Breakfast
Vegetable Omelette with Whole-Grain Toast
A quick stovetop breakfast pairing eggs and vegetables with whole-grain toast for a simple, protein-and-fibre start to the day.
Breakfast
Overnight Oats with Yogurt, Fruit and Chia
A make-ahead breakfast bowl combining whole-grain oats, a protein-rich base, chia and fresh fruit — ready straight from the fridge.
- Prep time: 5 minutes plus refrigeration
- Servings: 1
- Category: Breakfast
Ingredients
- 1/2 cup rolled oats
- 3/4 cup plain unsweetened yogurt or unsweetened milk
- 1 tablespoon chia seeds
- 1/2 cup fresh or frozen fruit
- Ground cinnamon to taste
Preparation
- Mix the oats, yogurt or milk and chia.
- Refrigerate in a covered container overnight or for at least four hours.
- Add the fruit and cinnamon before serving.
Optional substitution: Use a fortified unsweetened plant-based yogurt or milk when appropriate.
Why it fits: Includes whole grains, fruit and a protein-containing base without requiring added sugar.
Allergen note: May contain dairy; check plant-based products for nuts or soy.
Related recipes
Breakfast
Banana and Oat Pancakes
Small pancakes made from mashed banana, oats and egg, naturally sweetened by the fruit and served with yogurt or fresh fruit.
Breakfast
Yogurt Bowl with Apple, Oats and Walnuts
A quick yogurt bowl combining fruit, oats and walnuts for a protein-and-fibre breakfast with no added sugar.
How this content is maintained
T9 BMI Check is an educational resource for adults. This recipe is original and was not copied from another website. It is part of the healthy recipes collection, which lists the full sources this content was researched against and is not affiliated with or endorsed by those organizations.
Prepared and maintained by T9 BMI Check
Last reviewed against the cited sources: July 17, 2026