Category: Breakfast | Low GI | Make-Ahead | 5 Minutes Prep
Mornings don’t have to be chaotic, and breakfast doesn’t need to be a mad scramble. This Greek Yogurt Bircher is a low-GI, make-ahead solution that’s creamy, satisfying, and full of flavour — all without touching a stove. Toss it together the night before, pop it in the fridge, and wake up to a breakfast that feels indulgent but is actually packed with slow-release energy, protein, and antioxidants. Perfect for solo cooks who like to prep ahead and skip the morning stress.
Nutrient Spotlight
- Rolled oats – Slow-digesting carbs that keep you full and support steady blood sugar levels.
- Chia seeds – Fibre-rich and a source of omega-3s to help reduce inflammation.
- Greek yogurt – High in protein to maintain satiety and gut-friendly probiotics.
- Berries – Low GI, antioxidant-rich fruits that provide natural sweetness without spiking glucose.
- Milk – Adds calcium, vitamin D, and a touch of creaminess.
Ingredients (Single Serve)
- ½ cup rolled oats (old-fashioned, not quick oats)
- 1 tsp chia seeds
- ½ cup Greek yogurt (plain, unsweetened)
- ½ cup milk (dairy or unsweetened plant-based)
- ¼ cup mixed berries (fresh or frozen, e.g., blueberries, raspberries, strawberries)
- Optional: small drizzle of honey or sprinkle of cinnamon
Method
- Combine dry ingredients – In a jar or small bowl, mix the oats and chia seeds.
- Add wet ingredients – Stir in Greek yogurt and milk until well combined.
- Add fruit – Fold in the berries, reserving a few to top in the morning if you like.
- Refrigerate overnight – Cover and place in the fridge for at least 6 hours (or overnight).
- Serve – In the morning, give it a good stir, add any remaining berries or a light sprinkle of nuts/seeds, and enjoy.
Low GI Notes
- The combination of oats, chia, Greek yogurt, and berries keeps this breakfast slow-digesting and low GI.
- Sweeteners are optional — the berries provide natural sweetness, so you can keep sugar minimal.
- Perfect for maintaining steady morning energy without crashes.
Storage & Reheating
- Fridge life: Best eaten within 2–3 days when stored in a covered container.
- No reheating needed — this is a cold, ready-to-go breakfast.
- Make-ahead tip: Prepare 2–3 jars at once for grab-and-go breakfasts all week.
Swaps & Variations
- Swap berries for diced apple, pear, or kiwi — still low GI and nutrient-rich.
- Add a tablespoon of nut butter or a sprinkle of cinnamon or cacao nibs for extra flavour.
- Use almond, oat, or soy milk if you prefer a dairy-free version.
Love the convenience of this Greek Yogurt Bircher? Make a batch, customise with your favourite fruit, and let it simplify your mornings. Share your favourite combos in the comments below and explore more low GI breakfast ideas in the full Low-GI 7-Day Meal Plan!
