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Breakfast

Overnight Oats

Serves 1Night before, no cooking
Gout-Friendly
★★★★☆
Low purine. Small honey is fine — avoid HFCS
Fatty Liver-Friendly
★★★★☆
High fiber, complex carbs. Skip sweetener to keep sugar minimal

Serves: 2 | Calories: ~400 per serving

Gout-friendly: ★★★☆☆

Fatty Liver-friendly: ★★★☆☆

← Recipes No Cook · Breakfast · Batch Prep

Overnight Oats Serves: 1 jar Serving: 1 full jar (~12–14 oz) Prep: Night before, no cooking Gout-Friendly ★★★★☆ Low purine. Small honey is fine — avoid HFCS. Fatty Liver-Friendly ★★★★☆ High fiber, complex carbs. Skip sweetener to keep sugar minimal.

Nutrition per jar — with chia seeds, no sweetener ~380 Calories ~22g Protein ~52g Carbs ~8g Fat ~9g Fiber ~120mg Sodium ~12g Sugar

Ingredients per jar

  • ½ cup rolled oats (not instant)
  • ⅔ cup plain Greek yogurt
  • ½ cup unsweetened almond milk (or low-fat dairy milk)
  • ½ cup mixed berries, fresh or frozen
  • 1 tbsp chia seeds (optional)
  • ½ tsp vanilla extract
  • 1 tsp honey or maple syrup (optional — skip if reducing sugar)

    • Instructions

  • Add oats, chia seeds, vanilla, and sweetener (if using) to a mason jar or lidded container.
  • Add Greek yogurt and almond milk. Stir well to combine.
  • Top with berries. Do not stir them in — let them sit on top.
  • Seal and refrigerate overnight, or at least 4 hours.
  • In the morning, stir everything together. Eat cold from the jar. Meal Prep Notes
  • Prep up to 3–5 jars at once . Keeps 4–5 days in the fridge.
  • Plain yogurt only — flavored varieties add significant sugar.
  • Berries can be swapped for sliced apple or banana.
  • Skip the honey if actively reducing sugar — berries provide enough sweetness.