The make-ahead breakfast that does the work while you sleep: rolled oats and chia seeds soaked overnight in milk or yogurt until thick and spoonable, crowned with blueberries in the morning. No cooking, no rush.
Ingredients
- 50g rolled oats
- 1 tbsp chia seeds
- 150ml milk of choice, or kefir
- 2 tbsp non-fat Greek yogurt
- A handful of blueberries
- 1 tsp honey or maple syrup (optional)
- A pinch of cinnamon
Method
- Tip the oats and chia seeds into a jar or bowl and stir to combine.
- Pour in the milk or kefir and add the Greek yogurt, then stir well so the chia seeds are evenly dispersed and not clumping.
- Add the cinnamon and a drizzle of honey or maple syrup if you like a little sweetness, and stir again.
- Cover and refrigerate overnight, or for at least six hours.
- In the morning, give the oats a stir and loosen with a splash more milk if they have set too thickly.
- Top with the blueberries and serve cold, straight from the fridge.
Why it works
Oats deliver beta-glucan, a soluble fibre, while chia seeds swell as they soak to add more fibre and a source of plant-based omega-3 ALA. The yogurt or kefir contributes protein and live cultures, and the blueberries bring antioxidants and natural sweetness. Because it is assembled the night before, this is a genuinely fibre-rich breakfast for mornings when there is no time to cook.
