Overnight Oats Guide

Here are 9 overnight oats recipe examples.  They are an excellent way to prep ahead of time meals.  I call them meals because whole-foods have no special time of day to be eaten 🙂  It’s always the right time to eat overnight oats, not just for breakfast 🙂  Here are some examples of the overnight oats we enjoy.

Each of these combinations is crafted for a 12oz mason jar.

My plant milk of choice for overnight oats is unsweetened almond milk but feel free to use whichever you prefer.

Typically I buy organic frozen fruit from Costco for our overnight oats.  Pineapples, dark cherries, mangos, blueberries, mixed berries, peaches.

I like to roughly grind up nuts that I use like pecans, almonds, walnuts etc.  This makes portioning super easy.  Adding 1-2 Tbsp of ground nuts are then easily added to your oats.  Put them in a jar or ziplock and keep refrigerated.

I add chia seeds and ground flax to many of my dishes so I usually don’t add them to overnight oats.  But on occasion, I will.

The dried organic Goji berries, Matcha (dried green tea leaves), Date Sugar and Hemp Hearts I buy from Amazon.

The reason I use date sugar is that it is a whole food.  It is dried dates ground into a powder/granules.  Date sugar and blackstrap molasses are the only healthy ‘sugars’ as they contain high levels of nutrients and don’t spike/fall blood sugars like all other sugars.

All the products I use from Amazon are available here.

I do three days of overnight oats prep at a time.  They will be perfect in the refrigerator for up to 5 days but they won’t be as fresh so I recommend consuming them within three days.

For those with younger children, setting time aside with lots of fruit, nut and seed options are a very fun activity.  Let them build their own breakfasts the night before.

TO HEAT OR NOT
On cold days I will heat mine but on summer/spring days I like to enjoy them cold right out of the refrigerator or at room temperature.

GOJI BERRIES, ALMOND, BLUEBERRIES, MATCH

Goji Berries Almonds Blueberries Matcha

⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
½ cup Blueberries
¼ cup Goji Berries
¼ cup unsalted almonds
½ tsp Matcha powder
½ tsp Cinnamon
1 Tbsp Date sugar

PINEAPPLE STRAWBERRY
⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
½ cup Pineapples
½ cup Strawberries
¼ tsp Vanilla extract
1 Tbsp Date sugar

CHERRY VANILLA
⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
1 cup Dark cherries
½ tsp Vanilla extract
1 Tbsp Date sugar

TART MANGO LEMON
⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
1 cup Mangos
2-3 tsp Lemon juice
1 Tbsp Date sugar

POWER BERRY

Blueberries Strawberries Blackberries

⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
⅓ cup Blueberries
⅓ cup Strawberries
⅓ cup Blackberries
1 Tbsp Hemp hearts
1 Tbsp Ground almonds
1 Tbsp Date sugar


MONO PINEAPPLE, MANGO, BLUEBERRY
Each of these mono-combinations includes the same ingredients.
An additional ¼ cup of plant milk is needed as the flax meal and hemp hearts will absorb some of it.

Pineapple Mango Blueberries

⅔ cup uncooked rolled oats
1 ¼ cup Unsweetened plant milk
1 cup Any fruit
2 Tbsp Ground Almonds
1 Tbsp flax meal (pulsed flax seeds)
2 Tbsp Hemp hearts
½ tsp cinnamon
1 Tbsp Date sugar

APPLE CINNAMON CRANBERRY
This is one of our holiday favorites when cranberries are in season.  I buy several bags and freeze them.  They defrost in hot water in about 5 minutes.

Apple Cinnamon Cranberry

⅔ cup uncooked rolled oats
1 cup Unsweetened plant milk
½ chopped apple
¼ cup sliced or pulsed raw cranberries
1 Tbsp Ground Pecans
½ tsp cinnamon
1 Tbsp Date sugar

I hope you enjoy these combination ideas.  Be creative.  All you have to do is follow the measurement ratios and add your own touches and replacements 🙂

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