Magic overnight oats!

We are all aware of the wonderful health benefits that oats bring with them being a top breakfast choice for health fanatics all over the world. They are rich in antioxidants and offer a great source of soluble fibre. Not only this but they are great for controlling blood sugar levels (hence very popular in weight loss regimes) and for lowing cholesterol too 🙂 However, embracing porridge on sunny spring and summer days can be somewhat challenging! Do not fear…overnight oats is here!

This is also great for those of you who are often rushed in the morning and have little time to prepare breakfast. The joy of overnight oats is that it is all made up the night before and then it just waits in the fridge for you to grab before leaving the house the next morning.

You do not need to measure out quantities and you can totally vary what you add according to what your cupboards have to offer. They also keep in the fridge for 4 or 5 days if the dairy/dairy alternative products you use have good dates on so you can batch make on a Sunday and be set for the week ahead 🙂

For one portion of overnight oats, you will need:

30g Oats (non processed, whole and organic if possible)
1 tablespoon chia seeds
5-10 almonds or another nut of choice
Big dollop of yoghurt, dairy-free yoghurt or coconut milk
A cup of milk – I like unsweetened almond but you can use any!
A handful of frozen berries
Scoop of protein powder (optional)
1 tablespoon of maple syrup or honey (optional)


  1. Mix oats, seeds and nuts together. Cover with milk (more milk gives a thinner consistency, I prefer less milk for a more solid texture)
  2. Stir in yoghurt choice and protein powder (optional).
  3. Add your honey or maple syrup if you like your oats sweet.
  4. Add frozen fruit on top
  5. Cover and pop in the fridge overnight

Sometimes I use fresh fruit which I either add into the mixture or add on top of the oats fresh in the morning. I also sometimes add the yoghurt on top the next day. Variety is the spice of life! Play around with different options and see what tickles your taste buds!

Keep your food and inspiration fresh,

Your nutritional coach,

Tor Burrows x

Victoria Mairiaux-Jones

I'm a Personal Trainer dedicated to improving my clients health and fitness. I work with people of all ages and levels of fitness, across Leamington, Warwick and Warwickshire. Lose Weight and get fit with Free Spirit Fitness Culture.

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