Vegan Overnight Oats (Healthy + No-Cook)
Vegan Overnight Oats – Learn how to make healthy no-cook oats using rolled, quick, or steel-cut oats with this easy recipe for a nutritious breakfast or snack! Includes 6 delicious flavor combinations.
We love eating oats! You may be familiar with our Bircher Muesli, 3 Ingredient Banana Oatmeal Cookies, Cinnamon Apple Baked Oatmeal, or Vegan Oatmeal Pancakes.
All are nutritious and delicious. And with summer on the way, this no-cook oats is a much-welcomed addition to the recipe collection!
Why We Love This Recipe!
- It’s economical, healthy and filling, and easy to make and customize with toppings.
- Overnight oats can be eaten cold, straight from the fridge, or heat them if you like.
- Use a mason jar or other storage container to take your oats on the go if needed.
If you haven’t experimented with overnight oats, I hope this inspires you to gather your ingredients and give it a go!
What Ingredients Are In Vegan Overnight Oats?
- Oats – Old-fashioned rolled oats work best. Quick oats can be used to but will be really mushy. Steel-cut oats can also be used and yield a stiffer texture (I prefer my Overnight Steel-Cut Oats recipe).
- Non-dairy Milk – I used vanilla-flavored unsweetened almond milk, but oat milk, cashew milk, soy milk, etc., will work too. For decadence, try coconut cream or homemade vegan cream. And when in a pinch, you can use water in place of milk!
- Flax meal or chia seeds – Not only will ground flaxseed and chia seeds thicken the oats overnight, but they will also add heart-healthy omegas.
How many oats to liquids should I use? My favorite overnight oats ratio is 1 part oats, 1 part milk, and 1 teaspoon of flax meal or chia seeds for every 1/2 cup of oats.
Healthy Oatmeal Toppings
- Yogurt – Make your overnight oats ultra-creamy by adding 1/4 – 1/2 cup of unsweetened vegan yogurt (plain or vanilla flavored).
- Sweetener – Pure maple syrup is my sweetener of choice, containing healthy manganese and zinc. Feel free to use coconut sugar, organic pure cane brown sugar, date sugar, or coconut nectar.
- Fruits – I usually always add some sort of fruit, whether fresh or dry. Fresh strawberries, blueberries, raspberries, and blackberries are low in sugar, making them a healthy option. Sliced banana, diced apple, or applesauce is great too. If using dried fruit, stick with unsweetened such as raisins, currants, barberries, blueberries, or cranberries. Chopped dates, apricots, and cherries are also great.
- Nuts & Seeds – The addition of nuts, seeds, or nut butter will add protein. Many nuts and seeds contain essential omegas that are heart-healthy, making them another good reason to add a small handful. You can use any combo of pecans, walnuts, pepitas (pumpkin seeds), almonds, hemp hearts, and chia seeds.
How To Make Vegan Overnight Oats
Making overnight oats is easy as 1, 2, 3…
- In a small container, mix the oats, optional flaxseed meal or chia seeds, and plant milk of choice. If adding yogurt and sweetener, you can add it here or add it when serving.
- Cover and place in the refrigerator overnight or for at least 6 hours.
- When ready to eat, top with optional toppings, sweeteners, and extra non-dairy milk.
Top Tips
- Use mason or ball jars. Some mason jars have measurement lines on the side for easy measuring. Plus, they are great for make-ahead grab-n-go meals.
- Add protein powder. Try adding 1/2 scoop of protein powder for an extra protein boost. A vanilla-flavored powder is great.
- Warm it up. Overnight oats are usually served chilled or at room temperature, but you warm them in the microwave on those chilly days.
- How To Store. Keep leftovers or meal prepped serving sizes in the refrigerator for up to 5 days.
- Can you freeze overnight oats? Yes, they can be frozen for up to 2 – 3 months and thawed before serving. To freeze, be sure to leave a little headspace for expansion and store without toppings. Let thaw in the refrigerator for 12 hours.
Favorite Flavor Combinations
It’s easy to keep your oats from getting boring with these delicious and nutritious ideas!
