Breakfast is the most important meal of the day, it starts you off for a good day ahead. That is why overnight oats are such a fantastic breakfast. You prepare them the night before, leave them in the fridge and you have a quick breakfast in the morning.
I’m sure that there are a number of people who can’t be bothered with breakfast in the mornings and then snack from mid-morning, through to lunch. This is not ideal and doesn’t set you up well for the day at all.
I think the reason people don’t like mornings or breakfast (other than sleep), is that people don’t have time, mornings can be a rush to get ready and if you have kids, making sure that they are all ready. That is why overnight oats are ideal for everyone, you prepare them the night before and eat in the morning.
What are Overnight Oats?
Overnight oats is a breakfast dish that is prepared the night before and leave in the fridge to develop into a wonderful breakfast. There is no cooking needed and these are so quick and easy to prepare and enjoy in the morning where you don’t have to make anything, this is a perfect grab and go breakfast.
The oats themselves are soaked in a liquid, whether that is yoghurt, milk, oat milk, soya milk, or any other plant-based milk. The oats will absorb the liquid overnight and this will soften the oats in the same way that cooking would, just without the work.
By soaking the oats, this process helps break down the natural phytic acid in the oats meaning that the body can use the oats nutrients much more efficiently. How you can be creative with overnight oats, you just need to think about what flavours you want in your oats.
How Many Syns Are In Overnight Oats?
If you follow this recipe exactly and use the porridge oats as your healthy extra B, then this is 3.5 syn. If you’re not using the porridge oats as your healthy extra B, then it will be 9.5 syns.
If you don’t like cocoa powder but like hot chocolate, then you can use a hot chocolate sachet, something like options, however, you will need to syn this, as they vary in syns.
Overnight Oats Cost
I always have porridge at home, so that I can have a nice breakfast, whether that is a bowl of porridge or overnights oats. Porridge oats are cheap and you get loads for your money, so you know that this will help your money go further.
In terms of what you can put in overnight oats, there are LOADS of options, fruit, chocolate, honey, etc. I have a number of recipes for overnight oats and these include very berry, apple pie and even chocolate orange. Check out the recipes here.
Now you can always tweak the recipes to suit your tastes and what you enjoy, this could be adding fruit, adding chia seeds or any other seeds, using plant-based yogurt/chocolate, however if you do make any of these changes, then you will need to make sure that you syn these.
Chocolate Overnight Oats Recipe
*Prices correct as of March 2021
Chocolate Overnight Oats
- 40 g Porridge Oats
- 200 g Fat Free Yogurt
- 1 tbsp Cocoa Powder 1 syn
- 1 tbsp Honey 2.5 syns
- 1 tsp Vanilla Essence
- Add all the ingredients into a bowl and mix together until combined.
- Put into a pot / bowl and leave in the fridge overnight.
- Enjoy in the morning. An optional extra is to shave some chocolate on top or searv with fresh fruit.
|Fat-Free Yogurt||200g||110 kcal||£0.28|
|Porridge Oats||40g||36 kcal||£0.03|
|Cocoa Powder||1 tbsp||21 kcal||£0.03|
|Honey||1 tbsp||64 kcal||£0.03|
|Vanilla Essence||1 tsp||12 kcal||£0.09|
|PER SERVING||243 kcal||£0.46|