Prep Time
10 mins
Servings
1 Servings
Cook Time
0 mins
Difficulty
Easy
Hearty autumnal overnight oats recipe, high in fibre and protein to keep you feeling full and satisfied all morning long!
Ingredients
50g Jumbo oats
1tsp Chia seeds
1tsp Mixed seeds
25g Protein powder (This recipe uses unflavoured, but feel free to add the flavour you like!)
1 medium Apple, chop, keep skin on
50g Kefir yoghurt
50g 5% Greek yoghurt
50ml Oat milk (Can use dairy milk or water if prefer)
10ml Maple syrup
15ml Water
1tsp Cinnamon
5g Psyllium husk (Add this if you want to up your fibre content - see notes for more info)
1tsp Crunchy peanut butter
Method
Step 1
Chop the apple into bitesize pieces and place in a saucepan with cinnamon, maple syrup and water. Cook on a low heat until soft. Add a splash more water if the mixture needs it. Set aside.
Step 2
Add the oats, seeds, protein powder and psyllium husk to a bowl and mix.
Step 3
Add in the yoghurt and milk and mix until combined thoroughly. If the consistency is too thick for your liking, add more milk or water.
Step 4
Place the apple mixture on top of the oats.
Step 5
Add a small drizzle of maple syrup and 1tsp peanut butter on top if desired.
Nutritional Information
Per serving:
Energy - 665kcal
Protein - 37g
Carbohydrates - 88g
Fat - 16g
Fibre - 12g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
Tip: You can enjoy these oats straight away or refrigerate overnight for a creamier texture and an easy grab-and-go breakfast the next morning.
Psyllium husk:
– Psyllium husk is a source of soluble fibre. You can add this to your overnight oats if you want to up your fibre content.
– If you’re not used to consuming this, limit yourself to max 5g and only increase once you are used to it.
– Ensure you consume an adequate amount of water throughout the day.
– It can be used to support the management of IBS, and to support increased fibre intake.
– It attracts water in your digestive system and turns into a gel, which can both soften and bulk up stools.
– Due to it expanding quickly and drawing in liquid, it is important that you remain optimally hydrated throughout the day.
– Psyllium husk should not be used as a replacement for fibre, and should be consumed as part of a healthy, balanced, food-first diet.
– Please consult with a health professional before consuming if you have a gastrointestinal condition, swallowing problems or on medications.
If you’d like to learn more, check out our blog: What Is Psyllium Husk? Uses, Benefits, and How to Take It
