How Many Syns In Overnight Oats? Are They Slimming World Friendly?
If you're looking for an easy and healthy breakfast, you might be tempted to make some overnight oats at home, but how many syns do these kinds of oats have? Are they high in syns?
Overnight oats have varying syns according to the ingredients they are mixed with, on average, you can expect them to have around 12.5 syns a serving, making them high in syns, but you can cut down the syns by making them at home and using the oats as your healthy extra B.
In our syn guide below, we will take you through why overnight oats can be high in syns, how to make them SW-friendly, some syn values them and our best recipes for making overnight oats the SW-friendly way at home.
Why Are Overnight Oats High In Syns?
At 12.5 syns a serving, overnight oats are high in syns, using the majority of your daily syn allowance when brought from cafes or the supermarket for example.
These oats get their high syn value mainly from the added ingredients and sugar, for example, Quakers overnight oats can have up to 6g of fat and 15g of sugar.
To make overnight oats more slimming world friendly you can use up to 40g of oats as your healthy extra B and the milk as your healthy extra A dairy allowance. Toppings such as berries can keep the porridge syn free and add sweetness/flavour.
Overnight Oats Syn Values
Overnight oats are typically made at home by soaking the oats overnight in the fridge, however, you can buy supermarket pre-made versions for half the effort, this also gives you a good idea of the syns in overnight oats.
We've listed some syn values for this kind of breakfast down below.
If you are interested in making your SW-friendly overnight oats at home to save syns, we've got four great recipes for you to check out below for a healthy low-syn breakfast that are all syn-free!
Mix the oats, yogurt and 340ml of water in a bowl, leave overnight and enjoy!
Banana Overnight Oats
Ingredients
40g of rolled porridge oats.
200g of fat-free plain yogurt.
Drop of lemon juice.
One banana.
Blueberries.
Method
Mix the oats, yogurt and 340ml of water in a bowl, leave overnight and enjoy, top with more banana in the morning.
Carrot Oats
Ingredients
40g of rolled porridge oats.
200g of fat-free plain yogurt.
One carrot grated and a pear diced.
100g of fat free fromage frais.
100g of quark.
Tablespoon of sweetener.
Method
Mix the oats, yogurt and 340ml of water in a bowl, leave overnight and enjoy, top with the quark, fromage frais and sweetener mixed for the healthy 'icing'.
Apple Oats
Ingredients
40g of rolled porridge oats.
200g of fat-free plain yogurt.
One pinch of mixed spice.
One apple sliced.
Method
Mix the oats, yogurt and 340ml of water in a bowl, leave overnight and enjoy warm, serve with fat free natural yogurt.
Final Words
Overall, overnight oats can be very high in syns when purchased from a cafe or supermarket due to the added sugar and flavourings, to keep overnight oats a syn friendly breakfast, we suggest making them at home by using the oats as your healthy extra B and milk as your healthy extra A.
Jennifer
Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
One comment on “How Many Syns In Overnight Oats? Find Out Here!”
Hi, so glad came across your page, loved reading your ideas. A question for you, do I count chia seeds as syns if mixed into my overnight oats or yoghurt or are they free?
Angie
Hi, so glad came across your page, loved reading your ideas. A question for you, do I count chia seeds as syns if mixed into my overnight oats or yoghurt or are they free?
Angie