Healthy Breakfast Recipes

Sweet spiced oats

Breakfast & Brunch
Prep   15 min
  • Instant oats, 2 cup(s), quick or rolled oats
  • Low-fat milk, 1% fat, 3 cup(s)
  • Low-fat yoghurt, vanilla, 1 kg, or strawberry
  • Pumpkin seeds, 28 g, lightly toasted
  • Brown sugar, ½ teaspoon(s)
  • Ground ginger, ½ teaspoon(s)
  • Fresh mint, 1 handful(s), optional


Combine the oats, milk and 200g of the yoghurt in a large bowl. Cover tightly and store in the fridge overnight.

The next day, divide the remaining yoghurt among serving bowls and top with the oat mixture.

Combine the pumpkin seeds, sugar and ginger and sprinkle over the oat mixture. Top with mint leaves, if desired.

TIP: You can easily make a double or triple batch of the overnight oats up to the end of step 1. Store in an airtight container in the fridge for up to 4 days.

Any flavour of low-fat yoghurt is delicious in this recipe so use what you have. You can swap the ground ginger for mixed spice or ground cinnamon, if desired.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 0
Bread & Cereals2.2
Healthy Fats & Oils1
Protein28.8 g
Total fat10.8 g
- Saturated fat3.7 g
Total carbohydrates74.1 g
- Total sugars43.8 g
Fibre5.3 g
Sodium250 mg