breakfast gluten-free oatmeal/granola vegan

Hearty Overnight Oats

March 5, 2013

Breakfast is by far my favourite meal of the day. I actually don’t mind waking up in the morning because I know the first thing I can do is eat breakfast! Sometimes I go for the savory stuff but usually my sweet tooth kicks in and I end up giving in.

My go-to breakfast has always been steel-cut oats. Most weeks I would make a big batch on Sunday and re-heat them for breakfast throughout the week. I was a hard-core steel cut oats fan, none of the rolled stuff for me! You see, I was under the impression that steel-cut oats were higher in fiber and protein than regular rolled oats. On the downside steel-cut oats take forever to make. Thankfully The Nutrition Diva cleared things up for me! Turns out steel-cut and old-fashioned rolled oats (not quick-cook) are essentially the same in their nutrient profile. Yes, steel-cut oats are slightly less processed but nothing that would make them any more nutritious. This discovery saved me plenty of time and most importantly opened me up to the world of overnight oats!

Ahhhh overnight oats. How I love thee. So simple to make and so much variety. At first it seemed I would never be able to indulge in this glorious morning treat due to my steadfast loyalty to steel-cut oats. Note: Don’t try to make overnight oats with steel-cut oats…it tastes gritty, yuck! But alas a whole new world was opened up to me and with it the absolute best way to start off your day.

There are so many ways to make overnight oats but I stick to this method which never seems to fail me. There are also many different milk, sweetener and add-in variations but why not start with my favourite hearty version? I have an arsenal of indulgent (perhaps not so hearty) versions that I also plan to feature in future blog posts….

*Note if you are gluten-free be sure to use gluten-free oats. For those of you who don’t know, oats themselves are naturally gluten-free but are often processed in facilities that produce other non-gluten-free grains and thus contamination is frequent.

And with that here is my tutorial on making the perfect, hearty overnight oats.

1. Take out all ingredients and 1 small-medium mason jar (or sealed container).


Hearty Overnight Oats

  • Prep Time: 2 minutes
  • Total Time: 6 hours


  • 1/2 cup Gluten-Free Rolled Oats
  • 1/2 cup Unsweetened Vanilla Almond Milk (plus more for next morning)
  • 1.5 tsp Chia seeds
  • 1/4 tsp Vanilla Extract
  • 1/2 tsp Cinnamon
  • 1 T Pumpkin Seeds
  • 1 T Unsweetened Coconut
  • 1 T Goji Berries
  • 1/2 Banana
  • pinch of salt


  1. 1. Place all ingredients in a mason jar or sealed container and shake well.
  2. 2. Let sit in refrigerator for at least 6 hours or overnight.
  3. 3. Heat up in microwave in the morning. Add additional almond milk if desired.


  • Serving Size: 1

How is this a step up from your typical breakfast cereal? Well let’s discuss some of the ingredients…

Oats-High in both soluble and insoluble fiber, oats help regulate your blood sugar and keep you full for many hours without that dreaded mid-morning crash. They also help lower cholesterol and are a good source of many vitamins and protein.

Chia seeds- Chia delivers 42% of your recommended daily value of fiber in a single serving. Chia absorbs up to 12 times its own weight and expands to curb your appetite. Most importantly Chia is a fantastic source of omega-3 fatty acids which helps reduce inflammation in the body and improve heart health.

Pumpkin seeds– These guys are packed with iron, magnesium, fiber, zinc, potassium, healthy fats, and protein. Vegans & vegetarians use pumpkin seeds as a natural source of iron as they have one of the highest iron levels of any plant-based food.

Coconut– Due to its high medium chain trigycerides (MCTs) content coconut helps enhance the absorpotion of calcium, magnesium and amino acids, the building blocks of protein, thus aiding in muscle recovery and bone health. Plus it’s also great for your skin!

Goji Berries– Filled with powerful antioxidants goji berries can take away the destructive power of free radicals. By doing so, goji berries help reduce the risk of some serious diseases including cancer and cardiovascular disease as well as boosting immune function.

Bananas– Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Other benefits include strong bones, decreases in inflammation and improved gut health.

Do you eat breakfast? How do you fuel yourself in the morning? Give these overnight oats a try and let me know how you feel!


Join 20,000+ members of the THM Community to get access to exclusive recipes, healthy lifestyle tips and behind-the-scenes news from our team!

