Overnight Oat Jar – Apple, Chia & Skyr
A 2-minute, make-ahead of time breakfast: creamy oats with apple, chia, and warming cinnamon for steady morning energy.
Plants
oatapplechia seedpumpkin seedcinnamonlemon zest
Tags
stepwise-resetovernight-oatsmeal-prepprotein-breakfast
Main
- Rolled oats — 50 g / ½ cup
- Chia seeds — 1 tbsp
- Skyr or Greek yoghurt (unsweetened) — 120 g / ½ cup
- Milk or fortified plant milk — 120 ml / ½ cup
- Apple — ½, grated
- Pumpkin seeds — 1 tbsp
- Ground cinnamon — ½ tsp
- Lemon zest — a pinch (optional but bright)
- Honey or mashed banana — 1 tsp (optional)
Steps
- Add oats, chia, yoghurt, and milk to a jar; stir until combined.
- Mix in grated apple, cinnamon, lemon zest, and (if using) honey/banana.
- Top with pumpkin seeds.
- Cover and refrigerate overnight (or at least 4 hours).
- In the morning, stir and adjust with a splash of milk to loosen if needed.
Variations
- Berry swap: Use frozen mixed berries instead of apple (stir in before chilling).
- Nutty crunch: Replace pumpkin seeds with chopped almonds or walnuts.
- Sunflower seed and flax seeds are a great addition
- Extra protein: Stir in 1 tbsp cottage cheese or an extra spoon of skyr before serving.
Notes
- Step 1 – Start Your Day with Protein: Yoghurt + milk add protein that slows digestion; chia and oats provide soluble fibre for a gentler glucose rise.
- Chia seeds swell to make a gel, and are a great source of omega-3.
- Plant count: 6 (oats, apple, chia, pumpkin seed, cinnamon, lemon zest).
- Keeps well for 2–3 days in the fridge; make a few jars on Sunday for the week.