Recipe
Overnight oats, done properly
Most overnight oats are bad, and they're bad for three specific reasons: too much liquid, no salt, and nothing with any texture. Fix those three and it's genuinely a breakfast you look forward to.
Yoghurt is doing the heavy lifting here. It brings tang and protein, and it stops the whole thing tasting flat.
What you need
Ingredients
- ½ cup rolled oats (not instant)
- ½ cup Greek yoghurt
- ⅓ cup milk (start low, you can always add more)
- 1 tbsp chia seeds
- 1 tsp maple syrup or honey
- A pinch of salt (do not skip this)
- Vanilla, if you have it
- Berries, and something crunchy for the morning
How
Method
Stir everything except the berries and the crunchy thing together in a jar.
Taste it now, while you still can. It should taste slightly too sweet and slightly salty. It mellows overnight.
Lid on, fridge, at least four hours.
In the morning, add the berries and whatever's crunchy: toasted nuts, seeds, a spoon of granola. Add it now, not last night, or it goes soft.
Worth knowing
Notes and swaps
- The salt is the whole trick. A pinch turns it from bland to actual food.
- Make three jars on Sunday and breakfast is handled until Wednesday.
- Add a scoop of protein powder with the milk if you're training in the morning.
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The 4-week meal plan
Four weeks of breakfasts, lunches, dinners and snacks, built on fibre and protein, nothing from a health food shop, nothing you need a scale for. Plus a new recipe whenever I have one worth sending.