Thick yoghurt under a handful of berries, with oats and chia for bite and a little honey. Five minutes, nothing to cook, and most of the protein on the plate comes from the yoghurt.
- Ready in5 minutes
- Serves1
Ingredients
- 250 g greek yoghurt, 0% fat
- 80 g blueberries
- 80 g strawberries
- 30 g rolled oats (use certified gluten-free if needed)
- 10 g chia seeds
- 10 g honey
Method
- Spoon the yoghurt into a bowl and stir the chia seeds through it.
- Hull the strawberries and halve them; rinse the blueberries.
- Scatter the berries over the yoghurt, then the oats.
- Drizzle the honey over the top and eat straight away, or leave it ten minutes so the chia thickens.
What this plate gives you
Almost all of the 31 g of protein is the yoghurt: 250 g of 0% Greek yoghurt carries about 25 g on its own, and the oats and chia add the rest. At 399 calories it is a fifth of a 2,000-calorie day, and the 11 g of fibre from the berries, oats and chia is more than a third of the 28 g the Dietary Guidelines set for that day. There is no cooking, so the only thing that changes the result is the yoghurt: full-fat Greek yoghurt adds about 100 calories and 12 g of fat to the same bowl.
Swaps
- Frozen berries for fresh, thawed for ten minutes: the same fibre and about the same calories.
- Skyr for the Greek yoghurt: a little more protein, the same texture.
- Leave out the honey: 30 calories fewer, and the berries carry enough sweetness for most people.
Keeping it
Eat it when it is made. The oats soften and the berries bleed into the yoghurt within an hour, so assemble the bowl and keep the parts separate if you are packing it.
