A no-fuss solo breakfast that takes care of your heart while you sleep.
The One-Bowl Wonder That Loves Your Heart Back
If you’ve ever woken up hungry, grumpy, and racing the clock, allow me to introduce your new best mate: overnight oats. This little jar of joy is prepped in under five minutes the night before, and it rewards you the next morning with a heart-hugging, fibre-filled breakfast that’s creamy, crunchy, fruity, and just sweet enough to feel like a treat.
Blueberries bring the antioxidant party, almonds provide the satisfying crunch and heart-healthy fats, and oats? Well, they’re your secret weapon for keeping cholesterol in check. And let’s be honest—there’s something smugly satisfying about waking up to breakfast already done. #WinningAtLife
Why It’s Heart Healthy
Here’s why your heart will love this recipe almost as much as you will:
- Rolled oats are rich in beta-glucan, a type of soluble fibre that helps reduce bad cholesterol (LDL) and keeps you full without spiking blood sugar.
- Blueberries are antioxidant powerhouses, linked to reduced blood pressure and improved artery function.
- Almonds provide healthy monounsaturated fats and vitamin E, both supportive of good cholesterol levels.
- Chia seeds bring extra omega-3s and fibre to the table.
- Unsweetened almond milk and low-fat Greek yogurt keep the dish light but creamy, with added calcium and probiotics for gut and heart health.
It’s a breakfast that checks the boxes for nutrition, taste, and “I can make this in my sleep” simplicity.
Ingredients (Serves 1)
- ½ cup rolled oats
- ½ cup unsweetened almond milk
- ¼ cup low-fat plain Greek yogurt
- 1 tsp chia seeds
- A handful of fresh blueberries
- 6–8 slivered almonds
- A drizzle of honey or maple syrup (optional)
Instructions
- Mix it up the night before: In a jar or small bowl, stir together the rolled oats, almond milk, Greek yogurt, and chia seeds.
- Cover and chill: Pop it in the fridge overnight (or at least 4 hours).
- Top and go: In the morning, top with blueberries, almonds, and—if your sweet tooth insists—a light drizzle of honey or maple syrup.
Eat cold, grab-and-go style, or heat in the microwave for 30–45 seconds if you prefer your oats warm and cozy.
Tips for Solo Eaters
- Jar hack: Make it in a recycled peanut butter jar or a small mason jar—lid on, breakfast sorted.
- Make-ahead bonus: Prep two or three at once so you’ve got brekkie done for nearly half the week.
- Swap alert: No blueberries? Try sliced strawberries, raspberries, or a few pomegranate seeds.
- Nut-free? Use pumpkin seeds instead of almonds for crunch and zinc.
Nutrition at a Glance (per serve, approx.)
- Calories: 310
- Protein: 12g
- Fibre: 7g
- Fat: 11g (mostly heart-healthy)
- Added sugar: 0–5g (depending on honey/maple use)
Your Morning, Sorted
Overnight oats are more than a trend—they’re a solo kitchen survival tool. This recipe is creamy, crunchy, fruity, and nutritious enough to power your brain, body, and heart through even the busiest morning.
Got a favourite topping twist? Share it in the comments or tag @Plan4One on social media with your jar creation. Hungry for more healthy breakfasts? Browse our solo breakfast ideas for one.
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