Overnight oats - a great option for porridge haters!

I have a nutritionist confession to make...I don't like porridge! I say this because porridge is a fantastic healthy breakfast option that I recommend to many of my clients (depending on the kind of diet they should be eating). However, I have tried countless number of times and I just don't like it due to its texture.


I know how good an oat-based porridge can be. Here are some of the reasons:

  • It contains soluble fibre, which is not only filling but can help to lower cholesterol levels, blood sugar levels and promote good gut health.

  • It contains a range of B vitamins and minerals, contributing to a balanced diet.

  • It has inflammation-fighting properties.

So, in a bid to get more oats into my diet, I finally decided to try overnight oats and I love it! This cold, less mushy porridge alternative has been a revelation! I got a small kilner-style jar and this is what I put in it:

  • 50g whole rolled oats

  • 125ml whole milk (or you could use any other kind of milk, e.g. plant-based or skimmed)

  • 1 teaspoon of ground flax seeds

I left this overnight and the next day, when I was ready for breakfast, I added:

  • 1 teaspoon of unsweetened crunchy peanut butter

  • A large handful of blueberries

  • 1 teaspoon of dark chocolate chips

  • 6 crushed walnuts



Yes, it really is as delicious as it looks and I'll be having it again!


Nutrition-wise, this breakfast provided:

  • 450kcals

  • 46g of carbohydrates

  • 14.7g of protein

  • 23g of fat, including 1.7g of Omega 3 and 6.5g of Omega 6

  • 6.7g of fibre

  • 12.9g of sugar, of which 5.8g were free sugars

  • A variety of vitamins and minerals including some that had already provided me with my daily recommended minimum such as vitamins B1, B12, phosphorous and manganese.

If I wanted to make it lower calorie I could have used skimmed milk or a plant-based milk (that doesn't contain vegetable oil, such as Plenish), swapped the peanut butter and dark chocolate chips for more berries. However, it was my first attempt and I really wanted something that would make me enjoy something "porridge-esque".


The beauty of overnight oats is that for me, they were super filling and satisfying. Why not give it a go, whether you like porridge or not?

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