Overnight Oats

Overnight oats are a gut-friendly, easy-to-prepare meal or snack. Nutritionally speaking, overnight oats are an easy way to add fiber to the diet. This base recipe has 6g of fiber and even more once you add toppings like pumpkin seeds and berries. Additionally, this recipe pairs well with any of your favorite toppings.

Overnight oats

Fiber is beneficial to health

There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water, helping food move quickly through your digestive system. Think leafy greens, fruits with skins, and grains. 

On the other hand, soluble fiber does dissolve in water, causing a swell and gel effect. Therefore, this non-nutrient helps to bulk up your stool, supporting regular bowel movements, especially those with constipation and/or diarrhea. 

Soluble fiber can also help keep blood sugar steady by slowing down digestion and, therefore, the absorption of sugar into the blood. Soluble fiber can also help lower cholesterol. Here are a couple of ways by which this occurs:

This recipe contains oatmeal and chia seeds, which are excellent sources of soluble fiber.

Have fun when choosing your toppings

The toppings for overnight oats can be just as nutritious. Play around with some of your favorite nuts, seeds, and fruits. Here are some ideas to get you started.

If you are looking for another quick and easy snack, try this healthy maple-spiced coconut granola.

Overnight Oats

Overnight Oats are a gut friendly, easy snack/meal to prep, using any of your favorite toppings.
Course Breakfast, Snack
Keyword Dairy-Free, Gluten-Free, Low FODMAP, Low Sugar, No Refined Sugar, Plant-Based, Quick & Easy
Prep Time 5 minutes
Author Robin


Oatmeal Base

  • 2/3 cup almond milk, vanilla, unsweetened
  • 1/4 cup rolled oats gluten free if needed
  • 1 tbsp chia seeds
  • 1/2 tsp maple syrup
  • 1/4 tsp cinnamon
  • pinch salt


  • 1 tbsp pumpkin seeds or other nuts/seeds, including nut butter
  • 1/4 cup berries or other fruit


  • Combine all the oatmeal ingredients and give it stir or a shake.
  • Store in the fridge for at least 12 hours before consuming.
  • When you're ready to consume, add whichever toppings you desire.
  • Good in the fridge for 4-5 days.


Meal prep a bunch at a time for an easy breakfast or snack all week. I usually do 4 at a time.

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