Grab n’ go overnight oats


By Fern Rongwattanasophon

It’s all about that base

  • 40g oats (Swap for gluten-free oats or quinoa flake for GF)
  • 1 tbsp chia seeds 
  • 30g/1 scoop of protein powder
  • 200ml water or milk 

Top it off

My go-to toppings are stewed apple and EXTRA crunchy PB because regular crunchy PB is not crunchy enough for me. You can add berries, nuts, cacao nibs, or anything you desire. The possibilities are endless.

  • Nut butter 
  • Stewed apple
  • Berries 
  • Nuts and seeds 
  • Cacao nibs 
  • Honey/maple syrup 
  • Yogurt

The very simple method

  1. Add all the base ingredients into a jar or container and mix well
  2. Add topping
  3. Keep in the fridge overnight 

Why this is such a great breakfast

Overnight oats have become one of my fave go-to breakfasts when I am in a rush. I can quickly prepare it on a Sunday (or the night before if I’m not organised) and it is there ready for me during the week. This is also a recipe I give out to a lot of my clients as it has everything you need for a nutritious breakfast that will set you up for the day.

So let’s break it down


Starting with the star of the show, Oats, or as a naturopath, I know it as Avena sativa. Oats are high in soluble fibre, the kind of fibre that is water soluble and forms a gel-like substance in your digestive tract, more specifically beta-glucan. This beta-glucan is not only good for your gut as it feeds your good gut bacteria but it can also assist in balancing your blood sugar, managing LDL and cholesterol, as well as keeping you fuller for longer. Not to mention constipation which a lot of people struggle with more than they like to admit. Oats are also high in anti-oxidants that can help lower your blood pressure. 


Moving on to our second-star ingredient, Chia seeds. Chia seeds are high in Omega-3 fatty acids, protein, fibre, anti-oxidant and (maybe to your surprise) calcium. Similar to oats, they can help with managing your blood sugar and cholesterol, lowering CVD risk, and constipation, and keeps you full from both its protein and fibre content with the added bonus of bone health. 


Last but not least Protein. I personally use whey protein here but you are more than welcome to add whichever protein powder you fancy (vegan/pea protein/ hemp protein/brown rice protein or a mixture) Just be aware of the unnecessary thickener, fillers, artificial flavour, milk solids and vegetable oil out there that may sneak their way into your protein powder as they are not really adding anything for you nutrient wise and may even upset your stomach.  

I am sure we all know that protein is good for our muscles, growth and strength but did you know that protein is also needed for the making of enzymes, which helps facilitate our chemical reactions in the body as well as anti-bodies? Protein is important for energy, transportation of nutrients, a well-functioned immune system and metabolism and the list goes on. Having enough protein in your breakfast can also help in managing those late afternoon sugar cravings and keep you fuller for longer. 

So, if you are looking for a quick breakfast to have on the go that will not spike your blood sugar causing those sugar cravings in the afternoon, that’s good for your gut and your heart health, and that will keep you satisfied until lunchtime rolls around then look no further! (Did I mention it helps you go for a number 2? 🙂

For more goodness from Fern, follow her at @fernnaturopath <3 or click here for more from the blog.