Breakfast

Overnight oats with chia and berries

Name: Overnight oats with chia and berries
Prep time: 5 min
Total time: 5 min
Yield: 1 portions
Ingredients: 50 g porridge oats; 120 ml fortified soya milk; 1 tbsp chia seeds; 60 g mixed berries, washed thoroughly; 1 tsp maple syrup

Fridge oats made the night before with chia seeds and fortified milk, topped with washed berries, ready to grab on a busy morning.

Prep: 5 min
Cook: 0 min
Total: 5 min
Portions: 1

Easy
Trying to conceive
Preparing for fertility treatment
Vegan
Fibre-rich
Quick and easy
Budget-friendly

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Gluten-free alternative: use gluten-free oats instead of porridge oats
Ingredient unavailable: use fortified oat milk instead of fortified soya milk

Ingredients

For 1 portion. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Put the oats, milk and chia seeds into a jar or bowl and stir well.
Step 2. Cover and place in the fridge overnight, or for at least 4 hours.
Step 3. In the morning, stir again and loosen with a splash more milk if needed.
Step 4. Wash the berries thoroughly and scatter over the top.
Step 5. Drizzle with maple syrup and serve chilled.

Allergens for your selection

Contains: Cereals containing gluten
Contains: Soya

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-Safety Notes

Wash berries thoroughly under running water before use.
Eat within 24 hours of making as this dish is not cooked.

Supplements and drinks

The NHS advises taking a 400 microgram folic acid supplement every day while trying for a baby and until you are 12 weeks pregnant. Folate-containing foods do not replace that supplement. Some people are advised to take a higher dose — ask your GP.
The NHS advises considering a daily 10 microgram vitamin D supplement, particularly between October and early March.
The NHS advises avoiding alcohol if you could become pregnant, and limiting caffeine to 200mg a day in pregnancy. Recipes here contain no alcohol.

Allergens

Contains: Cereals containing gluten
Contains: Soya

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Storage, freezing and reheating

In the fridge: Keep covered in the fridge and eat within 24 hours.
Freezing: Not suitable for freezing.
Reheating limit: Reheat only the portion you plan to eat.

Approximate nutrition per portion

Energy: 300 kcal
Protein: 11 g
Carbohydrates: 40 g
Fibre: 8 g
Fat: 9 g
Saturated fat: 1.2 g
Salt: 0.2 g
Iron: 2.4 mg
Calcium: 180 mg
Folate: 20 µg
Vitamin B12: 0.8 µg
Omega-3: 1.9 g

All figures are approximate and will vary with the products and portion sizes you use.

Key nutrients: Fibre, Omega-3.

Sources

Vegetarian and vegan diets — NHS, reviewed 25 July 2026
Vitamins and minerals — B vitamins and folic acid — NHS, reviewed 25 July 2026

Written by Antega Editorial Team · Reviewed status: Published · Last reviewed 25 July 2026

Important information

Antega's Trying to Conceive Recipes are provided for general information and meal inspiration for anyone hoping to conceive, including partners. They are not a personalised diet plan, they are not fertility treatment, and no food or recipe can be said to improve fertility or guarantee conception. They do not replace advice from your GP, midwife, fertility specialist, registered dietitian or another qualified healthcare professional. Speak to a healthcare professional before making significant dietary changes, particularly if you have allergies, diabetes, PCOS, endometriosis, coeliac disease, a thyroid condition, another medical condition or specific dietary requirements.

If you have PCOS, endometriosis, diabetes, coeliac disease, a thyroid condition or another medical condition, ask your GP or a registered dietitian how these meal ideas fit your own care plan.