These Vegan Overnight Oats Make Mornings Better

Make these easy oats before you go to bed and wake up to a healthy breakfast

Photo: Better Nutrition

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Overnight oats are very forgiving. You can use more or less oats or chia, depending on the thickness you prefer. Milks, fruits, spices, and sweeteners can all be adjusted to your own individual preferences. Try stirring in extras such as nuts, seeds, or even nut butters to add a bit of crunch and additional fat and protein. A cool morning bowl is perfect for summer, but feel free to heat it up if you prefer thicker or warmer cereal.

Oatmeal is one of the few carbs that everyone likes. For a grain, it’s pretty high in protein, and the less-processed versions have a nice dose of fiber. Protein and fiber slow the entrance of sugar into the bloodstream, so the glycemic impact of oatmeal isn’t bad, particularly when combined with extra protein or fat. By letting the oats soak through the night versus cooking them, you decrease their glycemic load slightly, too. What makes oatmeal special is that it has a kind of fiber called beta-glucan, which reduces the risk of cardiovascular disease and stroke. Beta-glucan also enhances the body’s immune system by turbocharging its response to bacterial infection.

Oatmeal comes in many forms. Recipes for overnight oats can be made with either steel-cut or rolled oats. Try it both ways to see which you prefer.


More Related Recipes to Try Next:
‘Crazy-Delicious’ Almond Butter and Cranberry Overnight Oats
Oat Flour Chocolate-Chip Cookies
Oatmeal Cookie Pancakes

The Best Overnight Oats



  • 2 cups almond or coconut milk
  • 2 scoops vegan vanilla protein powder of choice
  • 1 Tbs. minced fresh ginger
  • 2 tsp. finely chopped fresh turmeric
  • 1 tsp. ground cinnamon
  • ½ tsp. ground cardamom, optional
  • 1/2 tsp. nutmeg, optional
  • 1 Tbs. agave or maple syrup, optional for extra sweetness
  • 1 large peeled banana
  • ½ cup finely grated carrots
  • 3/4 cup whole rolled or steel-cut oats
  • 2 Tbs. chia seeds
  • Berries, additional banana slices, or other fruit for topping, optional


  1. Combine almond milk, protein powder, ginger, turmeric, cinnamon, and cardamom and nutmeg, if using, in quart-sized Mason jar. Blend with immersion wand.
  2. Smash banana into small chunks, and add to liquid mixture, along with honey, if using, carrots, oats, and chia seeds. Stir until well combined.
  3. Screw lid onto top of jar, and refrigerate overnight. Stir very well the next morning and eat chilled, or warm in saucepan over medium-low heat 10 minutes, until oats and chia seeds swell somewhat.
  4. Top with additional fruits, berries, or other toppings, if desired.

Nutrition Information

  • Calories 440
  • Carbohydrate Content 59 g
  • Cholesterol Content 15 mg
  • Fat Content 10 g
  • Fiber Content 13 g
  • Protein Content 33 g
  • Saturated Fat Content 0.5 g
  • Sodium Content 360 mg
  • Sugar Content 17 g

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