Overnight oats are a preparation made with oats and yogurt, soaked in the refrigerator overnight. No need to cook anything: just combine the ingredients and let them rest. The result is a cold, nutritious, and versatile oatmeal cream, perfect for breakfast, a quick lunch, or a post-workout snack.
The simple version I propose is a total dose for a jar of about 500 grams, designed for a complete, satisfying, and balanced meal.
When to enjoy it:
– Complete breakfast: keeps you full until lunch without weighing you down.
– Quick lunch: ideal on hot days or when you have little time.
– Healthy snack: perfect as a balanced post-workout snack too.
Base ingredients (indicative quantities for a total of 500 g):
(you can adjust the proportions based on the desired consistency)
Oats
Yogurt (Greek, natural, or plant-based)
Milk or plant-based drink
Sweetener to taste (honey, maple syrup, erythritol, etc.)
Fresh fruit (e.g., banana, berries, apple) or dried fruit
Seeds (chia, flax, pumpkin, etc.)
Natural flavors: cinnamon, vanilla, lemon zest…
Extra tips:
You can divide the mixture into two portions of about 250 g each.
If you prefer a thicker consistency, add chia seeds.
For a “dessert” effect, add cocoa powder, dark chocolate shavings, or peanut butter.
- Rest time: 8 Hours
- Preparation time: 5 Minutes
- Portions: 1Person
- Cooking methods: Other
- Cuisine: Italian
Ingredients
- 1 3/4 oz oats
- 3/4 plant-based milk (or as desired)
- 1 tbsp chia seeds
- 2 tbsp agave syrup (or maple syrup or other sweetener to taste)
- 1 pinch salt + cinnamon
- 4 oz soy yogurt (or as desired)
- 1 banana (or other fruit as desired)
- to taste chopped nuts (or other dried fruit as desired)
Steps
1 – In a container or jar with a tight lid, combine the oats, milk, chia seeds, agave syrup, a pinch of salt, and a pinch of cinnamon, and mix the mixture well.
2 – Add the yogurt and the banana cut into pieces.
3 – Finish with coarsely chopped nuts, cover, and let it rest in the refrigerator overnight (at least 6-8 hours).
4 – Enjoy directly from the jar or transfer to a bowl!
