupmilk or dairy-free alt
- 1/2 cupberries— fresh or frozen
- 1 tsphoney or maple (optional)
- pinchsalt
- 1/4 tspcinnamon (optional)
FODMAP:Use lactose-free yogurt/milk if sensitive. Keep berries to a low-FODMAP portion; oats are generally tolerated in moderate serves.
Directions
- 1
In a jar, combine oats, chia, yogurt, milk, sweetener (if using), salt, and cinnamon.
~2 min - 2
Stir well, fold in berries, and cover. Refrigerate overnight (or at least 4 hours).
~3 minThickens as chia hydrates; loosen with a splash of milk. - 3
In the morning, stir and top with a few extra berries or seeds if you like.
Swaps & substitutions
- Dairy-free: use coconut or soy yogurt + your favorite milk alt.
- Extra protein: add 1–2 tbsp powdered milk or a scoop of gentle protein.
- Lower FODMAP: go lactose-free dairy; keep berries to a low-FODMAP serve; adjust portion size.
Nutrition (per serving)
- calories
- 350
- protein
- 18 g
- carbs
- 50 g
- fat
- 10 g
- fiber
- 10 g
- sugar
- 12 g
- sodium
- 160 g
Estimates; ingredients and brands vary.
Storage & make-ahead
- Keeps 3–4 days refrigerated; best texture days 1–2.
- If using frozen berries, assemble at night so they thaw into the oats.
Put this into practice
Gutlie turns tips like these into a tiny daily plan.