Overnight oats

Overnight oats
  • Low fat
  • Low phosphate
  • Low potassium
  • Low protein
  • Low salt
  • Vegetarian
  • Breakfast
  • 1 hour or less
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A nutritious breakfast that can be made the night before to save time in the morning.


50g porridge oats

2 apples, coarsely grated

¼ teaspoon cinnamon

¼ teaspoon ground nutmeg

200g 0% fat Greek yoghurt or fat-free plain yoghurt

100ml skimmed milk

100g blueberries


  1. Step 1

    (Optional) Preheat the oven to 150°C/ 130°C fan/ gas mark 2. Weigh out 5g of the porridge oats and spread them onto a baking tray.

  2. Step 2

    (Optional) Bake the 5g oats for 5-10 minutes until golden brown, then remove and turn the oven off. Once cool, place in an air-tight container until needed.

  3. Step 3

    In a bowl, mix together the remaining oats, grated apple and spices, then stir in the yoghurt and milk. Cover the bowl and chill in the fridge for several hours or overnight.

  4. Step 4

    Spoon into two bowls and top with the blueberries and toasted oats (if using).

Food facts

The oats, fruit and milk are the main sources of carbohydrate in this breakfast and the value has been provided for those who have been trained in insulin adjustment.

Apples and blueberries are low potassium fruits, making them a great addition to this recipe. There is over one portion of fruit in this recipe per person. Yogurt and milk are sources of phosphate. If you have been prescribed a phosphate binder, ensure you take them with this. Use of an organic, unsweetened plant milk and yogurt would reduce the potassium and phosphate content further.

Dairy milk is a source of protein, which is useful if you have been advised to eat more protein. If you prefer non-dairy milks then soya milk has a similar amount of protein.

Use gluten-free oats to make this recipe.

Replace the dairy milk and yogurt with non-dairy alternatives or water.

Fresh blueberries can be expensive; however using frozen blueberries can reduce the cost. Alternatively, you could replace the blueberries with some tinned fruit (tinned in juice and drained).