Low GI, Fibre-Rich, and Gut-Loving—All in One Jar
Plan4One.com | Healthy Solo Cooking Made Simple
There’s a reason overnight oats have gone from a hippie health food to an Instagram breakfast darling—they’re easy, tasty, and sneakily good for you. But this one’s had a glow-up. Meet the Oat & Chia Breakfast Parfait with Kiwi & Yogurt—a high-fibre, Low GI, gut-friendly breakfast that’ll keep you full ‘til lunch without the blood sugar rollercoaster.
This solo-friendly recipe layers creamy oats with probiotic-rich yogurt, omega-packed chia, and zingy kiwi. You’ll feel like you’re eating dessert, but your body will thank you like you’ve just had a salad.
💪 Why It’s Low GI & Good For You
Let’s break it down:
- Rolled oats are naturally Low GI and rich in beta-glucan, a soluble fibre that helps slow digestion and lower cholesterol.
- Chia seeds add fibre, healthy fats, and slow-release energy to keep you full and focused.
- Kiwi may be tangy and sweet, but it’s surprisingly Low GI and full of vitamin C, antioxidants, and digestive enzymes.
- Greek yogurt brings protein and probiotics to the table, helping stabilise blood sugar and keep your gut flora happy.
📍Best Time to Eat:
Breakfast (or that 10am “I’m hungry but don’t want a muffin” moment).
🥄 Ingredients (Serves 1)
- ½ cup rolled oats
- ½ cup unsweetened almond milk (or other Low GI milk)
- 1 tbsp chia seeds
- ¼ cup plain low-fat Greek yogurt
- 1 tsp honey or stevia (optional)
- 1 kiwi, peeled and sliced
- A sprinkle of cinnamon (optional)
👩🍳 Method
- Night before prep (or 2+ hours ahead):
In a jar or container, mix the oats, almond milk, chia seeds, and honey if using. Stir well, seal, and refrigerate overnight. - Morning layer-up:
Give the oat mixture a stir. If it’s too thick, loosen with a dash more milk. Spoon the yogurt on top, then layer in the sliced kiwi. - Top it off:
Sprinkle with a dash of cinnamon for extra blood sugar benefits (and flair). - Enjoy:
Grab a spoon and eat straight from the jar like the efficient, health-conscious legend you are.
🌿 Bonus Tips for Low GI Solo Cooking
- Choose full-fat Greek yogurt if you find low-fat less satisfying. It slows digestion even more, keeping GI low and hunger at bay.
- Swap the fruit: Berries, peaches, or even a grated green apple can work here and still keep the GI low.
- Double the batch on Sunday night for grab-and-go weekday mornings. They keep 3–4 days in the fridge—no excuses!
- Add protein powder (unflavoured or vanilla) if you need extra oomph post-walk or workout.
🔥 Nutrition Per Serve (Approx.)
- Calories: 320 kcal
- Protein: 12g
- Fibre: 9g
- GI Rating: Low
- Prep Time: 5 mins + overnight
- Cost per serve: ~$2.80
💬 Final Thoughts
This parfait is the unsung hero of Low GI breakfasts—no stove, no fuss, and no 10am sugar crash. Whether you’re kicking off a busy workday or rolling into a lazy Sunday, this one’s a solo win. And if you’re not a morning person? Just prep the night before and let the fridge do the work.
🔄 Try These Next:
- Low GI Chicken Stir-Fry with Brown Rice
- Barley & Roasted Veg Salad with Feta
- Soba Noodle Bowl with Edamame & Sesame Dressing
💌 Join the Solo Cooking Movement
Love this recipe? Share it with a mate, leave a comment, or subscribe for more single-serve wellness inspiration. Healthy Solo Cooking Made Simple—that’s the Plan4One way.