Powered by ConvertKit
  • Reply
    June 10, 2014 at 7:58 pm

    I’m typically to blogging and i in fact like your
    articles. The post has actually grabbed my interest.
    I am going to bookmark your web site and also retain checking for brand new information.

    Feel free to surf to my page :: Best Acne Treatment (

  • Reply
    June 10, 2014 at 4:43 am

    Do you mind if I quote a couple of your articles as long as I provide credit and sources
    back to your webpage? My blog is in the very same area of interest as yours
    and my visitors would truly benefit from some of the information you present here.
    Please let me know if this alright with you.

    Feel free to surf to my web-site

  • Reply
    June 3, 2014 at 12:00 pm

    As I website owner I believe the articles material here is extremely excellent.

    Here is my site; vigrx plus ebay (Gilda)

  • Reply
    June 3, 2014 at 3:45 am

    Great website lots of awesome steam shower knowledge here

    My web site; steam shower with whirlpool tub [Kristopher]

  • Reply
    Green Coffee Bean Extract Weight Loss Pills
    May 28, 2014 at 12:09 pm

    Thanks for any other magnificent article. The place else may anybody get that type of information in such a perfect manner of writing?
    I have a presentation subsequent week, and I’m at the search for such info.

  • Reply
    where to buy hcg online
    May 26, 2014 at 8:38 pm

    This dilutes stomach acid, making meal digestion more difficult.
    One of the disadvantages of low-calorie diets is that it makes
    you feel constantly hungry. Drink at least 32 ounces of 100% natural organic cranberry juice every day.

    My page; where to buy hcg online

  • Reply
    delray beach social media marketing in the future
    May 26, 2014 at 7:32 pm

    If you check your local area businesses you will see
    many of them being reviewed on ‘Fan pages’ and advertisements on Facebook or on local media portals.
    Thus, there are no two ways about the many benefits of search engine and social media marketing.
    It’s a good idea in general to make your social media pages private
    so you can monitor who is connected to you and the type of
    comments people make. Also explore social media marketing and the difference to social networking websites.
    If you are able to determine that one specific page or advertisement is particularly
    appealing to a certain group, you can adjust the focus of your ads and public interaction in a way that most effectively interests them.
    The procedure require that suitor’s intention must be established through family
    contacts, integrity checked plus a cogent promised is manufactured that he is interested in a critical relationship rather than flings.

    ) and more than 700 million active Facebook users alone’Social Networking is here to stay.
    It is basically to convert the possibilities
    to persistent business with good returns on investment options.

    And most importantly, treat your customers how you would want
    to be treated. For example, we want peace in the household so we end up giving in to
    our wife over and over to please her.

    Here is my webpage delray beach social media marketing in the future

  • Reply
    jeu gratuit criminal case
    May 21, 2014 at 11:09 am

    Hi to every , as I am genuinely keen of reading this blog’s post to be updated daily.
    It contains good information.

  • Reply
    contacts and eyeglasses greenpoint
    May 20, 2014 at 1:58 pm

    During the review, you’ll pass several tests that tell you how the optometrist and vision wellness of one’s eyes.

    After this he is eligible to register in private and public establishments.
    If you are able to do that and know that you will be going to that office for your glasses then you will be able to
    pick out the glasses frames that you are going to want to purchase and write it down so
    you do not have to spend hours on end looking for the perfect fit of glasses
    before you even have your appointment.

    My blog post … contacts and eyeglasses greenpoint

  • Reply
    clash of lords cheats
    May 20, 2014 at 2:00 am

    clash of lords cheats incorporates a substantial part throughout National Culture.
    Many people can often be viewed involved in activities associated with clash of lords cheats.

    That is in part mainly because persons of most a long time may be included along with
    people are generally brought together through this specific.
    Normally anyone that shows their particular do not like
    regarding clash of lords hack tool might be thought to be a great outcast.

  • Reply
    skyrim cheats
    May 14, 2014 at 7:59 am

    Thank you for the good writeup. It in fact was a amusement account it.

    Look advanced to far added agreeable from you!
    However, how can we communicate?

    Also visit my site: skyrim cheats

  • Reply
    descargar atube catcher
    May 12, 2014 at 4:20 pm

    The critiques you should search for are those pertaining to malicious software and viruses.
    You have to put them in one format to work with them.
    Make a miniature hat from green fabric and leave it behind as though
    the leprechaun lost his hat in his attempts to escape.

    Look into my webpage; descargar atube catcher

1 2 3 4 5

Leave a Reply

Recipe rating


Sign-up for a free weekly meal plan straight to your inbox.