- Strawberries and Cream: Top with fresh sliced strawberries, coconut cream or Vegan Cream, pure maple syrup, and a sprinkle of cardamom. It’s so simple, yet utterly decadent!
- Blueberry, Pecan & Applesauce: Top with fresh blueberries, pecans, Unsweetened Applesauce, a drizzle of pure maple syrup, and coconut cream or almond milk.
- Peanut Butter, Banana + Chocolate Chips: For healthy, protein-rich oatmeal, serve with 1 – 2 tablespoons of nut butter over the top with sliced banana, a sprinkle of chocolate chips (or cacao nibs), a drizzle of maple syrup, and coconut cream (or almond milk).
- Berries and Cream: Top soaked oats with raspberries, blackberries, blueberries. Sprinkle with cardamom or cinnamon, drizzle with coconut cream (or plant milk), and maple syrup.
- Peanut Butter & Jelly: This another protein-rich oatmeal using 2 – 3 tablespoons of your favorite Almond Butter and Berry Chia Jam or Blueberry Compote with a drizzle of pure maple syrup and coconut cream or plant milk.
- Cherry, Chocolate & Coconut: Serve with dried cherries, mini chocolate chips (or cacao nibs), toasted or shredded coconut, and a drizzle of maple syrup and coconut cream.
Do you have a favorite combo? I’d love to hear what it is. It just might inspire someone else!
Adjusting For Dietary Concerns
This no-cook oats recipe is versatile to meet your dietary restrictions with all the right ingredients to make you feel satisfied and feeling great.
- Gluten-Free: Make sure the oats are labeled as certified gluten-free, meaning they are processed in a facility that does not process foods containing gluten.
- Low-Fat: Skip the nuts and seeds, or limit them to 1 tablespoon. Skip shredded coconut, and use plant milk instead of any cream.
- Low-Sugar: Use low sugar fruits such as strawberries, raspberries, blueberries, or blackberries. Stick with unsweetened dried fruit. Limit maple syrup to 1 – 2 teaspoons. You can add vanilla extract and spices for added flavor.
- Nut-Free: Use seeds only, such as pepitas, chia seed, or hemp seeds. Use sunflower butter in place of nut butter.
If you try this vegan oats recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
PrintHealthy Overnight Oats (Vegan +No-Cook)
This no-cook, vegan overnight oats is easy to make and customizable for a healthy and delicious breakfast or snack! Store in mason jars for healthy grab-n-go meals or snacks all week long.
- Prep Time: 5 min
- Cook Time: 6 hours
- Total Time: 6 hours 5 minutes
- Yield: Serves 1
- Category: Breakfast, Entree
- Method: mix
- Cuisine: American, Vegan
Ingredients
- 1/2 cup rolled oats, quick oats, steel-cut oats (see notes)
- 1/2 cup plain or vanilla unsweetened non-dairy milk (almond, cashew, oat, soy, coconut, etc.)
- 1 teaspoon flaxseed meal or chia seeds, optional
- 2 – 4 tablespoons non-dairy yogurt (unsweetened plain or vanilla), optional
- 1 teaspoon pure maple syrup, optional
To serve
- 1 – 2 teaspoons pure maple syrup
- 1/4 cup fruit or mixed fruits of choice
- 2 tablespoons mix of nuts and/or seeds
Instructions
In a small container, mix the oats, optional flaxseed meal or chia seeds, and plant milk of choice. If adding yogurt and sweetener, you can add it here or add it when serving.
Cover and place in the refrigerator overnight or for at least 6 hours.
When ready to eat, top with optional toppings, sweeteners, and extra non-dairy milk.
The recipe serves 1 and can easily be doubled, tripled, or quadrupled!
Store: Keep in the refrigerator for up to 5 days. Freeze for up to 2 – 3 months and thaw in the refrigerator before serving. Leave 1/2 inch headspace for expansion when freezing.
