Healthy Overnight Breakfast Oats

By: Kelli Kieselbach

Do you struggle with finding healthy breakfast choices that don’t take hours of prep and keep you going until lunch?

These overnight oats are a great option!

High in fibre, minerals, healthy fats and protein, they can provide a nutritious start to the day and best of all they are a great grab and go breakfast on those mornings when you’re pressed for time and possibly motivation.

The benefits of oats are many. They can help with blood sugar regulation and reduce cholesterol due to their beta-glucan content. Bet-glucans also feed beneficial bacteria in the gut promoting healthy microbe balance and regular bowel movements. It’s important to stick with rolled oats rather than instant oats. Instant oats are processed differently by the body and do not have the same benefits as the less processed, rolled oats.

You’ll notice that I haven’t added any sweetener to this recipe. I find the dates and vanilla make it plenty sweet enough however consider adding fruit such as banana or berries if you need a little more sweetness. This is a great way to get a serve of fruit in for the day as well.

Recipe serves 1- 2.


  • 1/2 cup rolled oats (GF oats if following a gluten free diet)
  • 1/2 cup milk of choice*
  • 1 tbsp each chia seeds and hemp seeds**
  • 1 tbsp chopped almonds***
  • 1 tbsp pepitas (pumpkin seeds)****
  • 2 dates finely chopped
  • Vanilla, cinnamon and nutmeg, to taste


Combine all ingredients in a bowl, cover and refrigerate overnight. Add any extras you like in the morning when you’re ready to eat.

Toppings or additions

  • Flaked or shredded coconut
  • Fruit (berries, banana, kiwifruit, pear)
  • Other nuts or seeds (walnuts, cashews, sunflower seeds, pecans, hazelnuts)
  • Peanut butter or other nut butters

* If you’re dairy free this recipe works brilliantly with milk alternatives such as almond milk or coconut milk. It’s important to note that dairy alternatives reduce the protein content of this meal so you may consider adding a spoonful of no added sugar peanut butter or a scoop of vegan protein powder if you’re needing a higher protein breakfast. Always choose protein powders that are free of nasty additives and artificial sweeteners.

** Both chia and hemp seeds are rich in omega 3 fatty acids which help to counter inflammation in the body.

*** Almonds are a great source of calcium, magnesium vitamin E and fibre.

**** Pepitas are a great source of zinc and antioxidants which help to protect our cells.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Supplied

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