Overnight Oats

With 548 kcal and 18g of protein, the slow-digesting complex carbohydrates keep you full until lunch.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (1 serving), not per serving.

• 50g rolled oats · 190 kcal in the whole recipe
• 200ml semi-skimmed milk · 90 kcal in the whole recipe
• 1 medium banana · 107 kcal in the whole recipe
• 20g walnuts · 131 kcal in the whole recipe
• 1 tsp honey · 30 kcal in the whole recipe

Method

1. Prepare a glass jar or a sealable container as your necessary equipment.

   

2. Pour 50 grams of rolled oats into the jar.

   

3. Add 200 ml of semi-skimmed milk over the oats.

   

4. Close the lid tightly and shake for 10 seconds until the ingredients are fully combined.

   

5. Place the jar in the refrigerator and let it sit for at least 6 hours or overnight.

   

6. Take the jar out of the fridge in the morning and check that the oats have absorbed the milk and softened.

   

7. Slice the banana and place it on top of the softened oats.

   

8. Break the walnut kernels into small pieces with your hands and sprinkle them over the bananas.

   

9. Finally, drizzle 1 teaspoon of honey over the mixture and consume immediately.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.