Healthy and Delicious Overnight Oats

While Overnight Oats has become a trendy breakfast option in recent years, the original recipe was actually developed around 1900 by the Swiss physician Dr. Bircher-Brenner and is known as the Bircher Muesli. This recipe is a great breakfast or afternoon delight and contains all the benefits of whole grains, complex carbs, fiber, protein, omega-3 fatty acids, antioxidants, and vitamins that have been linked to emotional well-being and brain health. Oats are also known to help with constipation, weight loss, heart disease, lowering cholesterol, and moderating blood sugar levels.

This version of Overnight Oats is based on the whole-food plant-based principle and made without refined sugar or dairy all while making it super healthy and delicious. Using mashed banana gives it a more creamy taste, nuts, chia, and flaxseed add healthy omega-3 fatty acids, dates add sweetness, and orange or lemon juice provides vitamin C, and adding fresh fruit and berries boosts the vitamin and antioxidant content.

Besides all the health benefits, this Overnight Oats recipe is whipped up in no time. It’s a quick grab-and-go breakfast when prepared the night before, plus it’s very versatile, and ideas for toppings and mix-ins are almost endless.

Overnight Oats

Difficulty: Beginner Prep Time 10 min Rest Time 2 hour Total Time 2 hrs 10 mins Servings: 4 Best Season: Suitable throughout the year

Ingredients

Instructions

  1. Peel the bananas, add to a big bowl, then mash with a fork.

  2. Wash the apples and grate or cut them into small pieces (don’t peel the apple and use with the skin for more fiber), keep a few spoons aside for toppings then add the rest into the bowl.

  3. Wash and cut the fruits or berries and add them to the bowl.

  4. Juice the oranges and add the juice to the bowl.

  5. Pit the dates and cut them into very small pieces, then add to the bowl.

  6. Add the rolled oats, ground flax seeds, chia seeds, and cinnamon.

  7. Add the milk to the mixture, stir well so all ingredients are mixed evenly.

  8. Scoop the mixture into four glass jars, bowls, or cups and top with the leftover fruits or berries, nuts, and seeds.

  9. Cover with a lid or foil and put them in the fridge to let it sit overnight, or at least for 2 hours.

Nutrition Facts

Serving Size 4


Amount Per Serving
Calories 653.3
% Daily Value *
Total Fat 20.6g32%
Saturated Fat 2.2g12%
Sodium 70.8mg3%
Total Carbohydrate 109.8g37%
Dietary Fiber 21.9g88%
Sugars 56.4g
Protein 19.7g40%

Vitamin A 14%
Vitamin C 75%
Calcium 41%
Iron 34%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: home made, vegan, plant based, gluten free
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