Skip to content
Breakfast recipe

Slimming World Overnight Oats

By Jenny Updated

Breakfast Prep: 5 mins Cook: 0 mins Serves 1
Overnight oats are the breakfast that requires almost no effort and delivers sustained energy all morning. On Slimming World, rolled oats at the right portion count as your Healthy Extra B, making this entirely syn-free. The trick is layering the right combination of fat-free yogurt, skimmed milk, and berries so you wake up to something that genuinely feels indulgent. Berries are a Speed Food on the plan, which means starting your day with overnight oats is one of the most plan-friendly breakfasts you can have. Prepare it the night before in a jar or bowl, seal it, and it is waiting for you in the morning without any thought required.

Ingredients

Serves 1

  • 40g rolled oats (Healthy Extra B) (Use as your HEB — weigh accurately)
  • 100ml skimmed milk
  • 100g fat-free natural yogurt
  • large handful mixed berries (fresh or frozen)
  • pinch ground cinnamon
  • few drops (optional) vanilla extract

Method

  1. 1

    Weigh the rolled oats carefully — 40g is the standard Healthy Extra B portion and accurate weighing matters here. Place the oats in a jar, bowl, or container with a lid.

  2. 2

    Pour the skimmed milk and fat-free natural yogurt over the oats.

  3. 3

    Add a pinch of cinnamon and the vanilla extract if using. Stir everything together well so the oats are fully submerged in the liquid.

  4. 4

    Top with half the berries — these can be fresh or frozen, pressed down slightly into the mixture.

  5. 5

    Cover the jar or bowl with a lid or cling film and refrigerate overnight, or for at least 6 hours.

  6. 6

    In the morning, give the oats a stir — they will have absorbed all the liquid and turned thick and creamy. Top with the remaining fresh berries and eat straight from the fridge or at room temperature.

Tips & swaps

If you prefer your overnight oats sweeter, stir in a teaspoon of sweetener with the milk — most artificial sweeteners are free. Frozen berries work just as well as fresh and are much more economical; add them frozen and they will thaw overnight in the fridge. You can prepare two or three jars at once for several days of breakfasts.

FAQs

Are overnight oats syn-free on Slimming World?

Yes, as long as you use your 40g rolled oats as your Healthy Extra B allowance. Skimmed milk at 350ml counts as your Healthy Extra A, but for overnight oats you are using a much smaller amount — 100ml — which is free as a measured portion within your allowance. Fat-free natural yogurt and all fresh berries are free foods. The entire recipe as written costs zero syns as long as the oats are used as your HExB. If you have already used your HExB on something else, the oats themselves would cost around 6 syns.

Can I use full-fat yogurt or whole milk?

Skimmed milk and fat-free yogurt are both free on Slimming World within measured portions, which is why they work in this recipe. Semi-skimmed milk in small quantities (up to 100ml) can also be used. Full-fat yogurt and whole milk both carry syn values — full-fat Greek yogurt is around 3–4 syns per 100g and whole milk around 1 syn per 100ml. For overnight oats, the fat-free versions genuinely taste just as creamy because the oats absorb the liquid and become thick and rich regardless of the fat content.

How long do overnight oats keep in the fridge?

Overnight oats keep well in a sealed jar or container in the fridge for up to three days, making them ideal for meal prepping the start of the week. After three days the oats can become slightly too soft and mushy. For best texture, prepare a maximum of two days ahead. The berries are best added fresh on the day rather than stored in the jar, as they release juice that can make the oats overly wet and discolour the mixture.

More recipes

Breakfast

Slimming World Baked Oats

Breakfast

Slimming World Banana Oat Pancakes

Breakfast

Slimming World Egg Muffins

Newsletter

Kitchen-tested, inbox-ready.

One weekly email with new syn values, recipes, and honest food reviews. No spam, unsubscribe any time.