Nut-Free Soaked Overnight Oats
Start your day with a wholesome and allergy-friendly breakfast using this Nut-Free Soaked Overnight Oats recipe! Perfect for those with nut allergies or anyone seeking a simple, nutritious morning meal, this recipe combines rolled oats, chia seeds, and your choice of nut-free plant milk, like oat or hemp milk, for a creamy, plant-based dish. Naturally sweetened with maple syrup and enhanced by a hint of vanilla, these overnight oats are prepped in just 10 minutes before chilling overnight for a grab-and-go breakfast. Top with fresh berries and sliced banana for a burst of flavor and added nutrients. Whether you’re meal prepping or need a quick, energizing start to your day, this gluten-free and dairy-free recipe proves that healthy eating can be effortless and delicious.
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Recipe Information
Ingredients
- 1 cup Rolled oats
- 1 tablespoon Chia seeds
- 1 cup Unsweetened almond milk (or any nut-free plant milk alternative such as oat or hemp milk)
- 1 tablespoon Maple syrup
- 0.5 teaspoon Vanilla extract
- 0.125 teaspoon Salt
- 0.5 cup Fresh berries (e.g., strawberries, blueberries, or raspberries)
- 1 Banana, sliced
Instructions
In a medium-sized mixing bowl, combine the rolled oats and chia seeds.
Pour in the unsweetened almond milk, or desired nut-free plant milk, over the oats and chia seeds. Stir to combine.
Add the maple syrup, vanilla extract, and salt to the mixture, and stir thoroughly until all ingredients are well incorporated.
Cover the bowl with a lid or plastic wrap, and place it in the refrigerator overnight, or for at least 4-6 hours.
In the morning, give the oats a good stir to make sure the consistency is nice and even. If it's too thick, add a splash more almond milk to loosen.
Divide the soaked oats into two serving bowls or jars.
Top each portion with fresh berries and sliced banana.
Serve immediately or cover and refrigerate for up to 2 days if prepping ahead.
Nutrition Facts
Calories |
627 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 471 mg | 20% | |
| Total Carbohydrate | 117.3 g | 43% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 39.5 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 576 mg | 44% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1205 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
