Overnight oats are one of my favorite breakfasts because they are rich in fiber, protein, antioxidants, minerals, and vitamins like vitamin B, iron, selenium, magnesium, and zinc. They can easily keep you satisfied until lunch and are fairly inexpensive, especially when you buy ingredients in bulk.

Oats are delicious and easy to make, taking less than 5 minutes of prep time – all without cooking. Seriously, it couldn’t get any easier! You can quickly make them the night before for a grab-and-go breakfast. They’re also easily customizable with a variety of add-ons or toppings to suit anyone’s taste. 

Gluten Free | Vegan | Low Sugar Options

Base Ingredients for Overnight Oats:

  • Sprouted or old-fashioned rolled oats: Many are available as gluten-free options.
  • Chia seeds: They are an excellent source of antioxidants, omega-3 fatty acids, fiber, and calcium and add a pudding-like texture.
  • Milk: Use your favorite milk. For a vegan option, use flax, almond, oat, coconut, or cashew milk.
  • Nut butter: To add a creamier texture, add almond, sunflower, cashew, peanut butter, or pumpkin butter.
  • Sweeteners (optional): Add a small amount of honey, maple syrup, or a low-carb substitute like monk fruit.
  • Toppings: When you’re ready to eat them, add your favorite fruit, granola, or a little yogurt.

Simple Overnight Oats Recipe

Blueberry & Blackberries Oats Ingredients:

  • ½ cup gluten free rolled oats
  • 2 tsp of chia seeds
  • 2/3 cup of oat milk
  • 1 tablespoon of sunflower butter
  • 1 tablespoon of vanilla extract
  • 1 tablespoon of local honey
  • ¼ cup of fresh blueberries & blackberries
  • 1-2 tablespoons of yogurt (optional)

Peanut Butter & Jelly Oats Ingredients:

  • ½ cup gluten free rolled oats
  • 2/3 cup of almond milk
  • 2 tablespoons of peanut butter
  • 1-2 tablespoons of your favorite jam 
  • 1 tablespoon of sweetener (optional)
  • ¼ cup of fruit toppings of your choice (optional)

Low-Sugar Oats Ingredients:

  • ½ cup gluten free rolled oats
  • 2/3 cup of unsweetened almond milk
  • 2 teaspoons of chia seeds
  • 1 tablespoon of vanilla extract
  • 1 tablespoon of monk fruit sweetener 

Directions for All:

Add the oats, milk and ingredients to a mason jar, bowl, or resealable container. Shake or stir the container. Seal the container and place it in the fridge for at least 4 hours or overnight.

When you’re ready you can enjoy them cold or heated.

Add your desired toppings and enjoy!

About Me

April Likins

I’m so glad you’re here! If we’ve not yet met, my name is April Likins and I’m a board-certified health coach trained at Duke Integrative Medicine and the Institute for Integrative Nutrition.

I’m fiercely passionate about helping professional women and female entrepreneurs reduce their stress, find balance, increase their joy, and level up their careers. I believe wholeheartedly that you are here to thrive, walk in your purpose and passions, and live your best life! 


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