Healthy Fall Overnight Oats (dairy-free)

These Fall Overnight Oats have the perfect sweet, creamy, and hearty balance. They are the perfect wholesome breakfast with high protein and fiber that will keep you full all morning long. Grab a few mason jars and prep a few jars for an easy grab-and-go breakfast. Top the overnight oats with fruit, and you’ll be all set.

Have I told you lately how much I love overnight oats? They are the easiest meal for my rushed morning. The oats are so filling and fuel me for my morning workout. What a tasty breakfast option!

What’s to Love about Them?

What’s not to love? With so many benefits, you’ll want to make a batch of these Fall Overnight Oats every Sunday.

They are healthy. Have you heard how great oats are for your health? They are loaded with fiber and protein to help you stay full longer. I am sure you have heard how important it is to eat high protein in the morning. Well, here you go.

They are simple to make. I am always drawn to easy meals that take only a few minutes. If I can bust out two mason jars for both my husband and my breakfast the night before in less than 5 minutes, I am a happy camper!

They are cheap to make. Oats are one of the most cost-efficient breakfast items out there. Many of the ingredients are probably already in your pantry. How cool is that?!

They taste so delicious. Everyone in my family enjoys these breakfast oats in a jar! I add chocolate chips to the top of my kid’s oats, and then they scarf them up!

They are customizable. I will admit one of my family members doesn’t prefer the flavor of pumpkin so I omit that from theirs. That’s one of the benefits of overnight oats. You can make each serving customizable for the person. Easy peasy lemon squeezy.

They are great for meal prepping. Sundays are my favorite day. I feel most organized if I can meal prep a few things for the coming week. I usually make 6 jars, which is 3 days worth of breakfast for my husband and me.

What’s in These Overnight Oats?

The ingredients are simple and the flavors of fall will come through with each bite.

Old fashioned oats-Make sure to use this variety and not rolled or quick cooking oats. Choosing high-quality oats is a good idea since this is the base of the meal. I like to use organic varieties.

Plant-based milk-Use whatever you have on hand. I love how creamy cashew and oat milk is. Those are my favorite to use for these Fall Overnight Oats.

Ground flaxseed-This ingredient helps bind everything together. You can also use chia seeds if you do not have ground flaxseed on hand.

Date paste-I like to make a batch of date paste on Sundays to use throughout the week. Simply soak a container of pitted dates completely in water in the fridge overnight. The next day, blend the water and dates, and bam, you’ve got yourself date paste!

Pureed pumpkin-Use a can of organic pumpkin for this recipe. A little bit of pumpkin goes a long way.

Yogurt-I like to use cashew-based or coconut-based yogurt for this recipe. I think they are the creamiest non-dairy yogurt. Go ahead and use your favorite plant-based brand.

Cinnamon-It wouldn’t be a fall-themed breakfast without cinnamon, now would it? You can also use pumpkin pie spice instead of straight cinnamon.

Maple syrup-I love to top my overnight oats with a mixture of yogurt and maple syrup. It reminds me of a healthy frosting. Yum!

How to Make Them

These overnight oats are unbelievably easy to make. And, little dishes to clean make me happy. No clean-up, and ready in 2 minutes.

Step one-Grab a mason jar and throw all of the ingredients into the jar except the additional yogurt and maple syrup topping. Give it all a good stir.

Step two-Mix the additional yogurt and maple syrup in a small bowl and then pour and spread it on top of the oats. Sprinkle the yogurt with a dash of cinnamon.

Step three-Secure a lid onto the mason jar and place it into the fridge. Ideally, make your oats the night before. Otherwise, make sure they get into the fridge for at least 3 hours. Enjoy!

How Are These Overnight Oats Healthy?

Did you know that overnight oats or soaking oats are the healthiest way to consume oats? Check out all of the benefits below.

They will keep you feeling full and help you burn more fat. Oats contain a weight loss-friendly starch, called resistant starch, which helps keep the microbial balance of your gut healthy. The “good” bacteria from the starch turn into digestive acids which are known to suppress appetite and speed up your metabolism.

They will help your body absorb more nutrients. Soaking the oats overnight helps to break down the phytic acid, which is an antinutrient that interferes with digestive enzymes and nutrient absorption.

They will help to lower cholesterol. That’s because oat fiber, also called beta-glucan, has been shown to reduce cholesterol levels by 5-10 percent.

They help relieve constipation. The fiber in the oats assists in more regular bowel movements.

They stabilize blood sugar levels. The combination of high fiber and complex carbs slows down the process of turning whole food into simple sugars.

Tips + Modifications

If you are not vegan, feel free to use dairy-based milk and yogurt for this recipe.

If you are not a big fan of pumpkin, go ahead and skip that step and omit it.

If you are out of ground flaxseed, you can use chia seeds instead.

If you do not have date paste, use maple syrup, half the amount called for.

Weren’t They Good?

I know you will love these fall-inspired overnight oats so much that they will be a part of your meal prep Sundays from now on. Would you do me a favor? Would you mind writing me a review and star rating below? I would love to hear all about how you made them and how they taste to you. I would be so grateful. Thanks!

Enjoy!

XOXO

Michelle