Delicious Plant-Based Overnight Oats

Overnight oats are the best thing since sliced bread! You can have an instant healthy breakfast the next morning when you are ready because all of the prep work is done the night before. I guarantee your breakfast will never be boring again when you have my Delicious Plant-Based Overnight Oats!

One recipe + 14 flavors = endless plant-based breakfast possibilities and take only 5 minutes to prepare!

Growing up I never had oatmeal. My grandmother would make us delicious breakfasts all the time. As I got older, I tried oatmeal and never cared for the taste at all. No matter how it was done – it was awful. When we decided to switch our diet to plant-based, my primary care physician (plant-based of course) suggested his recipe. It was great and we’ve been eating it ever since. His recipe was oats, Tumeric, pumpkin pie spice, cinnamon, flax meal, and fruit (I used blueberries. Then after it was cooked, I topped it with sliced strawberries and bananas.

I’ve been seeing so many people talking about overnight oats I had to give it a try. I first bought a couple of vegan overnight oats in the grocery store so I could see what it was like. The taste was interesting and not bad. So I started experimenting knowing the base of most overnight oats was: rolled oats, plant-based milk, a sweetener, and fruit.

So now I started to get creative to create my Delicious Plant-Based Overnight Oats. My base consists of: rolled oats, almond milk, date nectar (or agave), fruit, golden flax meal, and chia seeds. There are numerous health benefits of not only oats but flax meal and chia seeds and I’ve incorporated them into our daily routine.

To start, make the base recipe and grab your favorite mason jar (I use the 11 oz jars with lids or 16 oz wide mouth jars). Add 1/2 cup rolled oats, then add your favorite plant-based milk (1/2 cup), 1 Tbsp of date nectar or agave, 1/2 cup fruit of choice ( plus extra for the top the next morning), 1 Tsp golden flax meal, and/or 1 Tbsp. chia seeds (I use both in most of the recipes except where noted). Combine all the dry ingredients together first in a mason jar, then mix the wet together and add to the dry mixture. Cover the jar and shake the jar well to blend, then refrigerate overnight. When you wake up, simply stir, and add more fresh fruit on top and enjoy! A quick and easy breakfast that takes only 5 minutes.

Overnight Oats - Salted Caramel_500x500
Salted Caramel Oats

What are the health benefits of Flax Meal and Chia Seeds

Flax is a food and fiber crop that came from Southern Europe and Asia. Flaxseeds are the golden yellow to reddish-brown seeds of flax.  Flaxseed Meal is the ground Flaxseed.  Flax meal is high in dietary fiber containing both the soluble and insoluble types. It’s also a powerful natural cholesterol controller. Flaxseed Meal is freshly milled to preserve the natural oils and nutrients. It can also provide a nutritional punch to many baked goods

Some call it one of the most powerful plant foods on the planet. There’s evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.

Flaxseed was first cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, many some experts say we have preliminary research to back up what Charlemagne suspected.  Fun fact:  Flaxseed is what’s used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids.

Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3. The benefits of Flax meal are: They include lignans, antioxidants, fiber, protein, and polyunsaturated fatty acids such as alpha-linolenic acid (ALA), or Omega-3. Lignans have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. For Fiber, Flaxseed contains both the soluble and insoluble types. Consuming these nutrients may help lower the risk of various conditions.

Like other plant-based foods, flaxseed is rich in antioxidants. These can help disease by removing molecules called free radicals from the body. Free radicals occur as a result of natural processes and environmental pressures. If there are too many free radicals in the body, oxidative stress can develop, leading to cell damage and disease. Antioxidants help remove free radicals from the body. According to some scientists, flaxseed may be over 800 times richer in lignans than most other foods. They are antioxidants that may slow tumor growth by preventing them from forming new blood vessels. Since Flaxseed contains omega-3 fatty acids, they may help prevent different types of cancer cells from growing. One 2013 survey found a lower incidence of breast cancer among females who consumed flaxseed regularly.

Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants. They help to improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes. It’s important to make sure you get your omega-3 fatty acids in. Omega-3 also helps with brain function. Chia seed oil (found in chia seeds) is rich in omega-3 fatty acid ALA and omega-6 fatty acid linoleic acid. These two healthy fats have been shown to help restore the skin’s moisture barrier, especially in those with dry skin conditions, such as atopic dermatitis and psoriasis

Chia Seeds contain Omega-3 fatty acids that help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke. Fun facts about Chia seeds:

  • Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.
  • A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein. 131 calories, 8.4 grams of fat, 13.07 grams of carbohydrate, 11.2 grams of fiber, 5.6 grams of protein and no sugar!
  • Mixed with water, they can replace egg in vegan cooking.
  • Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.

So you can see how important it is to have chia seeds and flax meal. I have come up with 14 different recipes for overnight oats. Your morning possibilities are endless with things like Strawberry Shortcake, Strawberry/Banana Split, Blueberry Pie, Salted Caramel, Chocolate Hazelnut “Nutella”, Cinnamon Apple Pie, Oh So Chocolate Oats, Morning Protein Oats, Mint Chocolate, Banana Walnut, PB& J Oats, Strawberry Bliss, Raspberry Bliss, Peaches-n-Cream and Tropical Colada. Each one contains these heart-healthy ingredients. You can use both Flax meal and Chia seeds or just one.

Can I have both Flax Meal and Chia seeds together?

Yes!  Both of these are full of nutrients and are exceptionally high in fiber, omega-3s, proteins, and fat. Both chia seeds and flax meal have many health benefits including, better digestion, better blood sugar levels, healthier heart, and protection against certain types of cancer.  Flax meal has a slight upper hand when it comes to protein and omega-3s. Flax meal also contains significantly more manganese, copper, and potassium. In addition to the above, Chia seeds contain slightly fewer calories and more fiber and even better with protein and omega-3. Chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available.

Can I eat it both hot and cold?

You can enjoy these Delicious Plant-Based Overnight Oats either way. I absolutely love mine cold but you choose. But if you are going to heat it in a microwave, make sure the jar is microwave/oven safe. You can use either a microwave or warm it in the oven the next morning.

Can These Delicious Plant-Based Overnight Oats be Done as a Weekly Meal Prep?

Absolutely! When you prep for a whole week, make sure they are stored in the refrigerator with an airtight lid. These wonderful Overnight Oats store well for 5 days. I prepare these now when we are going away for the day, or traveling for the week. It’s a quick and healthy breakfast or even for in-between meals, on the go. One note, if prepping for 5 days, and making different flavors, you can mix the dry ingredients, but then concentrate on each jar individually as the oats can soak up the milk quickly and you will be wondering if you put all the milk in. Trust me I’ve been there!

Can I use any Plant-Based Milk?

When making my Delicious Plant-Based Overnight Oats, feel free to try the various different types of plant-based milk to see which one is your favorite such as Coconut, Rice Milk, Cashew Milk, Soy, and even Oat Milk. Should you decide to use water instead, remember it will not be as creamy.

What are the Different Recipes I can Make?

Overnight Oats

Using the base recipe, here are the variations:

