Tag: Gluten Free Option

The British Classic: Baked Beans on Toast

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Who doesn’t love a classic? The Great British favourite ‘Baked Beans on Toast’ is the ultimate quick, comforting and nutritious meal. It packs over 20 grams of protein, plenty of complex carbs and fibre for lasting energy, plus a bounty of vitamins, minerals and antioxidants – and all this for just 49p per serving!

Whether you’re whipping it up for breakfast, lunch, or a light dinner, it’s easy to take this humble meal to the next level. Add a drizzle of chilli sauce (or your favourite condiment!) and pair it with a vibrant side salad for an extra pop of flavour and nutritional goodness.

This recipe is part of my ‘3 Healthy Meals for £3 a Day’ series, designed with students and budget-conscious foodies in mind – proof that eating well doesn’t have to cost a fortune!

Ingredient Cost Breakdown

  • ½ can (110g) baked beans in tomato sauce (Waitrose Essential) – 28p 
  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • 1 TBSP dairy-free spread (Vitalite) – 6p

Total cost: 49p

Prices listed are for November 2024. I used a mix of Tesco and Waitrose prices as that’s where I do my main grocery shop at the moment.

The Good Stuff

✨ Baked beans in tomato sauce provide plant-based protein and fibre, plus essential nutrients like iron, magnesium, potassium, and B vitamins. The tomato sauce also supplies lycopene, a powerful antioxidant.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Top Tips & FAQS

Not all cans of baked beans are made the same! Check these tips on how to get the best value and nutrition from your beans:

✨ Check the protein content

Surprisingly this can vary considerably between brands and some contain more sauce than beans! Look for brands with at least 50% beans listed in the ingredients and a minimum of 10g of protein per serving.

✨ Check the sugar and salt content

Some brands of baked beans can be high in sugar and salt, so check the label. Many UK brands use the ‘traffic light’ symbols on the front of the can, so avoid any that have ‘red’ markers.

✨ Avoid brands with artificial additives

Some of the cheapest brands add artificial sweeteners such as maltodextin and glucose fructose syrup, which may negatively impact gut health.

✨ What brand of baked beans would I recommend?

My family’s favourite is Waitrose Essential Baked Beans, which have a great flavour, thick sauce, over 52% bean content and cost just 55p for a 420g can. They provide a whopping 16.4 grams of protein per serving, which is far higher than the more expensive brands! 

✨ Boosting Iron Absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the beans and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

✨ Gluten-free options

Serve the baked beans on a gluten-free bread, which can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Baked Beans on Toast

This British classic is a great option for students or anyone looking for a cheap, quick and nutritious meal. Add your favourite condiments and colourful side salad for an extra pop of flavour and nutrition!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast, Light Dinner, Lunch
Servings 1

Ingredients
  

  • ½ full size can of baked beans in tomato sauce (110g / 3.88 oz)*
  • 2 thick slices of multigrain seeded bread
  • 1 TBSP dairy-free spread

Suggested accompaniments:

  • Drizzle of sweet chilli sauce, brown sauce or balsamic glaze
  • Mixed salad
  • Dollop of hummus or vegan mayo

Instructions
 

  • Heat the beans in a pan over medium heat. When they begin to bubble, reduce the heat and cook until they are fully heated through and the sauce has thickened to your liking.
  • While the beans are warming, toast the bread and spread with a thin layer of dairy-free spread.
  • Prepare any side salad or accompaniments.
  • When the beans are hot, spoon them over the toasted bread, add a drizzle of your favourite sauce and serve immediately.

Notes

* I use Waitrose Essential Baked Beans. For tips on selecting the best baked beans, see my Tops Tips section above.
Storage: Transfer any leftover beans to an airtight container and refrigerate for up to three days.
Keyword Baked Beans on Toast, Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Do you love baked beans on toast? If so, I’d love to hear about your favourite sauces and condiments! My personal favourite is sweet chilli sauce 🌶 Share your creations and tag them with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me directly on Instagram, Facebook, Pinterest.

With love,

High Protein Vegan Mediterranean Sandwich

Published on by SharonLeave a comment

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Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. With 20g of plant-based protein and a hearty dose of vitamins, minerals and antioxidants, it’s a nutritional powerhouse that easily outshines anything you’ll find on the high street. And at less than £1 per serving, it’s kinder on your wallet, too!