Notes
Oats. I don’t like to knock anyone’s taste, but old-fashioned rolled oats work best here. Quick oats can be used but will be mushy. Steel-cut oats can also be used but will yield a stiffer texture. I much prefer my Overnight Steel-Cut Oats recipe.
Flavor variations:
- Strawberries and Cream: Top with fresh sliced strawberries, coconut cream or Vegan Cream, pure maple syrup, and a sprinkle of cardamom. It’s so simple, yet utterly decadent!
- Blueberry, Pecan & Applesauce: Top with fresh blueberries, pecans, Unsweetened Applesauce, a drizzle of pure maple syrup, and coconut cream or almond milk.
- Peanut Butter, Banana + Chocolate Chips: For healthy, protein-rich oatmeal, serve with 1 – 2 tablespoons of nut butter over the top with sliced banana, a sprinkle of chocolate chips (or cacao nibs), a drizzle of maple syrup, and coconut cream (or almond milk).
- Berries and Cream: Top soaked oats with raspberries, blackberries, blueberries. Sprinkle with cardamom or cinnamon, drizzle with coconut cream (or plant milk), and maple syrup.
- Peanut Butter & Jelly: This another protein-rich oatmeal using 2 – 3 tablespoons of your favorite Almond Butter and Berry Chia Jam or Blueberry Compote with a drizzle of pure maple syrup and coconut cream or plant milk.
- Cherry, Chocolate & Coconut: Serve with dried cherries, mini chocolate chips (or cacao nibs), toasted or shredded coconut, and a drizzle of maple syrup and coconut cream.
Adjusting for diet:
- Gluten-Free: Make sure the oats are labeled as certified gluten-free, meaning they are processed in a facility that does not process foods containing gluten.
- Low-Fat: Skip the nuts and seeds, or limit them to 1 tablespoon. Skip shredded coconut, and use plant milk instead of any cream.
- Low-Sugar: Use low sugar fruits such as strawberries, raspberries, blueberries, or blackberries. Stick with unsweetened dried fruit. Limit maple syrup to 1 – 2 teaspoons. You can add vanilla extract and spices for added flavor.
- Nut-Free: Use seeds only, such as pepitas, chia seed, or hemp seeds. Use sunflower butter in place of nut butter.
Nutrition information is calculated with oats, almond milk, and 1 tsp flax meal. Adding toppings will add the overall calculations, but since it can vary I have them out. You can check a nutrition calculator online inputting your personal ingredient choices.
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This is really helpful. I need guidance on the freezing part. How to keep the taste intact if I freeze the oatmeal, what will be the shelf life, what else to keep in mind? Procedure to eat the frozen oatmeal after taking it out.
Great questions! You can freeze for up to 2 – 3 months, thaw in the refrigerator for 12 hours before serving. Flavor should be the same, but add anything extra you like to sweeten or flavor it. Enjoy!
Do you think this could be heated in the morning? I prefer warm oatmeal!
Yes, you can warm them up before serving using either the stovetop or microwave. Enjoy!
Hi Julie,
My family and I are trying to eat less meat and more vegan/wfpb foods. I’m so appreciative of your simple and delicious recipes and the fact that your blog doesn’t have any annoying pop ups and ads. Thank you!
Glad to be of help! Thanks for sharing, Sharon!
I have been making a version of this, 1/4 cup oats, 1/2 scoop of chocolate flavored Orgain powder, 1 teaspoon of chia seeds and the balance of a pint jar filled with almond milk (maybe 1/2 cup). I mix it up the day before and put it in the fridge. Its fabulous in the am!
Thanks for the ingredient inspiration, Madi – will def give it a try!
I love overnight oats. I use my hand blender and give all the wet ingredients a whirl before adding fruit and nuts or other toppings. Creamy oatnut milk and greek yogurt make this a great beginning for my morning.
Thanks!
Oh, a hand blender is a great idea. Thanks for sharing, Marjie!
Prepped some of these last night and had one this morning with fresh fruits. The texture was perfect and tasted amazing. This will def be on the rotation!
Glad you enjoyed the recipe. Thanks for sharing, Jessy!