This creamy overnight bircher is a simple, grab-and-go breakfast packed with slow-release carbs to support keeping your energy steady for training and recovery. With calcium-rich dairy, fibre-rich oats and fruit for natural sweetness, it’s an easy, nourishing option for busy athletes.
| Serves: | Prep time: | Cooling time: |
| 6 | 10 mins | Min. 2 hrs |
Vegetarian
Batch Prep
Ingredients
- 2 cups rolled oats
- 160 ml orange juice
- 1 cup milk
- 2 tbsp honey
- 1 cup yoghurt
- 100 g fruit of choice e.g. grated apple, sultanas or mixed berries or sliced banana
- 50 g slivered or whole almonds
Method
- Combine rolled oats, orange juice, milk, honey and yoghurt in a bowl.
- Stand for 2 hours or overnight, in the fridge.
- Take out of fridge and top with fruit and almonds and serve.
Notes:
- Mix and Match your toppings – choose seasonal fruit and add different nuts and seeds for variety.
- Swap dairy options for plant-based options to make this vegan! e.g. nut milk, coconut yoghurt.
- Pro tip: get some healthy fats in by adding a tbsp of nut butter.
| Protein: | 7.2 g |
| Energy: | 839 kJ |
| Carbs: | 30.9 g |
| Fat: | 4.6 g |
| Iron: | 1 mg |
* Per serve excluding toppings