Grabbing lunch on the go can get expensive fast, and vegan options in UK shops are often limited. Usually, you’re stuck choosing between a falafel wrap (tasty but low in protein) or the hoisin “duck” wrap that just doesn’t cut it. Instead, try making your own delicious, affordable sandwich at home. Not only will it save you money, but you can customise it to fit your exact tastes.

This Mediterranean-inspired sandwich has been my go-to work lunch for years, and I’ve never tired of it. With its satisfying mix of textures and flavours, it’s filling without being heavy – ideal for those busy afternoons when there’s little time to ‘rest and digest’.

This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students or anyone looking for a cheap, quick and nutritious plant-based meals. 

Ingredient Cost Breakdown

  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • ½ TBSP dairy-free spread (Vitalite, 3p)
  • 2 TBSP hummus (Tesco) – 15p
  • 2 pieces of oil-packed sun-dried tomatoes (Tesco) – 5p
  • 60g / 2 oz extra firm tofu (Tofoo) – 49p 
  • 1 TBSP sandwich pickle (10g) (Tesco) – 6p
  • 4 baby salad leaves (Tesco) – 6p

Total Cost: 99p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.

Top Tips & FAQS

What’s the key to a great sandwich?

Layering a variety of textures and flavours is essential. I start with extra-firm tofu for a protein boost, add sun-dried tomatoes for a chewy, rich flavour, and a bit of sandwich pickle for a tangy crunch. Hummus adds creaminess and depth.

Which tofu works best for sandwiches?

Extra-firm tofu is perfect since it’s easy to slice and doesn’t require pressing. In the UK, the Tofoo brand is widely available. I also love smoked tofu as it adds an extra punch of flavour, though it’s a bit pricier. It’s a great one to buy when it’s on offer.

What about dairy-free spreads?

Vitalite is my favourite for sandwiches—it’s flavourful, vegan, and soft enough to spread without tearing the bread. Other options in UK supermarkets include Flora and Pure.

Boosting iron absorption

Adding vitamin C-rich ingredients like red bell pepper, sun-dried tomatoes, or red cabbage can help your body absorb more iron from the tofu and bread. Alternatively, pack a vitamin-C rich fruit or drink a small glass of orange juice with your lunch. 

Gluten-free options

Serve the fillings with a gluten-free bread, which can be found on the ‘Free From’ aisles in the major UK supermarkets.

The Good Stuff

✨ Tofu is rich in plant-based protein; heart-healthy fats; and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones, that have antioxidant and anti-inflammatory properties and also promote hormonal balance.

✨ Hummus is made with chickpeas and tahini (sesame) and contains protein, healthy fats, fibre, and essential vitamins and minerals like iron, magnesium, and folate, supporting heart health, digestion, and sustained energy.

✨ Sun-dried tomatoes are rich in antioxidants like lycopene, vitamins C and K, and minerals such as iron and potassium, which support heart health, immune function and overall vitality.

✨ Salad leaves are rich in antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health, and digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Recipe Card

High Protein Vegan Mediterranean Sandwich

Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. Feel free to make it your own by adding your favourite veggies, pickles, or condiments.
Print Recipe Pin Recipe
Hands on time 2 minutes
Total Time 2 minutes
Course Lunch
Servings 1

Ingredients
  

  • 2 thick slices of multigrain seeded bread
  • ½ TBSP dairy-free spread
  • 2 TBSP hummus
  • 2 TBSP oil-packed sun-dried tomatoes drained and chopped
  • 60 g / 2 oz extra firm tofu* drained and sliced
  • 1 TBSP sandwich pickle
  • 4 baby salad leaves

Optional add ins:

  • Red bell pepper
  • Red cabbage
  • Black olives
  • Balsamic glaze
  • Vegan Mayonnaise

Instructions
 

  • Spread a thin layer of dairy-free spread on one slice of bread, followed by the hummus and sun-dried tomatoes. Layer on the tofu slices, then add the pickle and salad leaves. Top with the second slice of bread, press gently, and slice in half. Pack in a sandwich box, and it’s ready to go!

