Breakfast · Oats, chia & porridge

Overnight oats

Name: Overnight oats
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Ingredients: 1 cup oatmeal; 1 cup whole milk; 1/2 cup whole-milk Greek yogurt; 1 1/2 tbsp chia seeds; 1 tbsp honey; 3/4 cup blueberries; 1/2 tsp ground cinnamon

The make-ahead breakfast that runs the internet every January: oats, milk, yogurt and chia, stirred tonight, ready when you wake up. No cooking at any point.

Time: 5 min (5 prep + 0 cook)
Servings: 2
Per serving: 390 kcal
Protein: 16 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 cup oatmeal80 g
1 cup whole milk240 g
1/2 cup whole-milk Greek yogurt120 g
1 1/2 tbsp chia seeds15 g
1 tbsp honey20 g
3/4 cup blueberries120 g
1/2 tsp ground cinnamon1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Stir everything except the berries together in a jar. The chia is structural — it's what turns milk into pudding by morning.
Fridge, lidded, at least 4 hours; overnight is the point.
Stir once in the morning, loosen with a splash of milk if it's set too firm, and top with the berries.

Do the oats need cooking first?

No — soaking does to rolled oats what heat does, just slower. Steel-cut stay too chewy and instant go to paste; old-fashioned rolled oats are the one right answer here.

Alternative

Protein overnight oatswith whey and cottage cheese43

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

17% of kcal

73% water

21 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 780 kcal goes into the pot, 596 g of ingredients comes out as ~620 g of food → 126 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 126
Protein: (17%); 5 g
Fat: (27%); 4 g
Carbohydrates: (57%); 18 g
of which sugar: 7 g
Fiber: 3 g
Sodium: 75 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.