According to a 2019 Mayo Clinic article, plant-based foods can help prevent cancer by increasing fiber consumption. Young women who followed a high-fiber diet had a 25% lower risk of developing breast cancer later in life, a study found. Other research has found that 10 grams of fiber per day can lower the risk of colon cancer by 10%. One serving of oatmeal contains around 33% of the recommended daily allowance of fiber.
I make these recipes regularly and can be used as a starting point. You can add vegan yogurt, protein powder, ground flaxseed, and endless combinations and amounts of fruits, spices, and nut butters.
These overnight oats can be made with steel cut oats, old-fashioned oats, or instant oats. I prefer the texture of old fashioned oats. The steel-cut oat flakes really stick to the ribs and keep hunger pangs away until noon, but they still take a few minutes in the microwave until they are soft enough for my taste buds.
A small bullet mixer is ideal for incorporating nut butter and vegan cream cheese into the non-dairy milk. My favorite milk-free milk for overnight oats is coconut almond, but any other milk will work too.
I make my overnight oats in a large glass jar; however, a large bowl would work fine too.
Enjoy these oatmeal cold or scoop a serving in the microwave and zap until heated.
Almond cherry overnight oats
Almond and cherry overnight oats. Contributed / Susan Alexander
This is my favorite overnight oat combination.
- 1½ cups of non-dairy milk
- About ¼ cup of smooth almond butter
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- 1 teaspoon of Truvia or other sweetener (to taste)
- ½ teaspoon of almond extract
- ¾ Cup of frozen dark, sweet, pitted cherries
Mix almond butter with non-dairy milk. Put everything except the cherries in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Add the cherries and stir again. Place the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
I like my cherries whole, but you can also chop them up.
Blueberry Cheesecake Overnight Oats
Blueberry Cheesecake Overnight Oats. Contributed / Susan Alexander
- 2 tablespoons of non-dairy cream cheese
- 1½ cups of non-dairy milk
- ½-¾ cup of fresh or frozen blueberries
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- 1 teaspoon of Truvia or other sweetener (to taste)
- ½ teaspoon vanilla extract
- 1 teaspoon lemon peel or to taste
- Pinch of cinnamon
Mix the vegan cream cheese with milk. Put all ingredients except the blueberries in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Add the whole blueberries and stir again. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
I like my blueberries on the whole, but you can try them with the non-dairy cream cheese and milk if you prefer.
Strawberry cheesecake overnight oats
- 2 tablespoons of non-dairy cream cheese
- 1½ cups of non-dairy milk
- ½-¾ cup of fresh or frozen strawberries, chopped
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- 1 teaspoon of Truvia or other sweetener (to taste)
- ½ teaspoon vanilla extract
Mix the vegan cream cheese with milk. Mix all ingredients in a large glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Place the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
Chai-flavored overnight oats
Chai-flavored overnight oats. Contributed / Susan Alexander
- 1 cup of oatmeal
- 1½ cups of non-dairy milk
- 2 tablespoons of chia seeds
- 1 teaspoon of Truvia sweetener or other sweetener (to taste)
- ½ teaspoon vanilla extract
- 1 teaspoon of chai spices (a mixture of cinnamon, cloves, cardamom, and pepper)
Put all ingredients in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
Maple pecan overnight oats
Pecan Maple Overnight Oats. Contributed / Susan Alexander
- About ¼ cup of pecan butter
- 1½ cups of non-dairy milk
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- ½ teaspoon maple extract
- 1 teaspoon of Truvia or other sweetener (to taste)
- Chopped pecans for garnish
Mix the pecan butter and non-dairy milk. Put all ingredients in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving. Top each serving with a few chopped pecans.
Carrot cake overnight oats
Carrot cake overnight oats. Contributed / Susan Alexander
- 2 tablespoons of non-dairy cream cheese
- 1½ cups of non-dairy milk
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- 1 teaspoon of Truvia or other sweetener (to taste)
- 1 small carrot, finely chopped
- ¼ teaspoon ground cinnamon
- Pinch of ground cloves
- ¼ cup of raisins
- ½ teaspoon vanilla extract
Mix the cream cheese and milk together. Put the milk mixture with the remaining ingredients in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
Peanut Butter Chocolate Overnight Oats
- 2 tablespoons of peanut butter
- 1½ cups of non-dairy milk
- 1 cup of oatmeal
- 2 tablespoons of chia seeds
- 2 tablespoons of cocoa powder
- 1 teaspoon of Truvia or other sweetener (to taste)
- ½ teaspoon vanilla extract
Mix the peanut butter and milk together. Put the milk mixture with the remaining ingredients in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving.
Almond Joy Overnight Oats
- 1 cup of oatmeal
- 1½ cups of almond or almond coconut milk
- 2 tablespoons of chia seeds
- 2 tablespoons desiccated coconut
- 1 teaspoon of Truvia or other sweetener (to taste)
- ½ teaspoon vanilla extract
- Toppings: vegan chocolate chips, desiccated coconut, almond slivers
Put everything except the ingredients for the topping in a glass or bowl and mix well. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving. Before serving, top each serving with a few chocolate chips, desiccated coconut and almonds. This is heated well in the microwave for 15 to 30 seconds to gently melt the chocolate chips.
Peanut Butter and Jelly Overnight Oats
- 1 cup of oatmeal
- 1½ cups of non-dairy milk
- 2 tablespoons of chia seeds
- 2 tbsp peanut butter, creamy or chunky
- 1 tablespoon of strawberry jam
Mix together the oatmeal, plant-based milk, chia seeds and peanut butter. To prevent the chia seeds from clumping together, stir a few times for the first 10 minutes after combining the ingredients. Put the jar or bowl in the refrigerator for a few hours or overnight. Stir before serving, then top with a spoonful of strawberry jam.
Susan Alexander
Susan Alexander is a food columnist for the Duluth News Tribune. She loves gardening, farmers markets and creates delicious meals from whole grains, fresh vegetables and fruits.
