Easy Overnight Oats with Chia Seed
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- High-Protein
- Plant-Based
Why Diabetes Friendly?
- High in Fiber: Rolled oats and chia seeds provide ample fiber, which helps in stabilizing blood sugar levels by slowing down glucose absorption.
- Low in Sugar: Using unsweetened almond milk and no added sugars makes this a low-glycemic option.
- Protein-Packed: The addition of Greek yogurt and optional protein powder adds protein, which supports blood sugar regulation and keeps you full longer.
- Healthy Fats: The nuts and chia seeds contribute healthy fats, further slowing digestion and glucose release.
Equipment
- Jar or bowl
Ingredients
- rolled oats ⅓ cup
- almond milk (unsweetened (or any other milk alternative)) ½ cup
- Greek yogurt (plain) ¼ cup
- chia seeds 1 tbsp
- protein powder (vanilla (optional for extra protein)) ½ scoop
- cinnamon ¼ tsp
- vanilla extract ¼ tsp
- blueberries ¼ cup
- walnuts (chopped) 1 tbsp
Cooking Tips
- For added flavour, try adding a pinch of nutmeg or cocoa powder.
- Adjust the thickness by using more or less milk depending on your preference.
- For a vegan option, use plant-based yogurt and omit the Greek yogurt.
- You can make multiple servings at once and store them for up to 3 days in the fridge.
- To make it more diabetes friendly, avoid sweetened protein powders or yogurt.
Instructions
- In a jar or bowl, combine rolled oats, almond milk, Greek yogurt, chia seeds, protein powder (if using), cinnamon, and vanilla extract.⅓ cup rolled oats, ½ cup almond milk, ¼ cup Greek yogurt, 1 tbsp chia seeds, ½ scoop protein powder, ¼ tsp cinnamon, ¼ tsp vanilla extract
- Stir well to ensure everything is evenly mixed.
- Cover and refrigerate overnight, or for at least 4 hours.
- In the morning, stir the oats again and top with fresh berries and chopped nuts.¼ cup blueberries, 1 tbsp walnuts
- Enjoy cold or warmed up slightly.
FAQ
Can I make this without chia seeds?
Yes, but the chia seeds help thicken the oats and add extra fibre. You can omit them if desired, but consider using ground flaxseeds as a substitute.Can I use steel-cut oats instead of rolled oats?
You can, but steel-cut oats will have a much chewier texture and may require more soaking time or pre-cooking.Can I heat up overnight oats?
Yes, you can enjoy them cold or warm them up in the microwave for about 30-60 seconds.How long can I store overnight oats?
Overnight oats can be stored in the fridge for up to 3 days, but they are best consumed within 24-48 hours for optimal texture.Can I use flavoured yogurt or milk?
Flavoured options often contain added sugars, which may not be ideal for people with diabetes. Stick to unsweetened varieties to keep the sugar content low.
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