Notes

tsp = teaspoon | TBSP = tablespoon 
* I use The Tofoo Co Naked Organic Tofu or Smoked Organic Tofu.
Keyword Vegan Packed Lunch, Vegan Sandwiches

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Mediterranean Tofu Sandwich, I’d love to hear your feedback and any suggestions for adaptations! Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic

Published on by Sharon5 Comments

This vegan twist on one of our nation’s favourite sandwiches is quick, easy to make and packed with protein (24g per sandwich). Perfect for packed lunches, it’s delicious, nutrient-rich, and costs just £1 per serving—much cheaper than any high-street sandwich!

Tofu is the perfect plant-based substitute for eggs in this sandwich, offering a creamy texture that’s both cruelty-free and nutritious! Packed with protein, vitamins, minerals, and antioxidants, tofu contains no cholesterol and has significantly less saturated fat than eggs.

For those who love that classic ‘eggy’ flavour, a pinch of kala namak (also known as black salt) adds the perfect sulphuric aroma, recreating the classic taste of egg mayonnaise.

Continue reading “Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic” →

Vegan Chocolate Porridge with ‘Pick n Mix’ Topper

Published on by SharonLeave a comment

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Starting your day with a bowl of chocolate porridge feels like such a treat! But this delicious breakfast is packed with nutrients and slow-release energy to keep you fuelled all morning. Plus, it’s super affordable, costing just 84p per bowl.

Porridge is quick and easy to make from scratch, so there’s no need to buy those expensive individual sachets. Follow the simple steps below for a decadent vegan breakfast that’s ready in under 5 minutes!

This recipe is part of my 3 Healthy Meals for £3 a Day series, making eating well affordable and easy.

Ingredient Cost Breakdown

Porridge:

  • 50g / ½ cup rolled porridge oats (Quaker) – 12p
  • 1 TBSP cocoa powder (Tesco) – 7p
  • 250ml / 1 cup fortified soya milk (Tesco Longlife) – 31p

Topping:

  • 6 walnut halves (Tesco) – 18p
  • 6 whole almonds (Tesco Aasani) – 7p
  • ½ TBSP sunflower seeds (Tesco) – 3p
  • ½ TBSP pumpkin seeds (Tesco) – 3p
  • 1 TBSP mixed dried fruit (Tesco) – 3p

Cost per serving: 84p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.


I love to top my porridge with a mix of nuts, seeds and dried fruit. Not only does it provides lots of lovely textures, but it also boosts the nutrient density of the breakfast bowl adding more protein, healthy fats, vitamins, minerals and antioxidants. My go-to mix includes walnuts, almonds, sunflower and pumpkin seeds, and mixed dried fruit. You can easily switch it up or use whatever you have on hand. You can even use a different combination each day to keep your porridge fresh and exciting!

I store my nuts, seeds and dried fruit in recycled glass jars and use them like the ‘Pick n Mix’ breakfast bars you get in hotels. It’s a fun setup that’s also great for making your own Trail Mix snacks.

The Good Stuff

This breakfast bowl packs in plenty of nutritious ingredients:

✨ Oats are rich in protein, fibre (particularly beta-glucan), complex carbs, B vitamins and minerals such as magnesium, zinc and iron, promoting sustained energy, heart health and overall wellness.

✨ Cocoa contains iron, magnesium and antioxidants (especially flavonoids), which support heart health, brain function, and immune defence.

✨ Soya milk is a protein-rich plant milk, with 3.4g of protein per 100g (the same as dairy milk), while low in saturated fat. When fortified, soya milk provides essential nutrients like calcium, vitamin D and vitamin B12, supporting heart health and bone strength. 

✨ Walnuts are one of the most nutrient-dense nuts, rich in healthy omega-3 essential fatty acids, protein, fibre, antioxidants, vitamin E, and essential minerals, supporting heart health and brain function.

✨ Almonds are another nutrient-dense nut, providing protein, healthy fats, fibre, antioxidants, vitamin E, magnesium, and calcium, supporting heart, bone and skin health.

✨ Sunflower seeds are rich in healthy fats, protein, fibre, vitamin E, magnesium, selenium, and antioxidants, supporting heart health, and promoting skin and immune health.

