Overnight oats are a convenient make-ahead breakfast, and the base recipe is naturally reflux-friendly — it's mainly the mix-ins that need adjusting from a typical recipe.
Base recipe
Combine rolled oats with oat milk or low-fat milk (roughly equal parts oats to liquid, adjusted to preference) in a jar, add a small amount of chia seeds for thickness, and refrigerate overnight.
Reflux-friendly mix-in combinations
- Mashed banana and cinnamon, stirred in before refrigerating
- Diced pear and a sprinkle of nutmeg, added the next morning
- A spoonful of plain yogurt and a drizzle of honey, added just before eating
- Melon chunks as a topping (unusual, but mild and refreshing alongside the oats)
What to leave off the typical recipe
Citrus zest, chocolate chips, and a heavy pour of full-fat cream are the main additions that would otherwise make this a less reflux-friendly dish. Since overnight oats are eaten cold, some people find the temperature itself easier on symptoms first thing in the morning compared to a hot breakfast.
