The best make-ahead breakfast, perfect for on the go!
Overnight oats are one of my favourite grab-and-go breakfasts. With no cooking required, these oats are simple to make and convenient. Oats are also inexpensive and easy to find. I like to make my overnight oats the night before and store individual servings in reusable glass containers in my refrigerator. When I'm ready to leave in the morning, I just toss the jar in my bag on my way out the door.
For this recipe I've used Rolled Oats (not the quick cooking kind). Oats are a versatile grain with many health properties. They are a great source of carbohydrates, in addition to being a good source of both soluble and insoluble fibre, meaning that they are digested slowly and will not cause your sugar levels to crash.** They are one of the richest sources of silicon which is essential for connective tissue health and to renew bones. Oats are also rich in phosphorus, which is necessary for brain and nerve development.***
Oats are gluten-free by nature but are sometimes contaminated during processing or even in the field during production. If you are celiac or have a gluten sensitivity be sure to select oats that are labeled “gluten-free.”
chia to keep you feeling full
While chia seeds may be tiny, they can absorb about ten times their weight in liquid. As they hydrate in your stomach, they take up space which in turn prevents hunger. Even chia that is already hydrated, like in this recipe, does the same. Chia also has high protein and fiber contents, both of which have been shown to lead to increased satiety and will keep you feeling full.****
Vanilla-Cinnamon Overnight Oats
Ingredients (1 large serving or 2 small servings)
1 ripe banana, mashed
1 & 1/4 cups (250 ml) plant-based milk
3-4 tbsp chia seeds
1 cup rolled oats (not quick cooking oats)
1/4 tsp vanilla extract/raw ground vanilla beans
ground cinnamon to taste
Recommended additions: raw pumpkin seeds and hemp seeds
1. Combine all ingredients in a medium size mixing bowl. Stir to evenly incorporate all of the ingredients. Place in a sealed container in the refrigerator for at least 5-6 hours, but preferably overnight.
2. Serve as is, or top with your favourite toppings, like fresh or frozen fruit, mulberries, raw cacao powder or nibs, dairy-free yogurt, and raw nut or seeds
The oats should keep in the refrigerator for about 2 days.
This recipe works nicely for meal prep: pre-mix the dry ingredients, and portion into individual containers. The night before, add the wet ingredients and refrigerate.
Thanks for stopping by. I hope you enjoy this recipe. I would love your overnight oats, so please tag #LoveWildLiveFree if you post a photo on social media so that I can see!
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** Savona, Natalie. Wonderfoods: The Best Nutrition and Recipes for Optimum Health. London: Quadrille Limited, 2006. Print.
*** Loux, Renée. Living Cuisine: The Art and Spirit of Raw Food. New York: Avery, 2003. Print.
**** Hoffman, Janie. The Chia Cookbook: Inventive, Delicious Recipes Featuring Nature's Superfood. N.p.: n.p., n.d. Print.