Serves: 2 | Calories: ~400 per serving Gout-friendly: ★★★☆☆ Fatty Liver-friendly: ★★★☆☆

← Recipes No Cook · Breakfast · Batch Prep

Overnight Oats Serves: 1 jar Serving: 1 full jar (~12–14 oz) Prep: Night before, no cooking Gout-Friendly ★★★★☆ Low purine. Small honey is fine — avoid HFCS. Fatty Liver-Friendly ★★★★☆ High fiber, complex carbs. Skip sweetener to keep sugar minimal.

Nutrition per jar — with chia seeds, no sweetener ~380 Calories ~22g Protein ~52g Carbs ~8g Fat ~9g Fiber ~120mg Sodium ~12g Sugar

Ingredients per jar

• ½ cup rolled oats (not instant)
• ⅔ cup plain Greek yogurt
• ½ cup unsweetened almond milk (or low-fat dairy milk)
• ½ cup mixed berries, fresh or frozen
• 1 tbsp chia seeds (optional)
• ½ tsp vanilla extract
• 1 tsp honey or maple syrup (optional — skip if reducing sugar)

Instructions

• Add oats, chia seeds, vanilla, and sweetener (if using) to a mason jar or lidded container.
• Add Greek yogurt and almond milk. Stir well to combine.
• Top with berries. Do not stir them in — let them sit on top.
• Seal and refrigerate overnight, or at least 4 hours.
• In the morning, stir everything together. Eat cold from the jar. Meal Prep Notes
• Prep up to 3–5 jars at once . Keeps 4–5 days in the fridge.
• Plain yogurt only — flavored varieties add significant sugar.
• Berries can be swapped for sliced apple or banana.
• Skip the honey if actively reducing sugar — berries provide enough sweetness.