MANGO CHIA OVERNIGHT OATS

I'm starting or rather continuing healthy eating with oats. Overnight oats to be precise, fast, quick and filling. The best part of making overnight oats is that you can top up with fruits, nuts, granola, seeds or even chocolate. It's mango season again and I thought why not make it a fruit oats meal that is vibrant and tropical plus of course delicious! I had fun making the strawberry one so this was even more exciting coming up with the flavor combinations. Oats contain carbohydrates, fiber, protein and good fat which gives the body the daily recommended nutrients and keeps you full for the rest of the day. This is turn lowers the risk of hear disease and reduces the level of blood cholesterol. Mangoes on the other side give you Vitamin C and folate while chia seeds are rich in protein, calcium, iron, carbohydrates and good dietary minerals. Combine these three ingredients and you are on your way to a filling healthy breakfast or snack option that will leave you satisfied and peace of mind. Mangoes are still in season so you have to take advantage of them to add delicious fruits to your diet. Overnight oats are great because you use minimal effort but the next day you have breakfast ready to go that has all the elements of healthy eating and/or snacking.

INGREDIENTS

1 Cup Rolled Oats
1 Teaspoon Chia Seeds
1 Tablespoon Honey
1/2 Cup Plain Yoghurt
1/2 Cup Milk
1 Mango

METHOD
Pour rolled oats in a mason jar

Add honey

Add chia seeds and stir to combine

Pour in milk

Add yoghurt, stir completely

Stir mixture to combine. Cover mason jar with lid and refrigerate overnight

Next day top oats with chia seeds, and chopped mangoes

Next day pour the mixture in a bowl, top with chopped mango and more chia seeds

MANGO CHIA OVERNIGHT OATS

Recipe by Mulunga Alukwe

Prep time: 10 Minutes

Cook time: 00 Minutes

Total time: 10 Minutes

Yield: 1 Serving

Ingredients

• 1 Cup Rolled Oats
• 1 Teaspoon Chia Seeds
• 1 Tablespoon Honey
• 1/2 Cup Plain Yoghurt
• 1/2 Cup Milk
• 1 Mango

Cooking Directions

1. Pour rolled oats in a mason jar. Add honey. Add chia seeds and stir to combine. Pour in milk. Add yoghurt, stir completely
2. Stir mixture to combine. Cover mason jar with lid and refrigerate overnight
3. Next day pour the mixture in a bowl, top with chopped mango and more chia seeds

Mango Chia Overnight Oats – FAQs

Mango Chia Overnight Oats combine the creamy texture of oats with the tropical sweetness of mango and the nutritional benefits of chia seeds. This dish is a great make-ahead breakfast or snack option. You might wonder how long it takes to prepare, typically, it requires only about 5 to 10 minutes of active prep time, but it needs to chill overnight to allow the oats and chia seeds to soften and absorb the liquid fully.

Many ask whether this recipe is suitable for meal prep. Absolutely! It stores well in the refrigerator for up to three days, making it perfect for busy mornings. Another common question concerns the type of milk to use. You can use dairy or plant-based milk according to your preference; almond, coconut, or oat milk all work wonderfully and can subtly change the flavor profile.

For those curious about texture, if you prefer your oats less thick, simply add a bit more milk before serving. Additionally, you can customize the sweetness by adjusting the amount of honey or sweetener. Mango chunks can be fresh or frozen depending on availability, and adding toppings like nuts, seeds, or shredded coconut can enhance both nutrition and flavor.

Printable Nutrition Card (Per serving – approx. 1 cup)

Nutrient	Amount	Notes
Calories	~280 kcal	Moderate calorie content from oats and chia
Protein	7 g	Good plant-based protein from oats and chia
Carbohydrates	40 g	Natural sugars from mango plus complex carbs
Sugars	12 g	Includes natural fruit sugars and added sweetener
Total Fat	7 g	Mostly healthy fats from chia seeds
Saturated Fat	1 g	Depends on type of milk used
Fiber	10 g	High fiber from oats, chia, and mango
Sodium	40 mg	Naturally low sodium

Note: Values are approximate and may vary with specific ingredients.

Dietary Information Table

Diet Type	Suitable?	Notes
Vegetarian	✅ Yes	Entirely plant-based ingredients
Vegan	✅ Yes	Use plant-based milk and sweetener
Gluten-Free	✅ Yes*	Use certified gluten-free oats
Dairy-Free	✅ Yes	Use dairy-free milk options
Nut-Free	✅ Yes*	Avoid nut-based milk or toppings
Low Carb	❌ No	Contains oats and fruit, which add carbohydrates

Tip: For gluten sensitivity, ensure to buy oats labeled gluten-free.

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.

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