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Breakfast

Overnight Oats with Berries and Almonds

Oats, chia and isolate left to set overnight, topped with berries and chopped almonds. 35 g of protein for 435 kcal.

Calories
435kcal
Protein
35g
Fat
14g
Carbs
46g

Per serving, makes 1. Published 6 September 2026.

Allergens

  • Gluten
  • Milk
  • Tree nuts
  • Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.
  • Most whey powders contain soya lecithin, which counts as soya. Check the tub.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Rolled oats40 g
  • Unsweetened almond milk180 ml

    Unsweetened almond milks run from about 13 to 24 kcal per 100 ml depending on the brand, which is a 20 kcal spread on this jar before anything else varies.

  • Whey isolate28 g

    Figures use an isolate at roughly 85 g of protein per 100 g. A flavoured blend is nearer 75 g and carries more carbohydrate.

  • Chia seeds10 g
  • Mixed berries100 g

    Strawberries are about 32 kcal per 100 g and blueberries about 57, so which berries go on top moves the total by around 25 kcal.

  • Almonds10 g

    Roughly chopped, to finish.

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Method

  1. Stir the oats, chia seeds and isolate together dry in a jar so the powder is evenly distributed before any liquid goes in.

  2. Pour over the almond milk and mix until there are no dry pockets.

  3. Cover and leave in the fridge overnight, or at least six hours, so the oats soften and the chia sets the mixture.

  4. In the morning, loosen with a splash more almond milk if it has thickened too far.

  5. Top with the berries and the almonds, roughly chopped.

Worth knowing

  • Powder before liquid. Isolate stirred into a wet jar clumps, and the clumps do not break up overnight.
  • The supplied figures were 485 kcal, 33P, 16F and 50C. Recomputing from these weights gives 435, 35, 14 and 46. Taking the most calorie-dense plausible products, a 24 kcal almond milk and blueberries rather than mixed, only reaches 462. The gap is in the products rather than the arithmetic, so the lower figure is published and the two ingredients that move it are noted above.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.