Soured Overnight Oats


AGE APPROPRIATE: When on 2 meals a day
1 adult and 1 child

These oats are a staple in our house – mainly because I can pre-prepare them the day before, making those busy mornings that little bit easier! These overnight oats are soured, which breaks down the phytic acid on the oats, making them a lot easier to digest and allowing the body too readily absorb more of the nutrients.

Soured Overnight Oats

RSF | NF - can be DF and EF and GF
Course 2 meals a day, Breakfast, Family Meals, Main Course
Servings 2 people


  • Stirring Utensil
  • Stirring Utensil
  • Saucepan


  • 1 cup rolled oats
  • 2 tsp chia seeds
  • 2 tsp hemp seeds
  • 2 tsp flaxseed meal
  • 1 tsp apple cider vinegar or lemon juice
  • 1 cup milk or mylk of choice
  • 1 TBSP butter or ghee*
  • 1 egg yolk Can omit
  • 1 serve collagen Can omit

Optional Extras

  • ½  banana sliced
  • 1 Small handful of sliced strawberries, blueberries and/or raspberries
  • 1 TBSP cacao nibs
  • 2 tsp cacao powder
  • handful of grated carrot
  • 1-2 tsp tahini
  • 1-2 tsp nut butter of choice


  • coconut yoghurt
  • 1 tsp maple syrup
  • chia seed jam


  • Add oats, chia seeds, hemp seeds and flaxseed meal into a jar or container and cover with filtered water, add a tsp of apple cider vinegar or lemon juice. Place a lid or a cover over, and leave overnight (or at least 6 hours).
  • When ready to cook, rinse the oat mixture under running water until water starts to run semi-clear.
  • To a medium size saucepan, add the oat mixture, milk of choice, butter/ghee, egg yolk and collagen powder (add any optional extras of choice here also).
  • Cook the oat mixture on a low heat until thickened and warm, stir occasionally. Add a splash more milk if they thicken too much.


AGE APPROPRIATE: When on 2 meals+ a day
**Egg yolk, collagen powder and butter are all optional - these make a great balanced meal but none of the ingredients are necessary to make the porridge work.
- Oats for quinoa flakes for GF
- Butter for ghee or coconut oil or nut butter
- Egg yolk/collagen for nut butter or tahini
- You can omit flaxseed meal/hemp seeds/chia seeds and this porridge will still work fine. These are just for the nutritional benefit!
This will last 2-3 days in the fridge
Also makes a delicious portable meal if you pop it in a jar for lunchboxes or to take out with you.
Tried this recipe?Let us know how it was!

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