10 tips for perfect overnight oats on Slimming World New
We all know that feeling. The alarm goes off, and you just want five more minutes in bed. But then you remember you need to sort out a healthy breakfast before running out the door. If you grab something quick from a shop, it might not fit your plan. If you skip it, you might end up hangry by 10 am.
This is where overnight oats Slimming World style comes to the rescue.
If you have never tried them, you are in for a treat. Think of a creamy, tasty breakfast that is ready and waiting for you the moment you wake up. It is like a little gift to your future self. It saves time, saves money, and can help you stay on track with your weight loss.
Here is my ultimate guide to making the best overnight oats (and even Weetabix!) while following the plan.
Disclaimer: Just Average Jen is an independent blog and I am not trained or employed by Slimming World. The views here are my own and based on my personal experiences. Please always check your own plan, nutritional values, and Syns yourself to be safe.
1. Know your Healthy Extra Choices
The most important part of making overnight oats on the plan is the oats themselves. Plain porridge oats are a great source of fibre. On the Slimming World plan, you can usually have 40g of plain porridge oats as a Healthy Extra choice.
If you weigh them out properly, you don’t have to count any Swips for the oats. This makes them a brilliant base for a filling meal. If you have already used your Healthy Extras, you just need to count the Syns for the oats instead. It is usually around 7 Swips for 40g, but always check your app or book.
If you are confused about what counts, check out my full Healthy Extra Fibre guide for a list of foods we enjoy.
2. Pick the right yoghurt
The creaminess of overnight oats comes from the yoghurt. To keep the overnight oats Slimming World friendly, you need to pick a yoghurt that is free of Swips.
Fat-free natural yoghurt or Greek-style fat-free yoghurt are usually the best options. They are thick, filling, and completely free to eat. If you find plain yoghurt a bit sour, you can add a little sweetener.
You can also use flavoured yoghurts, such as Müller Light or other fat-free brands. Just be careful, as some yoghurts that used to be free now have a small Swip value (often half a Swip). It is always worth a quick check before you stir it in.
3. Include “Speed” fruit
One of the best ways to fill up and boost your weight loss is to add plenty of “Speed” fruit to your jar. These are fruits that are lower in sugar and nutrient-dense.
Great options for overnight oats include:
- Raspberries
- Strawberries
- Blackberries
- Blueberries
You can use fresh or frozen fruit. I actually love using frozen fruit because, as it defrosts overnight in the fridge, it releases lovely juices that soak into the oats, turning them purple or pink!
For more inspiration on starting your day right, check out my list of healthy breakfast ideas.
4. Get the liquid ratio right
Nobody likes dry oats, but you don’t want oat soup either. Getting the liquid right is key.
You can use milk, water, or just stick to yoghurt.
- Milk: If you use milk, remember this comes from your Healthy Extra allowance (for calcium). If you don’t measure it, you will need to Swip it.
- Water: If you want to save your milk allowance for cups of tea, you can mix your oats with a little water and plenty of yoghurt. It still tastes creamy!
A good starting point is a 2:1 ratio of yoghurt/liquid to oats. So if you use half a cup of oats, use a full cup of yoghurt mix.
5. Try overnight Weetabix recipes
Have you heard of the viral trend? It is not just about oats anymore. You can make overnight Weetabix recipes that taste just like cheesecake.
It works in the exact same way.
- Take 2 Weetabix biscuits (this is also a Healthy Extra choice).
- Crumble them into the bottom of your jar or container.
- Mix with a splash of milk or water to soften them.
- Top with your flavoured yoghurt and fruit.
When you eat it the next morning, the Weetabix forms a base that feels like a soft biscuit cake layer. It is delicious! For a step-by-step method, you can check out this recipe from Sainsbury’s Magazine.
6. Flavour without the Swips
Plain oats can be a bit boring, but you don’t need to add loads of sugar to make them taste good. There are plenty of ways to add flavour for free or for very few Swips so they are overnight oats Slimming World style.
- Essences: A few drops of vanilla, almond, or peppermint extract can completely change the dish. Almond extract with cherries tastes just like a Bakewell tart.
