Tart Cherry & Magnesium-Rich Overnight Oats
This breakfast delivers sleep-supportive nutrients from the very first meal of the day. Tart cherry concentrate provides natural melatonin precursors, pumpkin seeds deliver magnesium for muscle relaxation, and Greek yogurt contributes tryptophan — the amino acid your body converts into serotonin and then melatonin as the day progresses.
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Macros per serving: 445 kcal | 18g protein | 62g carbs | 14g fats
Ingredients:
- 60 g rolled oats (certified gluten-free if required)
- 240 ml unsweetened almond milk
- 30 g tart cherry concentrate (Montmorency, no added sugar)
- 15 g chia seeds
- 20 g raw pumpkin seeds
- 80 g Greek yogurt (full-fat, plain, with live active cultures)
- 5 ml raw honey (optional)
- 40 g fresh raspberries
Preparation:
- Combine rolled oats, almond milk, tart cherry concentrate, and chia seeds in a 500 ml glass jar. Stir thoroughly to prevent chia clumping at the bottom.
- Seal and refrigerate overnight — minimum 6 hours — to allow the oats and chia to fully hydrate and the tart cherry to infuse throughout.
- In the morning, fold in Greek yogurt until the texture is uniformly creamy. Top with pumpkin seeds and fresh raspberries. Drizzle honey if desired.
Allergen Warning: Contains dairy (Greek yogurt). Chia seeds expand significantly when hydrated — ensure thorough stirring to prevent clumping.
Swerve / Alternative Option: Replace Greek yogurt with unsweetened coconut yogurt for a fully dairy-free version. Swap pumpkin seeds for sunflower seeds if seed allergies are a concern. For lower carbohydrates, reduce oats to 40 g and increase chia to 25 g.