Overnight Oats: Biscoff, Apple & Cinnamon and Berry Compote

high protein, diabetes friendly, heart healthy, vegetarian

Serves 1

Biscoff overnight oats

Ingredients

  • 1/2 cup your preferred milk
  • 2 tsp chia seeds
  • 1 tbsp biscoff
  • 1/2 cup rolled oats
  • 1 tbsp rice malt syrup

Method

  1. In a serving container add all ingredients. stir until well combined
  2. Cover and refrigerate overnight

Nutrition per serve

  • Energy: 269 cals
  • Protein: 8.3g
  • Total fat: 9.8g
  • Saturated fat: 0.4g
  • Total carbohydrates: 35.9g
  • Sugar: 11.8g
  • Dietary fibre: 4.3g

Apple and Cinnamon overnight oats

Ingredients

  • 1/2 cup your preferred milk
  • 2 tsp chia seeds
  • 1 tbsp cinnamon
  • 1/2 cup rolled oats
  • 1 tbsp rice malt syrup

Method

  1. In a serving container add all ingredients. stir until well combined
  2. Cover and refrigerate overnight.
  3. Top with sliced apple and yoghurt.

Nutrition per serve

  • Energy: 198 cals
  • Protein: 10.6g
  • Total fat: 4.1g
  • Saturated fat: 0.4g
  • Total carbohydrates: 33.2g
  • Sugar: 12g
  • Dietary fibre: 7.9g

Berry Compote overnight oats

Ingredients

  • 1/2 cup your preferred milk
  • 2 tsp chia seeds
  • 1/4 cup mixed berries
  • 1/2 cup rolled oats
  • 1 tbsp rice malt syrup

Method

  1. In a serving container add all ingredients. stir until well combined
  2. Cover and refrigerate overnight.
  3. Top with yoghurt and granola.

Nutrition per serve

  • Energy: 190 cals
  • Protein: 8g
  • Total fat: 4.2g
  • Saturated fat: 0.4g
  • Total Carbohydrates: 29g
  • Sugar: 13.5g
  • Dietary fibre: 4.3g