- Spices: Cinnamon, nutmeg, or mixed spice are free and warm up the flavour.
- Skinny Syrups: There are many sugar-free syrups available in flavours like salted caramel or gingerbread, often free to use.
7. The chocolate fix
If you have a sweet tooth, you can definitely make chocolate overnight oats Slimming World friendly.
- Cocoa Powder: You can use pure cocoa powder, but remember to count the Swips (usually around 1 Swip per teaspoon).
- Choc Shot: This is a liquid chocolate syrup made from fruit sugars. It is usually quite low in Swips (often half a Swip per teaspoon) and mixes really well into cold yoghurt.
- Hot Chocolate Powder: A low-calorie hot chocolate sachet (like Options or Highlights) can be mixed into your yoghurt for around 2 Swips.
8. Why oats are good for your heart
Aside from helping with weight loss, oats are genuinely good for your health. According to HEART UK, oats contain a special type of fibre called beta-glucan.
This fibre forms a gel inside your gut which binds to cholesterol and stops it from being absorbed by your body. It helps lower your cholesterol levels naturally. So, by eating your overnight oats Slimming World friendly breakfast, you are looking after your heart too.
9. Batch prepare for the week
One of the biggest reasons people fall off the wagon is a lack of time. Overnight oats Slimming World friendly can be made in bulk.
They will keep well in the fridge for up to 5 days. You can line up five jars on a Sunday night. Put your oats and fruit in all of them. Add the yoghurt. Screw the lids on, and you are done for the whole working week. If you are not sure about the fruit keeping, just add that every few days, the rest can be made for the week.
If you are looking for specific recipes to batch cook, I have a whole post dedicated to 10 easy healthy overnight oats recipes.
10. Don’t limit it to breakfast
The name says “overnight oats,” and we usually eat them for breakfast, but they make a fantastic dessert too.
If you have used your Healthy Extra B on toast for breakfast, you can simply Swip the oats (approx 7 Swips) and have a jar for pudding. It is much lower in Swips than a slice of cake or a chocolate bar, but it is just as satisfying.
If you make a “Carrot Cake” version with grated carrot, cinnamon, and sweetener, or a “Banoffee” version with banana and toffee yoghurt, it feels like a proper treat but is still an overnight oats Slimming World friendly recipe!
Frequently Asked Questions
Can I warm up overnight oats?
Yes, you absolutely can. While they are designed to be eaten cold (which is great for summer), some people prefer a warm breakfast in winter. Pop your jar in the microwave for a minute or two. Just make sure you use a microwave-safe container!
What is the best container to use?
You can use anything you have. An old jam jar, a Kilner jar, a plastic tub, or even a simple bowl with cling film on top. Mason jars look nice and have good screw-top lids, which are great if you are taking your breakfast to work in your bag. I wrote a guide on containers for overnight oats that may help.
Can I use frozen fruit?
Yes, and I recommend it! Frozen fruit is often cheaper than fresh fruit, and it saves on waste. As it defrosts overnight in the jar, the juices soak into the oats, making them extra fruity.
Can I add chia seeds?
Chia seeds are great for texture and health, but check your plan. They usually have a Swip value if not used as part of your healthy extra allowance. They soak up a lot of liquid, so you might need to add a bit more yoghurt or milk if you use them.
What if I don’t like yoghurt?
If you really don’t like yoghurt, you can make overnight oats with just milk (Healthy Extra A) and fruit. The texture will be a little looser, more like traditional cold porridge, but still tasty.
Are oats gluten-free?
Oats themselves are naturally gluten-free, but they are often processed in factories that handle wheat. If you have an allergy or intolerance, make sure you buy oats that are specifically labelled as “Gluten Free”.
Conclusion
Making overnight oats Slimming World friendly is one of the easiest changes you can make to your routine. It stops you reaching for high-sugar cereals or toast and jam. Whether you stick to the classic oats or try the trendy overnight Weetabix recipes, you are setting yourself up for a good day.
Remember to measure your Healthy Extras, load up on speed fruit, and have fun experimenting with flavours.
Do you have a favourite flavour combination? I would love to hear about it in the comments!
