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This salted caramel overnight oats recipe packs 23g of protein – and costs just £1 per serving

Name: This salted caramel overnight oats recipe packs 23g of protein – and costs just £1 per serving
Total time: 10 min
Yield: 2 serving(s)
Ingredients: 100 g oats; 240 g skyr or thick Greek yoghurt; 2 tbsp. chia seeds; pinch of salt; 4 pitted dates; 1/2 tsp. vanilla; 100 mL milk; 1-2 squares of dark chocolate

Simple and delicious

By Alice Barraclough, Sophie GastmanPublished: 16 September 2026

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If you’re not keen on spending £2.75 on a tiny pot of underwhelming overnight oats, then make these instead. That’s registered nutritionist Sophie Gastman’s advice.

‘After trying and being wildly disappointed by the viral M&S apple crumble overnight oats, I didn’t even need to try their banana pudding or salted caramel versions to know that I could most definitely make a tastier and cheaper version myself,’ she wrote on her Substack, A Dose of Vitamin P. ‘So, by popular demand, that is what I did!’

Her overnight oats work out at around £1 per portion and they're high in protein and fibre (without using any protein powder), providing around 23g of protein and 12g of fibre per portion. Gastman suggests topping it with some dark chocolate shavings in the morning, ‘for some extra vitamin P’ (pleasure). Enjoy!

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Yields:

2 serving(s)

Total Time:

10 mins

Ingredients

For the base

100 g oats
240 g skyr or thick Greek yoghurt
2 Tbsp. chia seeds
pinch of salt

For the salted caramel

4 pitted dates
1/2 tsp. vanilla
100 ml milk
pinch of salt
1-2 squares of dark chocolate

Directions

1. Step 1In a food processor or blender, add the dates, vanilla, sea salt and a splash of milk (just enough to get it blending), and blend until you get a smooth paste.
2. Step 2Add the date paste to a bowl with all the oat base ingredients and the rest of the milk, and mix well. The mixture should look quite wet and slightly loose at this stage, as it will thicken up a lot overnight.
3. Step 3Divide between two jars or containers, pop the lids on and leave in the fridge overnight (or for at least 4 hours).
4. Step 4In the morning, add more liquid to loosen the oats to a texture you like, then top with shaved/grated dark chocolate.

The oat base keeps well in the fridge for up to 3-4 days, so you can definitely double up the batch if you want to be organised. Just save all the toppings for the morning of.