The flavours of carrot cake, mixed the night before, so breakfast is ready the moment you open the fridge.
Why overnight oats?
"Overnight oats are a fantastic way to start the day if you've got little time to make porridge and need to get out the door quick!" Matt Jones, Sports Nutritionist, KÄLLA
This is Day 1 breakfast in The Grateful Gut, the 14-day meal plan Matt Jones wrote for KÄLLA. Left overnight, the oats soak up the milk and yogurt and turn thick and creamy without any heat, closer to a pudding than a porridge. Grated carrot and sultanas bring the sweetness and walnuts the crunch.
What does each ingredient bring?
| Ingredient | What it brings |
|---|---|
| Porridge oats | Beta-glucan, a soluble fibre, and slow-release carbohydrate that keeps you full through the morning |
| Milk & yogurt | Protein, and the liquid the oats soak up overnight |
| Carrot | Natural sweetness, colour and beta-carotene |
| Sultanas | Sweetness from whole fruit, with the fibre still in it |
| Walnuts | Crunch, and plant-based omega-3 in the form of ALA |
| Cinnamon | The warm carrot cake flavour |
Nutrition per portion
| Calories | Carbs | Protein | Fat |
|---|---|---|---|
| 492.7 kcal | 63.7 g | 18.1 g | 19.6 g |
Values from Matt Jones's original recipe, for one portion.
How can you add more fibre to overnight oats?
Fibre is the part of the diet most of us quietly skip. Up to 90% of people do not reach the recommended daily intake, and fibre is what the beneficial bacteria in the gut feed on.
Overnight oats are one of the easiest places to add more. A tablespoon of PREBIOTIC BLEND stirs straight into the jar with everything else and gives 5 g of prebiotic fibre from wholefoods, along with digestive enzymes that support gut comfort. Thick bases like oats and yogurt are where it works best.
Would you rather have something warm?
The same flavours work as a cooked breakfast. Matt's carrot cake porridge is ready in twelve minutes and brings 23 g of protein to the table.
Who is it for, and who is it not?
A grab-and-go breakfast for one, and easy to make several jars at once. It is vegetarian as written. For a dairy-free version, Matt's swaps in the plan are lactose-free, oat or almond milk, lactose-free, oat or coconut yogurt, and maple syrup instead of honey. Oats are not automatically gluten-free, so choose certified gluten-free oats if you have coeliac disease.
A word on PREBIOTIC BLEND. It contains chicory root inulin and oat flour, so it is neither low-FODMAP nor gluten-free. If you have coeliac disease or are sensitive to FODMAPs, it is not the right product for you, and if your stomach is sensitive in general, start with a smaller amount. As always: supplements are there to support a varied diet and a healthy lifestyle, never to replace them.
Ready to make it? Ingredients and the step-by-step method are below.
Ingredients
- 100 ml semi-skimmed milk
- 50 g yogurt
- 50 g porridge oats
- 20 g walnuts
- 20 g sultanas
- 1 level tsp honey
- ½ medium baby carrot
- 1 tsp ground cinnamon
Instructions
- In a bowl, mix the oats, milk (or alternative), skyr yogurt, sultanas, crushed walnuts, grated carrot, cinnamon and nutmeg.
- Mix well, then transfer to a seal-tight jar or tupperware, or cling film the bowl.
