Walnut & Flaxseed Overnight Oats
Overnight oats with walnuts, ground flaxseed, yogurt and banana, a make-ahead breakfast with fibre, calcium and plant omega-3 while trying to conceive.
- High fibre
- Omega-3 source
- Make-ahead
Why you'll love this
Stir it together at night and breakfast is waiting in the fridge: creamy oats with banana and a crunchy walnut topping, with no cooking at all.
Good for: Breakfast · Busy mornings · Make-ahead · On-the-go · Trying to conceive
Total Time
10 min
Serves
1 person
Calories
340 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre7 g
- Omega-3 (ALA)1.8 g
- Protein13 g
- Calcium240 mg
Why it can be useful when trying to conceive
When you are trying to conceive, a steady, balanced breakfast is one of the simplest habits to build, and this jar takes five minutes the night before. Milk and yogurt give calcium and protein, oats and flax add fibre, and walnuts and flaxseed bring plant omega-3.
Calcium
Milk plus a spoon of Greek yogurt make this jar rich in calcium, which helps build strong bones and teeth before and during pregnancy.
From: milk, greek yogurt
Omega-3
Walnuts and ground flaxseed give plant omega-3 (ALA); it is a different fat from the DHA in fish, so it sits alongside fish rather than replacing it.
From: walnuts, flaxseed
Fibre
Rolled oats, flaxseed and banana make this breakfast high in fibre, which keeps you full through the morning and helps keep you regular.
From: rolled oats, flaxseed, banana
Protein
Soaking the oats in milk and yogurt turns them into a source of protein at breakfast, without needing eggs.
From: milk, greek yogurt
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Rolled oats – 1/2 cup
- Milk (or fortified plant milk) – 3/4 cup
- Greek yogurt – 2 tbsp
- Walnuts, chopped – 1 tbsp
- Flaxseed, ground – 1 tbsp
- Honey – 1 tsp
- Chopped banana – 1/2
Easy substitutions
Milk → Fortified soy or oat milk
Dairy-free; choose one fortified with calcium. Soy milk contains soy.
Walnuts → Pumpkin or sunflower seeds
A nut-free crunch, though the plant omega-3 will be lower without walnuts.
Honey → Leave it out
The banana gives enough sweetness for most people and cuts the added sugar.
How to make it
- 1
Combine oats, milk, and yogurt in a jar; stir well.
- 2
Mix in ground flaxseed and honey.
- 3
Cover and refrigerate overnight (at least 6 hours).
- 4
In the morning, top with chopped walnuts and banana before serving.
Pregnancy-friendly tips
- Make two or three jars at once and add the banana and walnuts fresh each morning so they stay crisp.
- Use milk fortified with vitamin D if you can find it; taking vitamin D is also advised while trying to conceive.
- If you choose a plant milk, pick one labelled fortified with calcium.
Safety note
- The milk is not cooked here, so use pasteurised packet milk, or boil loose milk and let it cool before soaking the oats.
- Keep flaxseed to the single spoonful in this recipe; evidence on larger amounts in pregnancy is unclear, so skip flaxseed supplements and oil capsules.
Contains: Milk, Tree nuts
Frequently asked questions
Is it okay to eat oats cold without cooking?
Yes. Rolled oats soften fully after at least six hours in milk in the fridge, so they do not need cooking.
Is flaxseed okay if I become pregnant?
Small food amounts like the spoonful here are commonly eaten, but research on flaxseed in pregnancy is not conclusive. Avoid supplements and oil capsules, and ask your doctor if you are unsure.
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