Overnight Oats Melon and Raspberries: Quick Recipe for a Healthy Breakfast
Who doesn’t dream of a healthy, tasty breakfast that is already ready in the morning without having to turn on the stove?
If you relate to this description, Overnight Oats are the answer to all your prayers!
This is not just a recipe, but a real lifestyle that allows you to start the day on the right foot, saving precious time.
The magic lies in preparing everything the night before: just mix a few ingredients and the refrigerator does the rest, turning oats, milk, and yogurt into a delicious and satisfying cream.
In this summer version, I wanted to combine the juicy sweetness of melon with the lively acidity of raspberries.
A fresh and colorful combination that will fill you with energy and vitamins. The extra touch? Flax seeds, rich in fiber and omega-3, and a drizzle of honey that sweetens everything without weighing it down.
The result is a balanced breakfast, easy to customize and perfect for facing the summer heat with a smile.
Whether you’re in a hurry, want a healthy meal, or simply want to treat yourself a bit, overnight oats are the ideal solution.
The only thing you’ll need to do in the morning is open the fridge and enjoy your little masterpiece. It’s proof that taste and health can go hand in hand, even when time is short.
Get ready to say goodbye to boxed cereals and welcome your new favorite breakfast!
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 4 Hours
- Preparation time: 15 Minutes
- Portions: 1
- Cooking methods: No cooking
- Cuisine: Italian
- Energy 292.81 (Kcal)
- Carbohydrates 59.27 (g) of which sugars 24.47 (g)
- Proteins 11.61 (g)
- Fat 3.79 (g) of which saturated 0.25 (g)of which unsaturated 1.28 (g)
- Fibers 9.53 (g)
- Sodium 258.75 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients (for 1 serving)
- 3.5 oz rolled oats
- 3/4 cup partially skimmed milk (or plant-based milk)
- 2.1 oz 0% fat Greek yogurt
- 1/4 melon (cantaloupe or netted)
- 2.1 oz raspberries
- 1 tbsp honey
- 1 tsp flax seeds (optional)
Tools
- Kitchen Scale
- Cutting Board
- Jar
OVERNIGHT OATS WITH MELON AND RASPBERRIES RECIPE
This recipe is proportioned for one person. If you want to increase the servings, just use the appropriate button located on the ingredient list.
Take the melon, cut it in half, and then into quarters. Remove the seeds and the peel. Cut 1/4 of the melon into cubes and store the rest in the fridge for other recipes or decoration. Gently wash the raspberries.
In a bowl or a glass jar (perfect for single servings), combine the oats, milk, and yogurt. Mix well until you get a homogeneous mixture.
Create a base of oats, then add a layer of melon cubes and some raspberries. Continue with another layer of oats and fruit, alternating the ingredients until the jar is filled.
Cover the jar and let it rest in the fridge for at least 8 hours, or overnight. The ideal temperature is 39°F or lower. During this time, the oats will absorb the liquids, softening.
In the morning, take the jar out of the fridge. Complete the breakfast with a sprinkle of flax seeds, a drizzle of honey, some melon cubes, fresh raspberries, and for a touch of color, decorate with mint leaves.
Notes on Ingredients and Substitutions
Rolled Oats: Use whole rolled oats instead of instant ones, as they absorb the liquids better and maintain a firmer texture.
Yogurt and Milk: You can use plant-based yogurt and milk (almond, coconut, soy) for a vegan version, or whole yogurt and milk for extra creaminess.
Flax Seeds: They can be substituted with chia seeds, sunflower seeds, pumpkin seeds, or chopped nuts like walnuts or almonds.
Storage
Overnight oats can be stored in the refrigerator in an airtight container for 2-3 days. They are perfect for preparing several servings in advance for mid-week breakfasts.
Alternatives and Variations
With Nuts: Add a handful of chopped walnuts, almonds, or cashews for a crunchy and protein-rich touch.
Vegan Version: Replace the milk and yogurt with plant-based versions and the honey with maple syrup or agave syrup.
With Chocolate: For those with a sweet tooth, add a teaspoon of unsweetened cocoa powder or dark chocolate chips.
Why Choose No-Cook Breakfast?
No-cook breakfasts like overnight oats are a fantastic option because they preserve the nutrients of fresh ingredients. Oats, which have not been exposed to heat, retain their nutritional properties like fiber and minerals, making the meal more digestible and healthy. Moreover, the “cold cooking” process makes them creamy without adding extra fats.
FAQ (Frequently Asked Questions)
1. Is partially skimmed milk mandatory?
No, you can use any milk you prefer! Whole milk for a richer consistency, or plant-based milk for a lactose-free version.
2. Do the oats soften enough?
Yes, after 8 hours in the fridge, the oats will be perfectly soft and creamy. The key is to have the correct liquid to oat ratio.
3. Can I use other fruits?
Absolutely! Overnight oats are perfect with any type of fruit. Try with peaches, strawberries, blueberries, or even banana slices.
