Banana + Berry Overnight Oats
5 minBone densityNo-cookLuteal phaseVegetarianMeal prep friendlyGut health
Servings:
1
·
Ingredients
- —50 g Rolled oats
- —150 ml Kefir
- —60 g Cottage cheese
- —½ Banana, mashed
- —60 g Berries (frozen or fresh)
- —Extra sliced banana and berries, to top
Allergens
Contains dairy
Method
- 01Mash the banana in a jar or container.
- 02Add the oats, kefir and cottage cheese; stir well to combine.
- 03Fold in the berries.
- 04Cover and refrigerate overnight (at least 6 hours).
- 05Stir before eating; top with extra banana and berries.
Why this works
Oats retain their beta-glucan fibre, which has been shown to reduce the blood glucose rise after a meal compared with lower-fibre carbohydrates. Kefir and cottage cheese contribute calcium, which is needed for the maintenance of normal bones, alongside protein and live cultures from the fermented dairy.
Meal Prep Tips
Storage: Make 3–4 jars at once for the week. Keeps in the fridge for up to 4 days — stir well before eating, as it thickens over time.
Reheating: No reheating needed — enjoy straight from the fridge.
Pairing: Already a complete breakfast, but a drizzle of honey or a sprinkle of nuts or seeds adds nice variety through the week.
Nutrition (per serving)
410
kcal
20g
protein
8g
fat
62g
carbs
8g
fiber