Overnight apple and sultana oats
Food Checker classification: GREEN
We’ve got 4 different reasons to get you excited to jump out of bed in the morning!
Tuck into these delicious overnight oats which you can prep at the start of the week for an easy grab-&-go breakfast jam packed with loads of nutrients and yumminess to get your day started right!
Oats are a wholegrain cereal loaded with fibre and packed full of several vitamins and minerals such as iron, zinc, magnesium, folate, thiamin, B vitamins and vitamin E.¹ Soaking your oats overnight also helps to break down starch, making them easier for your body to digest.
Feel free to get creative and come up with your own flavour combos! Having a simple base recipe means that the possibilities are endless when it comes to changing up the flavours and toppings. It also makes for great use of seasonal produce throughout the year; moving from apple and sultana in winter to loads of berries during summer.
Personally, we think overnight oats are like having dessert for breakfast!
Overnight apple and sultana oats
Dietary
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1/2 cup rolled oats
- 1 cup milk (plant based or other)
- 1 grated apple
- Zest 1/2 orange
- Pinch cinnamon
- 1 tsp chia seeds
Instructions
- Prepare base by combining1/2 cup rolled oats, 1 cup milk (plant based or other), Pinch cinnamon and 1 tsp chia seeds in a bowl. Mix until combined.
- Add 1 grated apple with skin on into a bowl (or prepare ingredients for choice of flavour combo below).
- Place all other ingredients into the bowl and mix well.
- Place mixture into a container or a jar.
- Let sit in fridge overnight or for at least 4 – 6 hours.
Notes
Flavour combos
| Choc & peanut butter | Berry | Carrot cake | Apple & Sultana (Original) |
| Omit: apple, orange zest and sultanas Add in: ¼ cup dark chocolate buttons, 1 tablespoon peanut butter and 1 tablespoon of natural unsalted peanuts | Omit: grated apple Add in: ½ cup or your favourite fresh or frozen berries | Omit: grated apple Add in: ½ cup grated carrot, 1 tablespoon desiccated coconut and 1 tablespoon chopped walnuts | Keep: Grated apple, sultanas and orange zest |
Tips
- Substitute with seasonal fruits to make it more affordable, delicious, nutritious and sustainable.
- Substitute the oats for quinoa flakes for a gluten free version.
References
- Eatforhealth.gov.au [Internet]. Australia: Australian Government Department of Health. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties. [updated 2015 Jul 27; cited 2021 Aug 23]; [about 4 screens].