  • Strawberry Banana Split: Use the 1/2 Cup of sliced strawberries as your fruit of choice. Top with 4-5 medium strawberries (sliced and then sliced bananas.
  • Blueberry Bliss: Using fresh or frozen, in place of the 1/2 cup of fruit, use 1/4 cup blueberries, 2 Tbsp. blueberry jam, 1 Tbsp almond butter, Mix the milk and sweetener (date or agave) in the jar. Then add the oats and chia seeds, mixing thoroughly. Add almond butter and blueberry jam, stir slightly. Just before eating top with blueberries.
  • Salted Caramel: To the base, add 1 Tsp of cinnamon, 1 Tbsp. maple Syrup, 1/2 of a banana (sliced) or diced apples. You want to make the caramel sauce ahead and use as needed. Sauce recipe: 1/2 Cup full fat coconut milk, 1/4 Tsp. sea salt, 1/4 Tsp. vanilla extract and 2 1/2 Tbsp. coconut sugar. Combine coconut milk, coconut sugar and sea salt in a small saucepan, bring to boil over medium heat. Once it starts boiling, reduce heat and let it simmer for about 30 minutes, stirring occasionally. Stir more frequently the last 5 minutes to avoid burning the bottom. Remove and mix in vanilla extract. The sauce will thicken as it cools. Spoon desired amount into the oatmeal and store leftover sauce in a sealed airtight container in the refrigerator. Top with cacao nibs and diced apples.
  • Nutella: Use 1 Tbsp of “Justin’s Chocolate-hazelnut spread found in stores. You can add additional cocoa powder for extra chocolate flavor. Top with hazelnuts.
  • Cinnamon Apple Pie: Add 1/4 Tsp. cinnamon or apple pie spice. Use diced apples as your fruit of choice, then add 1-2 Tbsp of raisins and a few crushed walnuts. As an option you can add 1 Tbsp of Apple Jelly and mix together. Top with extra diced apples and walnuts just before eating.
  • Chocolate Oats: 1 1/2 Tbsp. cocoa powder, 1 Tbsp. nut butter, 2-4 Tsp Vegan chocolate chips. Stir together the oats, cocoa powder and cia seeds in your jar. Top with nut butter sweetener and chips. Shake to evenly combine all ingredients – refrigerate overnight.
  • Morning Protein Oats: Add 1 scoop of vegan protein powder into the base, adding a little extra milk as needed.
  • Mint Chocolate: Add 1/8 – 1/4 Tsp. peppermint extract. Stir in approximately 3 Tbsp. chocolate Chips. For color add in a little cocoa powder and blend or a tiny bit of green food color for a light green.
  • Banana Walnut: Add 1/4 Tsp. cinnamon and 1 Tbsp. of crushed walnuts with the dry ingredients. Add sliced banana as fruit of choice. Top with more bananas prior to eating.
  • PB&J Oats: Add 2 Tbsp. peanut butter (no added oil) to the base recipe and mix. Add some strawberry or raspberry jam and stir.
  • Strawberry Bliss: Once the base is mixed, add your 1/2 cup sliced strawberries, and remove 1/2 of the mixture to a bowl. Add strawberry jam directly on top of what is left in the jar. Add remaining base back in but do not mix with the jam. Top with more sliced strawberries when ready to eat.
  • Raspberry Bliss: The same as the Strawberry Bliss but using red raspberries.
  • Peaches-n-Cream: Use Almond Milk dairy free vanilla or peach yogurt (I use almond milk dairy free yogurt), and replace milk with coconut milk. Add peach jam to the mixture and stir. Top with sliced peaches.
  • Tropical Colada: Use a combination of non-dairy coconut yogurt and coconut milk. Add 3 drops of vanilla extract, diced pineapple as fruit of choice, then just before eating, top with more pineapple and sprinkle with shredded coconut.

Please take a moment and be sure to leave a comment if you made this and what your favorite flavors are!

Overnight Oats - Salted Caramel_500x500

Delicious Plant-Based Overnight Oats

Yield: 1
Prep Time: 5 minutes
Total Time: 5 minutes

Overnight oats are the best thing since sliced bread! You can have an instant healthy breakfast the next morning when you are ready because all of the prep work is done the night before. I guarantee your breakfast will never be boring again when you have my Delicious Plant-Based Overnight Oats! One recipe + 14 flavors = endless plant-based breakfast possibilities and takes only 5 minutes to prepare!

Ingredients

  • 1/2 Cup rolled oats
  • 1/2 Cup Almond Milk (or your favorite)
  • 1 Tbsp Date Nectar or Agave
  • 1/2 Cup fruit of choice + extra to top in the morning
  • 1 Tsp. Golden Flax Meal
  • 1 Tbsp. Chia Seeds

Instructions

  1. Combine all ingredients in a mason jar with a lid. Shake well to blend, then refrigerate overnight. Remove in the morning, stir and add more fresh fruit on the top. Enjoy this healthy breakfast.

Notes

Update: I now use the 16 oz. plastic containers by Ziploc as they are easier to take when traveling. I used to use pint-sized mason jars. If you are heating it up, I would use a mason jar. Mine are both microwave and oven safe.

Did you make this recipe? We'd love to hear from you!

Please leave a comment on the blog or share a photo on Instagram

Michele Wallace

Entrepreneur and author of A Plant-Based Revolution.com. Michele has also earned her Plant-Based Nutrition Certification from eCornell University. The book is an easy and complete guide for those wanting to get healthy and offers step-by-step instructions, including over 85 delicious and healthy recipes.
A Plant-Based Revolution is dedicated to whole food plant-based nutrition.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to Recipe