Here's How To Prep For 5 Days Of Overnight Oats

Enjoy as sweet or savoury!

overnight oats
Image supplied by Sally O'Neil

Prepping oats in big batches ready for the week ahead is a sure-fire way of saving yourself from the bagel cart at work. The fibre takes a while to digest, so these keep you full for longer (use rolled oats rather than quick ones as they take longer for your body to break down). Not a whiz in the kitchen? If I was to offer one recipe to someone with zero cooking ability who was trying to eat healthily, this would be it. Ten minutes’ investment equals a nutritious start to the day for five days. What a pay-off! Do you prefer sweet or savoury?


overnight oats
Image supplied by Sally O’Neil

Portions: 5
Hands-on prep time: 10 minutes
500 g (5 cups) rolled oats
40 g (1/4 cup) chia seeds
1.25 litres (5 cups) milk of your choice
1 teaspoon vanilla extract or ground vanilla
500 g (5 cups) rolled oats
40 g (1/4 cup) chia seeds
1.25 litres (5 cups) water, or leftover milk-poached chicken stock, or vegetable stock
1/2 teaspoon sea salt
Note: Watch out for the high sodium content of some ready-made stock
Mix all of the ingredients together in a bowl, cover and leave to soak in the fridge. Spoon portions into a small, portable jars or airtight containers and top with your fave topping combos when you’re ready to eat them.
Sweet topping combos
Walnuts + 1/2 cup grated carrot + nutmeg + 1 teaspoon honey
Sliced banana + peanut butter + cinnamon
Cacao powder + raspberries + toasted coconut + cacao nibs
Trail mix + sliced strawberries + 2 squares dark chocolate
Savoury topping combos
Poached egg + avocado + turkey bacon
1/2 teaspoon chilli flakes + 1 teaspoon tamari or soy sauce + coriander + poached chicken
Tinned sardines + grated zucchini + lemon juice + pepper
Miso pumpkin mash + chopped Thai basil + cashews
Tip (Sweet): Add a few tablespoons of this to smoothies before blending for extra fibre and creaminess!
Tip (Savoury): Spoon into your soup base before blending to make it thick and super-satisfying.
Images and Text from The Fit Foodie Meal Prep Plan by Sally O’Neil. Photography and Styling by Sally O’Neil. Murdoch Books RRP $35.00. Available September 3.
Click here to purchase!

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