Overnight Chia Oats

Five minutes of prep the night before gives you a creamy, ready-to-eat breakfast. Make three jars on Sunday and your weekday mornings are sorted.

Ingredients

• ½ cup rolled oats
• 1 tbsp chia seeds
• ½ cup milk of choice
• ¼ cup plain Greek yogurt
• ½ tsp cinnamon
• 1 tsp maple syrup or honey (optional)
• Fresh berries and chopped nuts, to serve

Instructions

1. In a jar, stir together the oats, chia seeds, milk, yogurt, cinnamon and sweetener.
2. Cover and refrigerate overnight (or at least 4 hours).
3. In the morning, stir and add a splash of milk if it is too thick.
4. Top with berries and nuts and enjoy cold, or warm it gently.

Dietitian’s note

Oats and chia provide soluble fiber, which supports digestion and steadier energy. Greek yogurt boosts the protein so it keeps you full until lunch.