3 Easy Overnight Oats Recipes (gluten-free, sugar-free, dairy-free)

3 Easy Overnight Oats Recipes (gluten-free, sugar-free, dairy-free)

3 OVERNIGHT OATS RECIPES

The easiest healthy breakfast

Overnight oats is the easiest breakfast ever – just throw a couple of ingredients in a jar before you go to bed, and when you wake up in the morning breakfast is ready. It’s the best!

Right now, I’m going to show you 3 easy (and delicious) ways to make overnight oats.

These recipes are 100% gluten, refined sugar and dairy-free. These recipes all also contain good protein, whole carbs and healthy fats too – and so they are all well balanced breakfasts.

Make sure that you check out my video (below), where I’m showing you how to make these recipes.

I hope you love them as much as I do!

Liezl Jayne xo



RECIPE 1: BLUEBERRY LEMON

Blueberry lemon overnight oats

I love this recipe – this is definitely one of my favorite overnight oats recipes ever. It’s so simple and refreshing, but still filling – and that’s why I love it so much!

This recipe contains good protein from the chia seeds and the almonds, good carbs from the oats and the blueberries, and healthy fats from the chia seeds and the almonds.


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THE RECIPE

Ingredients:

-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-1/2 cup blueberries (frozen or fresh)
-1 Tablespoon fresh lemon juice
-14 raw almonds
-1/4 teaspoon cinnamon
-pinch ground vanilla powder (or pure vanilla extract)
-1 to 3 teaspoons 100% pure maple syrup (or to taste)

(serves one)

Suggested toppings:

-1 teaspoon unsweetened almond butter

THE METHOD

Instructions:

-mix the oats, chia seeds and water together in a jar (or in a bowl)
-add the cinnamon, vanilla, blueberries, fresh lemon juice and raw almonds
-add pure maple syrup to taste (optional)
-cover the jar with a lid (or cover bowl)
-leave to soak in the fridge overnight
-serve in a bowl in the morning, or simply eat straight out of the jar with a spoon
-top with a teaspoon of unsweetened almond butter (optional)
-eat and enjoy!


CAL BREAKDOWN

Calories per serving:

1/2 cup dry rolled oats = 150 cal
2 teaspoons chia seeds = 46 cal
1/2 cup blueberries = 40 cal
14 raw almonds = 100 cal
-1 teaspoon 100% pure maple syrup = 17

Total cal per serve = 353 calories (without toppings)


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RECIPE 2: PEANUT BUTTER RAISIN

Peanut butter raisin overnight oats

I’m obsessed with peanut butter, and so I’m obsessed with this recipe. This recipe is a high protein healthy breakfast recipe – packed full of chia seeds and peanut butter. Yum!

This recipe contains good carbs from the oats and the raisins, healthy fats from the chia seeds and the peanut butter, and of course good protein from the peanut butter and chia seeds.


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THE RECIPE

Ingredients:

-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-1 Tablespoon unsweetened peanut butter
-1/4 cup unsweetened raisins
-1/4 teaspoon cinnamon
-pinch ground vanilla powder (or pure vanilla extract)
-1 to 2 teaspoons 100% pure maple syrup (or to taste)

(serves one)

Suggested toppings:

-1 teaspoon unsweetend peanut butter
-fresh strawberry or banana slices

THE METHOD

Instructions:

-mix the oats, chia seeds and water together in a jar (or in a bowl)
-add the cinnamon, vanilla, raisins and peanut butter
-add pure maple syrup to taste (optional)
-cover the jar with a lid (or cover bowl)
-leave to soak in the fridge overnight
-serve in a bowl in the morning, or simply eat straight out of the jar with a spoon
-top with an extra teaspoon of unsweetened peanut butter and fresh strawberry or banana slices (optional)
-eat and enjoy!


CAL BREAKDOWN

Calories per serving:

1/2 cup dry rolled oats = 150 cal
2 teaspoons chia seeds = 46 cal
1/4 cup raisins = 100 cal
1 Tablespoon peanut butter = 100 cal
-1 teaspoon 100% pure maple syrup = 17

Total cal per serve = 413 calories (without toppings)


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RECIPE 3: COFFEE BANANA

Coffee banana overnight oats

This is a high energy, healthy breakfast recipe – thanks to the coffee banana combo! I absolutely love this flavor combination, it’s so perfect.

This recipe contains good protein from the chia seeds and the almonds, good carbs from the oats and the banana, and healthy fats from the chia seeds and the almonds.


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THE RECIPE

Ingredients:

-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup brewed coffee
-14 raw amonds
-1 medium banana (smashed)
-1/4 teaspoon cinnamon
-pinch ground vanilla powder (or pure vanilla extract)
-1 to 2 teaspoons 100% pure maple syrup (or to taste)

(serves one)

Suggested toppings:

-1 teaspoon unsweetend almond butter
-fresh banana slices or fresh blueberries

THE METHOD

Instructions:

-brew a cup of coffee (and save 1/2 cup for these oats)
-mix the oats, chia seeds and brewed coffee together in a jar (or in a bowl)
-smash the banana with a fork
-add the cinnamon, vanilla, smashed banana and almonds
-add pure maple syrup to taste (optional)
-cover the jar with a lid (or cover bowl)
-leave to soak in the fridge overnight
-serve in a bowl in the morning, or simply eat straight out of the jar with a spoon
-top with a teaspoon of unsweetened almond butter and fresh blueberries or fresh banana slices (optional)
-eat and enjoy!


CAL BREAKDOWN

Calories per serving:

1/2 cup dry rolled oats = 150 cal
2 teaspoons chia seeds = 46 cal
1 medium banana = 100 cal
14 raw almonds = 100 cal
-1 teaspoon 100% pure maple syrup = 17

Total cal per serve = 413 calories (without toppings)


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Photos and video by Liezl Jayne Strydom – for liezljayne.com

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6 Comments

  1. Miya
    January 10, 2017 / 6:36 am

    I made the Coffee Banana Overnight Oats and they were amazing!! Thank you alot!!

    • Liezl Jayne Strydom
      January 10, 2017 / 8:04 am

      Hi Miya! I’m so happy that you enjoyed it! 🙂 XO

  2. Kathy
    January 16, 2017 / 4:51 pm

    Just tried the Peanut Butter Raisin Overnight oats and it was super delicious and super simple, which is great for a busy student! <3 Thank you so much for the recipe, it will be used well 😉 Love from Norway ~

    • Liezl Jayne Strydom
      January 17, 2017 / 8:17 am

      I’m so happy that you love the recipe! It’s one of my faves too! XOXO

  3. Melissa
    January 23, 2017 / 10:09 pm

    Hi Liezl Jayne,

    I’ve been following your YouTube and IG for a couple weeks and have to say, I’ve already seen a difference in my body. The peanut butter 3 ingredient cookies have curbed my sweet tooth and the green smoothies are how I start my day! Thank you for sharing your recipes, they are delish!

    One question I have, is for the overnight oats, do you heat them up or eat this dish cold? Just curious if you have tried both?

    Thanks!
    Melissa

    • Liezl Jayne Strydom
      January 24, 2017 / 1:10 pm

      Hi Melissa! Thank you for your comment! I’m happy my recipes have helped you 🙂

      I usually serve overnight oats cold, and then have regular stove cooked oatmeal hot – but you really can do it either way! I do sometimes heat up overnight oats (maybe in the winter months), but they are good both ways! So really, it comes down to personal preference and what you are in the mood for! 🙂

      Liezl

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