Banana + Berry Overnight Oats

Name: Banana + Berry Overnight Oats
Prep time: 5 min
Total time: 5 min
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

5 minVegetarianGut healthBone densityLuteal phaseNo-cookMeal prep friendlyHigh fiber

Servings:

Ingredients

—Rolled oats — 50 g
—Low-fat kefir — 150 ml
—Cottage cheese — 60 g
—Banana — ½
—Berries (frozen or fresh) — 60 g
—Extra sliced banana and berries, to top

Allergens

Contains dairyContains gluten

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.

Sources

— EFSA Journal, 2011;9(6):2207 — EFSA Journal, 2009;7(9):1210

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

fat

62g

carbs

fiber

Always check product labels for allergens.