Let’s give Oats an overnight makeover!!!

Written by Dr. Andri Philippou RD

13 April 2021




Overnight oats might sound like a lot of work, but it can actually be a huge timesaver helping you ensure a nutritious and fun breakfast alternative for the whole family. Oats are rich in a number of nutrients like fibre, carbohydrates, and B vitamins.

So how do they work?

You mix up some raw rolled oats with a liquid of choice (usually a dairy milk or non-dairy milk alternative) and any other fun and nutritious additions such as sugar salt-free peanut butter, chia seeds or even mashed banana, while yoghurt (plain and full fat) can also be added for an extra creamy texture if desired. You then store the mixture in the refrigerator overnight, and while you’re sleeping, the oats absorb the liquids to become chewy. By morning the oatmeal simply needs to be garnished as desired. You can add roasted coconut flakes, berries, drizzle of honey, cocoa dusting or even crushed nuts.

Warning: The toppings are the fine line between a healthy and ‘maybe a little too decadent’ breakfast so avoid toppings such as chocolate chips, caramel coated nuts and whipped cream.

Healthy Overnight Oats with Chia

  • Prep time: 5 minutes
  • Servings: 2


1 cup rolled oats

1 cup milk or non-dairy alternative of choice

1 Tbsp chia seeds

1 teaspoon honey

Fresh chopped fruit, for serving


  1. Combine the rolled oats, milk, chia seeds and honey in a Mason jar or small bowl. Stir to combine and cover with a lid or plastic wrap. Refrigerate overnight.
  2. When ready to enjoy, stir the oats, top with fresh fruit and serve.