Gluten Free Overnights Oats w/ Chia Seeds
HEALTH BENEFITS OF OVERNIGHT OATS
A warm bowl of oatmeal is pretty high up there when it comes to healthy breakfast options. But I’ll let you in on a secret – overnight oats do wonders for your gut health specifically. Hello resistant starches and prebiotics! Here’s a few key reasons why you should whip up this recipe today…
It’s a nutritional powerhouse! Aside from being rich in fiber, protein, and antioxidants, oats contain a wide range of vitamins and minerals that promote a happy and healthy gut.
Have digestion problems? No problem. Soaking your oats overnight helps to break the starches down and reduce phytic acid. That means it’s easier to digest and to absorb the oats’ nutrients more efficiently. Perfect for those of us with gluten sensitivities!
Contains a higher dose of resistant starch. Resistant starch is a natural carb that helps with things like digestion, weight loss, and increasing feelings of fullness. Luckily, cooled starchy foods (like overnight oats) have a higher amount of resistant starch compared to cooked ones.
Time and money savers. Oats are one of the best ingredients when you’re looking to eat healthy on a budget. Best of all, prepping overnight oats takes less than 5 minutes!
Now here comes the fun part – toppings and mix-ins! From fruits to seeds to yogurt, there’s no right or wrong way to make overnight oats. Creativity is the name of the game here. So whatever your heart desires, go for it. But if you need some inspiration, see below for my favorite flavor combinations.
Vanilla almond Oats topped with banana
1/2 cup Rolled Oats
2/3 cup Unsweetened Vanilla Oat milk or Almond milk
3 Tablespoons of Greek Yogurt
1 Tablespoon of chia Seeds
1 Tablespoon of Flax Seeds
1 teaspoon Vanilla Extract
1/2 teaspoon Almond Extract
1 Tablespoons 100% Maple syrup
1 Tablespoon of Honey (unfiltered)
1/4 cup Unsweetened Coconut Flakes
1/4 cup chopped nuts (I use walnuts and pecans)
1/4 teaspoon cinnamon
1/4 cup Nut Pod Vanilla creamer
After overnight, add bananas and it's ready to eat!
Berries and Cream Overnight Oats:
½ cup Rolled Oats
⅔ cup Almond milk (can substitute coconut or cashew milk)
⅓ cup Greek Yogurt
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
1-2 Tablespoons 100% Real Maple Syrup or Honey
Strawberries
Blueberries
Chocolate Coconut Overnight Oats:
½ cup Rolled Oats
⅔ cup Coconut Milk (can use full-fat coconut milk)
⅓ cup Greek Yogurt
2 Tablespoons Chocolate Peanut Butter or Peanut Butter
2 Tablespoons Cocoa Powder
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
1 Tablespoon 100% Real Maple Syrup or Honey
¼ cup Coconut Flakes
2 Tablespoons Dark Chocolate Chunks
Tropical Coconut Mango Overnight Oats:
½ cup Rolled Oats
⅔ cup Coconut Milk
⅓ cup Greek Yogurt
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
1-2 Tablespoons 100% Real Maple Syrup or Honey
¼ cup Unsweetened Coconut Flakes
Fresh Mango Chunks
Boston Sweet Date Overnight Oats:
1 cup Almond milk (I use unsweetened)
½ cup Rolled Oats
½ Banana
⅓ cup Dates chopped
½ Tablespoon Chia Seeds
1 Tablespoon Maple Syrup or Honey (optional)
1 teaspoon Vanilla Extract
½ teaspoon Almond Extract
¼ teaspoon Cinnamon
Almond Butter or Sun Buter drizzled on top
Sliced Bananas
Unsweetened Coconut Flakes
Banana Almond Butter Overnight Oats:
½ cup Rolled Oats
⅔ cup Almond milk (I use unsweetened) (you can substitute coconut or cashew milk)
⅓ cup Greek Yogurt or a dairy free substitute
2 Tablespoons Almond Butter
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
½ teaspoon of Almond extract
2 Tablespoons 100% Real Maple Syrup or Honey
Sliced Bananas
¼ cup Slivered Almonds
Lemon Coconut Almond Overnight Oats:
½ cup Rolled Oats
⅔ cup Almond milk (can substitute coconut or cashew milk)
⅓ cup Greek Yogurt
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
¼ teaspoon Lemon extract
¼ cup slivered Almonds
¼ cup unsweetened coconut flakes
1-2 Tablespoons 100% Real Maple Syrup or Honey
Instructions
For a single serving. It’s super easy to make overnight oats in a jar!
Stir it all together. In a small jar, stir together the oats, milk, yogurt, chia seeds, and maple syrup.
It’s soaking time. Place the jar in the fridge to let the oats soak for at least 2 hours, though overnight is best.
Add toppings and serve. The next morning, add your favorite toppings and enjoy! Alternatively, you can scoop the oats out into a bowl and add toppings from there.
Tips
*I used unsweetened almond and coconut milk. I definitely needed the real maple syrup to sweeten the overnight oats. If using sweetened almond milk, you may not need as much maple syrup.
*If you use canned full-fat coconut milk, you will need a little more than ⅔ cup of liquid as it is thicker.
*You can use any type of Greek yogurt from plain to flavored. If using flavored yogurt, you may need less sweetener.
*The fresh fruit and toppings are added after the oats have been refrigerated overnight.
Additional ideas:
Fresh fruit: Make the most of seasonal fruits, including blueberries, raspberries, strawberries, bananas, peaches, pears, and apples. You can also blend them into a puree or make a chia seed jam to stir in.
Dried fruit: Raisins, cranberries, goji berries, and chopped dates lend a chewy texture and fruity flavors.
Nuts and Seeds: Sliced almonds, chopped pecans or walnuts, hemp seeds, sunflower seeds, pepitas, and toasted sesame seeds add a subtle crunchy texture.
Extra Flavor: Sprinkle on coconut flakes or cacao nibs. They’ll taste amazing with banana, strawberry, or tropical flavors.
Spices: Stir in cinnamon, nutmeg, turmeric, cardamom, or ginger to spice things up a bit!
Yogurt: Mix in any type of yogurt for extra creaminess. Plus, it’ll add extra protein and a probiotic boost.
Nut Butter: Choose your favorite nut butter (I always love almond butter), and stir it in or drizzle it on top. It too will provide a protein boost.
Protein Powder: Still want an even bigger protein boost? Feel free to add protein powder or collagen powder.
