Final shot will be replaced with photographed plate.
Overnight Chia Suhoor Bowl
Suhoor needs to last 14+ hours. This overnight bowl combines chia's slow-release fibre with oats and protein-packed Greek yogurt, plus walnuts and berries for healthy fats and antioxidants. Prep the night before. Eat at the last possible minute before fajr.
Prep
5m
Cook
0m
Serves
1
Level
easy
Why it works
Chia seeds absorb 10x their weight in liquid — slowing digestion and keeping you fuller longer than any other suhoor. Steel-cut oats add slow-release carbs. Greek yogurt adds 15g protein. The combination keeps blood sugar steady through 14 hours of fasting.
Ingredients
- Chia seeds2 tbsp
- Steel-cut oats2 tbsp
- Plain Greek yogurt (unsweetened)3/4 cup
- Unsweetened milk1/2 cup
- Walnuts, chopped1 tbsp
- Almonds, slivered1 tbsp
- Mixed berries (strawberries/blueberries)1/4 cup
- Cinnamon1/2 tsp
- Vanilla (optional)1/4 tsp
Method
- 1
In a glass jar or bowl, combine chia, oats, milk, yogurt, cinnamon, and vanilla. Stir well.
- 2
Cover and refrigerate overnight (or at least 4 hours).
- 3
Just before suhoor, top with walnuts, almonds, and berries.
- 4
Eat slowly. Drink 2 glasses of water alongside.
Nutrition per serving
Calories
350
Protein
18g
Carbs
32g
Fat
18g
Fiber
11g
Chef notes
- →Make 3 jars at once — covers 3 nights of suhoor with 5 minutes of prep.
- →Avoid adding honey or sugar — your body doesn't need the spike before a 14-hour fast.
- →Pair with 1 boiled egg for extra protein on training days.
Want a meal plan built around recipes like this?
Every Ghizayat program client gets a personalised Pakistani meal plan with 80+ recipes calibrated to their condition.
Book a free discovery call