✨ Pumpkin seeds are rich in healthy fats, protein, fibre, antioxidants, and essential minerals like magnesium, zinc and iron, promoting heart, immune, and bone health.

✨ Dried fruit is a concentrated source of fibre, vitamins, minerals, and natural sugars, supporting digestive health and energy levels. They should be consumed in moderation though, due to their high sugar content.

Top Tips & FAQS

What kind of oats work best? 

Quick-cooking rolled oats are ideal for making a quick, creamy porridge. UK brands often label these as “porridge oats.” My family’s favourite is Quaker Rolled Oats, which have a fine oat flake that cooks quickly and can also be eaten as Instant Oats. It’s worth trying out a few brands to find your own personal favourite!

What plant milk works best? 

You can use any plant milk – each offers a slightly different flavour and texture. We are lucky in the UK to have a huge array of plant milks available in our supermarkets both in the chiller cabinets and on the ambient (long life) aisles, so have fun experimenting and finding your personal favourite!

Soya milk is my family’s favourite for porridge as it has a creamy texture and is protein-rich (3.4g per 100g, the same as dairy milk). Tesco and Waitrose sweetened longlife soya milks are particularly good, as they’re sweetened with apple extract which has a lovely subtle flavour.

My family prefers Waitrose or Tesco long-life sweetened soya milk, which is naturally sweetened with apple extract and offers protein levels similar to dairy milk. It’s great value too. In Waitrose, it’s currently £1.10 per litre; in Tesco, £1.25 per litre. We avoid milks with maltodextrin or artificial sweeteners, as they can impact gut health.

How do I achieve the right consistency for porridge? 

I use a 1:2 ratio of oats to milk (½ cup of oats to 1 cup of milk), however everyone has their own preferences for porridge consistency. Some people love thick porridge that a spoon can stand up in; others prefer runny porridge. You can easily adjust the consistency of your porridge by adding more milk to make it runnier; or cooking for longer to make it thicker. Porridge thickens up a lot as it cools, so always factor this in.

Boosting iron absorption

Pairing your oat bowl with a piece of vitamin C-rich fruit or a small glass of orange juice will significantly increase iron absorption from the oats and nuts.

Gluten-free options

Certified gluten-free porridge oats can be found on the ‘Free From’ aisles in UK supermarkets. They tend to be more like jumbo oats so may require a slightly longer cooking time.

Recipe Card

Vegan Chocolate Porridge with ‘Pick n Mix’ Topper

Indulgent yet nutritious, this porridge bowl is quick, affordable, and packed with energy to fuel your morning!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast
Servings 1

Ingredients
  

  • 50 g / ½ cup rolled porridge oats*
  • 1 TBSP cocoa powder
  • 250 ml / 1 cup fortified soya milk or other plant milk
  • Syrup or brown sugar optional, to taste

Pick n Mix Topping:

  • 6 walnut halves
  • 6 whole almonds
  • ½ TBSP sunflower seeds
  • ½ TBSP pumpkin seeds
  • 1 TBSP mixed dried fruit

Instructions
 

Microwave method:

  • Add the oats and cocoa powder to a microwaveable bowl and stir to combine.
  • Stir in the milk. 
  • Microwave on full power for 2 minutes, then carefully remove (the bowl will be very hot). Stir through and if it’s starting to thicken, it’s ready. If not, microwave for another 30 seconds and check again
  • Leave to rest for a minute (it will thicken up as it cools).

Stovetop method:

  • Add the oats and cocoa powder to a saucepan over medium heat and stir through to combine.
  • Stir in the milk.
  • Bring to a gentle boil, then reduce to low heat, stirring until the porridge begins to thicken.
  • Remove from heat, transfer to a bowl, and let it cool slightly. 

Add your toppings:

  • Taste test and add a drizzle of syrup or sprinkle of brown sugar, if desired.
  • Sprinkle on your ‘Pick n Mix’ toppings and tuck in.

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Quaker Rolled Porridge Oats.
Keyword Budget Vegan Meals, Student Vegan Meals, Vegan Breakfast, Vegan Oatmeal, Vegan Porridge

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Vegan Chocolate Porridge, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Vegan Chocolate Instant Oat Bowl with ‘Pick n Mix’ Topper

Published on by SharonLeave a comment

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Start your day with this delicious, nutrient-packed and energising oat bowl that’s quick to prepare and budget-friendly too, costing just 72p per serving!

Oats are a fantastic breakfast choice, rich in protein, fibre, and complex carbs that provide long-lasting energy. Not only are oats budget-friendly, but they’re also wonderfully versatile – perfect for a super speedy oat bowl like this one, or prepped the night before for a convenient grab-and-go breakfast. And as the weather cools, a warm bowl of porridge becomes pure comfort food!

This recipe is part of my 3 Healthy Meals for £3 a Day series, perfect for anyone seeking easy, nutritious, and budget-friendly plant-based meals.

Ingredient Cost Breakdown

Oat Bowl

  • 50g / ½ cup quick-cooking rolled porridge oats (Quaker) – 12p
  • 2 tsp cocoa powder (Tesco) – 4p
  • 180 ml / ¾ cup fortified soya milk (Tesco Longlife Sweetened) – 22p

‘Pick n Mix’ Topping:

  • 6 walnut halves (Tesco) – 18p
  • 6 whole almonds (Tesco Aasani) – 7p
  • ½ TBSP sunflower seeds (Tesco) – 3p
  • ½ TBSP pumpkin seeds (Tesco) – 3p
  • 1 TBSP mixed dried fruit (Tesco) – 3p

Cost per serving: 72p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.

Topping your oats with a mix of nuts and seeds is a fantastic way to add extra protein and healthy fats, which will help keep you feeling fuller for longer. I also love to add some dried fruit for sweetness and an extra boost of vitamins and antioxidants.

Inspired by hotel breakfast buffets, I keep my nuts, seeds and dried fruits in glass jars, creating a ‘Pick n Mix’ breakfast bar setup that makes mornings fun and convenient – and it’s great for putting together your own Trail Mix for snacking on the go!

The Good Stuff

This breakfast bowl packs in plenty of nutritious ingredients:

✨ Oats are rich in protein, fibre, complex carbs, and B vitamins, promoting sustained energy, heart health, and overall wellness.

✨ Cocoa is rich in antioxidants like flavonoids, along with magnesium and iron, helping improve heart health, mood, and brain function.

✨ Soya milk is a protein-rich plant milk, with 3.4g of protein per 100g (the same as dairy milk), while low in saturated fat. When fortified, soya milk provides essential nutrients like calcium, vitamin D and vitamin B12, supporting heart health and bone strength. 

✨ Walnuts are nutrient-dense, providing healthy omega-3 fatty acids, protein, fibre, and essential minerals like magnesium, copper, and manganese, all of which support heart health and brain function.

✨ Almonds are another nutrient-dense nut, rich in protein, healthy fats, fibre, vitamin E, magnesium, calcium, and antioxidants, supporting heart, bone and skin health.

✨ Sunflower seeds are rich in healthy fats, protein, fibre, and essential nutrients like vitamin E, magnesium, and selenium, supporting heart health, skin health, and immune function.

✨ Pumpkin seeds are rich in healthy fats, protein, fibre, antioxidants, and essential minerals like magnesium, zinc and iron, promoting heart, immune, and bone health.

✨ Dried fruit is a concentrated source of fibre, vitamins, minerals, antioxidants and natural sugars, supporting digestive health and energy levels. They should be consumed in moderation though, due to their high sugar content.

Top Tips & FAQS

What kind of oats work best? 

Quick-cooking rolled oats are ideal, as they’re softer and faster to prepare. My family loves Quaker Rolled Oats for their fine consistency, making them perfect for instant oat bowls. I would recommend avoiding the cheapest brands as the oats can be a bit tough and ‘husky’.

How do I soften my oats if they are too chewy?

Leave them to soak in milk for 10-12 minutes and this will help soften them up to a creamy consistency.

What kind of plant milk works best? 

Any plant milk works well! My family prefers Waitrose or Tesco long-life sweetened soya milk, which is naturally sweetened with apple extract and offers protein levels similar to dairy milk. Plus, its subtle sweetness means we don’t need to add extra syrup or sugar. We avoid milks with maltodextrin or artificial sweeteners, as they can impact gut health.

Boosting iron absorption 

Pairing your oat bowl with a piece of vitamin C-rich fruit or a small glass of orange juice will help increase iron absorption from the oats and nuts.

Gluten-free options

Certified gluten-free porridge oats can be found on the ‘Free From’ aisles in UK supermarkets. They tend to be more like jumbo oats so may need soaking in milk for a while to soften them up.

Recipe Card

Vegan Chocolate Instant Oat Bowl with ‘Pick n Mix’ Topper

A delicious, energising vegan breakfast that’s quick to prepare and budget-friendly too!
Print Recipe Pin Recipe
Hands on time 2 minutes
Total Time 2 minutes
Course Breakfast
Servings 1

Ingredients
  

Instant oat bowl:

  • 50 g / ½ cup quick-cooking rolled porridge oats*
  • 2 tsp cocoa powder
  • 180 ml / ¾ cup fortified soya milk or other plant milk
  • drizzle of syrup or sprinkle of unrefined sugar optional, to taste

‘Pick n Mix’ topping:

  • 6 walnut halves
  • 6 whole almonds
  • ½ TBSP sunflower seeds
  • ½ TBSP pumpkin seeds
  • 1 TBSP mixed dried fruit

Instructions
 

  • Add the oats and cocoa powder to a bowl and stir through to combine.
  • Stir in the milk. Taste test and adjust the sweetness levels by adding a drizzle of syrup or sprinkle of sugar, if desired.
  • Add your ‘Pick n Mix’ toppings and tuck in!

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Quaker Rolled Oats; they have the ideal consistency for these instant oat bowls.
Keyword Budget Vegan Meals, Easy Vegan Meals, Instant Oat Bowl, Student Vegan Meals, Vegan Breakfast

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Vegan Instant Oat Bowl, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Simple Vegan Overnight Oats with ‘Pick n Mix’ Topper

Published on by SharonLeave a comment

Jump to Recipe

Dedicate just two minutes before bed to prep your breakfast and in the morning you’ll have a delicious bowl of creamy oats waiting for you! This vegan oat bowl is packed with nutritional goodness and slow-release energy to keep you fuelled all morning, and costs just 69p per serving!

This recipe is part of my 3 Healthy Meals for £3 a Day series, perfect for anyone seeking easy, nutritious, and budget-friendly meals.

Ingredient Cost Breakdown

Overnight oats:

  • ½ cup / 50g rolled oats (Quaker) – 12p
  • pinch of ground sweet cinnamon (Tesco) – 1p
  • ¾ cup / 180ml soya milk (Tesco Longlife Sweetened) – 22p

‘Pick n Mix’ Topping:

  • 6 walnut halves (Tesco) – 18p
  • 6 whole almonds (Tesco Aasani) – 7p
  • ½ TBSP sunflower seeds (Tesco) – 3p
  • ½ TBSP pumpkin seeds (Tesco) – 3p
  • 1 TBSP mixed dried fruit (Tesco) – 3p

Cost per serving: 69p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.

Topping your overnight oats with a mix of nuts and seeds is a great way to boost protein and healthy fats, which will help keep you feeling fuller for longer. Each nut and seed offers its own unique nutrient properties, which is why I like to add a mix to my oat bowls. I also love to add some dried fruit for sweetness and an extra boost of vitamins and antioxidants. 

I store my nuts, seeds and dried fruit in recycled glass jars and use them like the ‘Pick n Mix’ breakfast bars you get in hotels. It’s a fun setup that’s also great for making your own Trail Mix snacks!

The Good Stuff

This oat bowl is packed full of nutritional goodness:

✨ Oats are rich in protein, fibre, complex carbs, B vitamins and minerals like magnesium, zinc and iron, promoting sustained energy, heart health and overall wellness.

✨ Cinnamon contains powerful antioxidants (polyphenols) that have anti-inflammatory properties. It also helps to regulate blood sugar levels.

✨ Soya milk is a protein-rich plant milk, with 3.4g of protein per 100g (the same as dairy milk), while low in saturated fat. When fortified, soya milk provides essential nutrients like calcium, vitamin D and vitamin B12, supporting heart health and bone strength. 

✨ Walnuts are one of the most nutrient-dense nuts, rich in healthy omega-3 essential fatty acids, protein, fibre, antioxidants, vitamin E, and essential minerals, supporting heart health and brain function.

✨ Almonds are another nutrient-dense nut, providing protein, healthy fats, fibre, antioxidants, vitamin E, magnesium, and calcium, supporting heart, bone and skin health.

✨ Sunflower seeds are rich in healthy fats, protein, fibre, vitamin E, magnesium, selenium, and antioxidants, supporting heart health, and promoting skin and immune health.

✨ Pumpkin seeds are rich in healthy fats, protein, fibre, antioxidants, and essential minerals like magnesium, zinc and iron, promoting heart, immune, and bone health.

✨ Dried fruit is a concentrated source of fibre, vitamins, minerals, antioxidants and natural sugars, supporting digestive health and energy levels. They should be consumed in moderation though, due to their high sugar content.

Top Tips & FAQS

What kind of oats work best? 

Rolled oats are the best for overnight oats as they soak up the liquid overnight and develop a creamy texture. Quaker rolled porridge oats are my personal favourite. 

How do I achieve the right consistency? 

I use a 1:1.5 ratio of oats to milk (½ cup of oats to ¾ cup of milk). It may look runny at first, but by morning, the oats will have soaked up the milk. I find that using less milk than this produces a consistency that is thicker but a bit ‘gloopy’.

What kind of plant milk works best? 

You can use any plant milk – each offers a slightly different flavour and texture. We are lucky in the UK to have a huge array of plant milks available in our supermarkets both in the chiller cabinets and on the ambient (long life) aisles, so have fun experimenting and finding your personal favourite!

Soya milk is my family’s favorite for breakfast bowls as it’s protein-rich (3.4g per 100g, the same as dairy milk). Tesco and Waitrose sweetened soya milks are particularly good, as they’re sweetened with apple extract which has a lovely subtle flavor. It’s great value too. In Waitrose, it’s currently £1.10 per litre; in Tesco, £1.25 per litre. We avoid milks with maltodextrin or artificial sweeteners, as they can impact gut health.

How do I sweeten overnight oats? 

I recommend tasting your oats in the morning to see if they need sweetening. If so, add a drizzle of syrup or sprinkle of brown sugar. 

Boosting iron absorption

Having a piece of vitamin C-rich fruit or a small glass of orange juice with your breakfast will help your body absorb the iron in the oats and nuts.

Gluten-free options

Certified gluten-free porridge oats can be found on the ‘Free From’ aisles in UK supermarkets.

Recipe Card

Simple Vegan Overnight Oats with ‘Pick n Mix’ Topper

Dedicate just two minutes before bed and you’re set up for a delicious, nutritious breakfast the next morning!
Print Recipe Pin Recipe
Hands on time 2 minutes
Total Time 2 minutes
Course Breakfast
Servings 1

Ingredients
  

Overnight oats:

  • ½ cup / 50g rolled porridge oats*
  • pinch of ground sweet cinnamon
  • ¾ cup / 180ml fortified soya milk or preferred plant milk

‘Pick n Mix’ Topping:

  • 6 walnut halves
  • 6 whole almonds
  • ½ TBSP sunflower seeds
  • ½ TBSP pumpkin seeds
  • 1 TBSP mixed dried fruit

Instructions
 

  • Add the oats and cinnamon to a bowl or jar. (Recycled jam jars work great!)
  • Pour in the milk and stir to combine.
  • Cover with a lid and refrigerate overnight.
  • In the morning, stir through and taste test. Sweeten with a drizzle of syrup or sprinkling of brown sugar, if desired. 
  • Serve cold, or heat in the microwave for 1 minute if you prefer warm oats (be sure to use a microwave-safe container).
  • Add your toppings and enjoy!

Notes

tsp = teaspoon | TBSP = tablespoon. 

* I use Quaker Rolled Porridge Oats
Keyword Budget Vegan Meals, Easy Vegan Meals, Overnight Oats, Student Vegan Meals, Vegan Breakfast

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

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If you make these Simple Vegan Overnight Oats, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,