Overnight oats with mango and pasteurised yoghurt

Name: Overnight oats with mango and pasteurised yoghurt
Prep time: 10 min
Total time: 10 min
Yield: 2 portions

Oats soaked overnight in pasteurised yoghurt and milk, topped with mango in the morning. Made the night before, so there is nothing to cook when you wake.

Prep: 10 min
Cook: 0 min
Total: 10 min
Portions: 2

Easy
Pregnancy
Postnatal
Quick and easy
Vegetarian
Fibre-rich
Calcium-containing
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.

Dairy-free alternative: use unsweetened fortified soya yoghurt instead of pasteurised plain yoghurt
Gluten-free alternative: use certified gluten-free oats instead of rolled oatsThe base recipe is not gluten-free.
Ingredient unavailable: use pawpaw or banana instead of ripe mango

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

100 g rolled oats
200 g pasteurised plain yoghurt
100 ml pasteurised milk
1 medium ripe mango, washed, peeled and diced
20 g roasted groundnuts, crushed, optional
ground cinnamon, a pinch, optional

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

Method

Step 1. Check that the yoghurt and milk are labelled pasteurised.
Step 2. Stir the oats into the yoghurt and milk in two clean jars or bowls.
Step 3. Cover and refrigerate overnight, or for at least 4 hours.
Step 4. Wash the mango before peeling, then dice it and add in the morning with the groundnuts and cinnamon.
Step 5. Eat cold. Keep chilled until you eat, and do not leave the jars standing warm.

Allergens for your selection

Contains: Milk
Contains: Cereals containing gluten
Contains: Peanuts

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

Food safety

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, prepare only what you will eat.
Use pasteurised milk and dairy products. Do not assume that loose or locally sold milk and yoghurt are pasteurised — check the label, or boil fresh milk before use.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
Dairy here is pasteurised and used in sensible portions. A single recipe does not meet all of the calcium needed in pregnancy; aim for a varied diet across the day, using alternatives such as tinned fish with soft bones, ugu and other green leaves, or groundnuts where dairy is not available.
Beans, vegetables, fruit and wholegrains contain fibre, which — with enough fluid through the day — can support normal bowel function as part of a balanced diet.
Groundnuts are used in moderate amounts. Leave them out if you have a nut or peanut allergy. Eating groundnuts in pregnancy is not a way of preventing allergy in your baby.

Allergens

Contains: Milk
Contains: Cereals containing gluten
Contains: Peanuts

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

Sources

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026
Food safety and applied nutrition — National Agency for Food and Drug Administration and Control (NAFDAC), reviewed 4 September 2026