For the last couple of months, I’ve had a different breakfast than my usual one: I’ve tried overnight soaked oat. Usually I have bread with butter and cheese (the French way). But by 10:30am – 11am I get very hungry and by 12pm I desperately need to have some lunch. I’m also easily subject to energy fluctuations if I don’t have food regularly. I noticed in the last couple of years that I felt very weak when having a late lunch.

So my nutritionist recommended that I try overnight soaked oat. I’ve got to say that I didn’t give it very long after the first attempt. My first try wasn’t that great. I obtained a sort of cement-like mixture and it was far from mouth-watering. Also, although they say you need to soak the oat overnight for easier digestion, I actually experienced the opposite the first two times I had it.

Anyway, I gave it a go a few more times and I’ve now adopted this breakfast most days. I find that it generally keeps me full for longer than toasts.

Overnight Soaked Rolled Oat – Raspberry, Banana & Cocoa Powder

I make a point of eating my breakfast slowly and I don’t experience any more digestive issue. Also, I think that the glutinous texture comes from the oat I used (Quaker 100% wholegrain rolled oat). I’ve just switched to Sainsbury’s Scottish Whole rolled chunky oats and the texture is completely different. So for the texture, it’s really down to personal taste.

I’ve looked for some recipes on the web and found a few links with fun and tasty ideas – mixing the oat with a bunch of ingredients such as fruit, nuts or nut butter makes it a lot more interesting. Here are my base recipes at the moment:

  • 40g rolled oat, 40ML unsweetened almond milk, almond flakes, 1tsp organic raw cocoa powder, 1tsp wildflower honey and berries such as raspberries or strawberries
  • 40g rolled oat, 20ML lacto-free milk/  20ML lacto-free yogurt, almond flakes, 1tsp unsalted peanut butter, a pinch of Himalayan pink salt (not too much as I find it saltier than your usual table salt) and 1 small banana
Overnight Soaked Rolled Chunky Oat – Strawberry, Peanut Butter & Ground Brazil Nuts

I like to play with the ingredients to make it more exciting – I replace peanut butter with cashew nut butter; I add some shredded coconut, peanut butter chips or a scoop of Nutella; I mix several fruit together.

Overnight Soaked Oat – Apple and Blueberries

Also, I like making my own honey-coated puff rice – it brings a crunchy touch.

Honey-coated puff rice

I mix everything in a takeaway container at night before going to bed. In the morning, I add the fruits and puff rice. And I’m ready to go!


Other suggestions: