Plant-based Overnight Oats

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Overnight Oats are a great way to enjoy a plant-based breakfast.  

Not only are they dairy-free, but they are full of protein and fiber.

If you have never tried overnight oats. Let me share about this easy way no-cook way of making oatmeal. 

You can enjoy the overnight oats in as little as 2-3 hours, but ideally it is best to let them sit in the refrigerator overnight.  

By the next morning you will have a ready to eat jar of oatmeal.  And even better, it is all made in one jar, which means less dishes to wash. 

Mixed Berry Overnight Oats

Overnight oats take just a few ingredients to enjoy make and make a great plant-based breakfast meal.

Oats:  You will want to make sure that you use rolled oats, not quick cook oats.  The quick cook oats tend to not do well soaked in liquid for a long period of time. For gluten-free options, chose rolled oats that are gluten-free.  I like to use the large pack of Quaker Oats Old Fashioned Rolled Oats from Costco. It comes with 2-5 pound bags of rolled oats and gives you enough rolled oats for all your favorite plant-based overnight oats recipes.

Unsweetened Plant-based Milk:  Almond Milk, Cashew Milk, Soy Milk, and Oat Milk are some great options.

Plain Unsweetened Plant-based Yogurt: almond milk yogurt, cashew milk yogurt, coconut yogurt. I have used Kite Hill in the past and find that it gives the overnight oats a creamy texture.

Kite Hill Unsweetened Almond Milk Yogurt

Chia Seeds (Optional): Chia Seeds are a great source of Omega-3 Fatty Acids and are full of fiber.

Plant-based Sweetener (Optional): Pure Maple Syrup, Brown Rice Syrup,

Vanilla Extract (Optional). Vanilla extract adds a great flavor to your overnight oats.

Spices (Optional): Cinnamon, Nutmeg, Cardamon

Toppings: Fresh Fruit, Dried Fruit, Cacao Nuts & Seeds, Flax Seeds, Chia Seeds,  Cacao Nibs, Coconut Shavings.

Plant-based Overnight Oats can be as simple as oats with berries, or you can get creative and make some really amazing combos.

Here are some of our favorite Plant-based Overnight Oats combinations:

Yield: 1 Serving

Plant-based Overnight Oats

Plant-based Overnight Oats

Plant-based Overnight Oats are a great healthy breakfast option and are a great source of plant protein and fiber.

Prep Time 5 minutes
Additional Time 8 hours
Total Time 8 hours 5 minutes

Ingredients

  • 1 1/2 cups Oats (rolled)
  • 1 1/2 cups Unsweetened Almond Milk
  • ½ Cup of Unsweetened Almond Milk Yogurt
  • 1 tbsp Chia Seeds (optional)
  • 1 tbsp Maple Syrup (optional)
  • ¼ tsp Vanilla (optional)

Instructions

    1. Add the oats, almond milk, yogurt, maple syrup, vanilla in a large jar.
    2. Stir well to combine. Seal and place in the fridge overnight, or for at least 8 hours.
    3. Remove the oats from the fridge. Top with your favorite toppings.

Notes

·        
Sugar-Free: Omit the maple syrup, or use a sugar-free
sweetener of your choice.

No Almond Milk: Use any other type of plant-based milk instead.

·        
Hot or Cold: These oats can be enjoyed hot or cold. Reheat
cold oats in the microwave.

Leftovers: Refrigerate in an airtight container for up to
five days.





Coconut & Cinnamon Overnight Oats

Ingredients:

1 1/2 cups Oats (rolled)

1 1/2 cups Plain Coconut Milk (from the carton)

2 tbsps Chia Seeds

2 tbsps Maple Syrup

1 tsp Cinnamon

1/2 cup Water

Instructions:

  • Add the oats, coconut milk, chia seeds, maple syrup, cinnamon and water in a large container. Stir well to combine. Seal and place in the fridge overnight, or for at least 8 hours.
  • Store in the fridge until ready to eat. Enjoy hot or cold!

Carrot Cake Overnight Oats

Ingredients:

1 cup Oats (rolled)

½ Carrot (medium, grated)

2 tbsps Chia Seeds

1/2 tsp Cinnamon

1/4 tsp Ground Ginger

1 1/4 cups Unsweetened Almond Milk

2 tbsps Maple Syrup

2 tbsps Unsweetened Coconut Yogurt

2 tbsps Walnuts (roughly chopped)

Instructions:

  1. Add the oats, grated carrot, chia seeds, cinnamon, ground ginger, almond milk and maple syrup to a mixing bowl. Mix well. Cover and place in the fridge overnight, or for at least 8 hours.
  2. Remove the oats from the fridge and divide them into jars. Top with yogurt and walnuts. Enjoy!

Peanut Butter and Chocolate

Ingredients:

  • 1 1/2 cups Oats (rolled)
  • 1 1/2 cups Unsweetened Almond Milk
  • ½ Cup of Unsweetened Almond Milk Yogurt
  • 1 tbsp Maple Syrup
  • ¼ tsp Vanilla
  • 1 tbs creamy peanut butter
  • ¼ cup cacao nibs or vegan chocolate chips
  • 1 tbsp chia seeds
  • 1 tbsp shredded coconut

Directions:

  • Add the oats, almond milk, yogurt, maple syrup, vanilla in a large jar. Stir well to combine. Seal and place in the fridge overnight, or for at least 8 hours.
  • Remove the oats from the fridge. Mix in the peanut butter and top with Cacao Nibs, shredded coconut, and chia seeds.  Enjoy!

Raspberry Overnight Oats

Ingredients:

  • 1 1/2 cups Oats (rolled)
  • 2 cups Unsweetened Almond Milk
  • 1/4 cup Ground Flax Seed
  • 1 tsp Cinnamon
  • 2 cups Raspberries (fresh or frozen, thawed

Instructions:

  • Add the oats, almond milk, flax seed and cinnamon together in a large container. Stir well to combine. Seal and place in the fridge overnight, or for at least 8 hours.
  • Remove the oats from the fridge. Top with raspberries and enjoy!
Raspberry Overnight Oats

Apple Pie

Ingredients:

  • 1 1/2 cups Oats
  • 1 1/2 cups Unsweetened Almond Milk
  • 2 tbsps Chia Seeds
  • 1 tbsp Maple Syrup
  • 1 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1/2 tsp Vanilla Extract
  • 1/2 cup Water
  • 1 Apple (cored and diced)
  • 1 cup Walnuts (chopped

Instructions:

  • Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.
  • Remove from fridge. Use single-serving size jars (250 mL or 500 mL in size) and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.
  • Store in the fridge up to 4 days or until ready to eat. Enjoy!

Banana Bread

Ingredients:

½ Banana, smashed

2 tbsp chopped walnuts

½ tsp vanilla

½ tsp cinnamon

½ tsp flax seeds

Instructions:

  • Add the oats, almond milk, flax seed, vanilla, cinnamon together in a large container. Stir well to combine. Seal and place in the fridge overnight, or for at least 8 hours.
  • Remove the oats from the fridge. Stir in the smashed banana and top with chopped walnuts. Enjoy!

Its is easy as that. I like to use a wide-mouth Mason Jar that is at least 16 ounces in size.

Typically overnight oats are served cold, but you can warm them up in the microwave too. Just remove them from the glass jar and place in a microwave safe dish and heat them up until the oats are warm.

Want to enjoy overnight oats throughout the week, but do not want to spend the time making them every day?

Overnight oats are a great recipe that you can meal plan and prep for.  You can spend some time on Sunday making a few jars and store them in the refrigerator for up to 5 days. 

I find it best to add the fruit when I am ready to eat them, but if you want to add the fruit ahead of time, those usually do good for about 3 days in the refrigerator.

Overnight Oats are a healthy breakfast option the whole family will love.  Ingredients like Oats and Chia Seeds are a great source of protein, fiber, vitamins and minerals.

Oats: This gluten-free food has been shown to have many health benefits including helping lower blood sugar levels, aiding in weight loss, and helping reduce the risk of heart disease. Oats are one of the most nutrient dense foods you can eat.  1/2 Cup of oats has 13 grams of protein and is full of fiber and vitamins including Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B5

Oats

Chia Seeds: Is a great source of nutrients without all the calories.  Chia is the ancient words for Strength. One ounce of Chia Seeds provides 11 grams of Fiber and 4 grams of protein. They are full of vitamins and minerals including Manganese, Magnesium, and Phosphorus. Chia Seeds are a great source of nutrients without all the calories.

Chia Seeds

Plant-based Overnight Oats are a great way to get the kids involved.  Kids love adding their favorite toppings to the overnight oats and you will love knowing they are getting a nutritious breakfast or snack option.

Need to feed a family? You can double, triple, or quadruple the recipes.  Add them to a large container, and when you are getting ready to serve, scoop out a portion for each of you and add your favorite toppings, and enjoy!

Here are some other Plant-based Breakfast Ideas that you might like:

Carrot Cake Waffles

Healthy Banana Split Recipe

Homemade Granola

Enjoy!

References:

Gunnars, K. B. (2018, August 8). 11 Proven Health Benefits of Chia Seeds. Retrieved from Healthline.com website: https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

Palsdottir, H. (2016, July 19). 9 Health Benefits of Eating Oats and Oatmeal. Retrieved from Healthline.com website : https://www.healthline.com/nutrition/9-benefits-oats-oatmeal

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Stephanie is the founder of Clean Food Mama, a blog about a health journey, weight loss and getting more plants into your diet. She discusses her health journey and empowering others to do the same. She shed 125 lbs by incorporating a whole foods plant based diet. Click here to learn more about plant based foods.

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