Overnight oats with frozen fruit is a healthy quick and easy breakfast made in just 5 minutes, with a delicious thick and creamy texture. It’s easily customisable, with 3 flavour variations provided below, and allergy friendly, including gluten free, dairy free and vegan.
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For other delicious nourishing breakfast recipes, my chocolate pancake recipe without eggs, milk and sugar, immune boosting chaga mixed berry thick smoothie bowl, carrot cake flaxseed pudding or grain free porridge with apple and pear are great options.
Jump To Section:-
- What are overnight oats?
- Benefits of these recipes
- Ingredients
- 3 flavour variations
- Equipment needed
- How to make overnight oats
- Ingredient substitutions & variations
- Storage
- Frequently asked questions
- Diet requirements
- Other breakfast recipes
- Recipe card
What Are Overnight Oats?
Overnight oats are made with oats soaked in milk and chia seeds. Like with Flaxseed Pudding, when left to set in the fridge overnight the chia seeds expand and absorb the liquid to produce a delightful thick and creamy texture that tastes like having dessert for breakfast!
Benefits Of These Recipes
- Quick and easy. Overnight oats are made in just 5 minutes with no cooking or baking required. It’s prepared the night before allowing you to have breakfast ready to eat in the morning. Simply remove from the fridge and enjoy.
- Healthy. Overnight oats are a balanced meal full of healthy fats from chia seeds, complex carbs, protein and resistant starch from sprouted oats, which feeds the good bacteria in our gut where 80% of our immune system is located, and frozen fruit rich in vitamins, minerals and antioxidants. It’s made with sprouted oats to maximise the nutrient content.
- Gluten and dairy free. They’re made with gluten free oats and an allergy friendly plant based milk alternative.
- Easily customisable. Three flavour variations are provided below but you can easily adapt the recipe by using any frozen fruit and any flavours and spices you like.
Ingredients
- Sprouted oats (UK Link/US Link). Grains like oats contain antinutrients which make them difficult to digest and bind to the nutrients preventing our bodies from absorbing them. Sprouted oats involve them being soaked and then sprouted until a small white root appears from them. Sprouting oats reduces the antinutrients and increases the digestive enzymes making them easier to digest, increases the protein, fibre, vitamin and mineral content, maximises the amount of nutrients our body absorbs and lowers the glycemic index, meaning they don’t increase blood sugar levels as much.
- Tiger nut milk. Tiger nuts are a root vegetable, making tiger nut milk an allergy friendly plant based milk alternative that’s free from gluten, dairy, nuts and soy. It has a delicious sweet nutty flavour.
- Chia seeds (UK Link/US Link). As the oats are left in the fridge overnight, the chia seeds expand and absorb the tiger nut milk, producing a thick and creamy texture. Chia seeds are a great plant based source of anti inflammatory omega 3 fats, protein and fibre.
- Frozen fruit. Unlike using fresh fruit, frozen fruit has the benefit that when it defrosts it releases juice which when stirred through the oats in the morning allows their delicious refreshing fruit flavour to be dispersed throughout.
3 Flavour Variations
1). Mixed Berry
- Frozen berries. Strawberries, blackberries, raspberries and blueberries.
- Ceylon cinnamon powder (UK Link/US Link). Ceylon cinnamon is more nutritious than the more common cassia cinnamon, with a delicate sweeter flavour that compliments the sweetness of the frozen berries.
2). Black Forest
- Frozen cherries, blackberries and black currants.
- Carob powder. A caffeine and stimulant free chocolate alternative to cacao and cocoa powder, making it perfect for children and those avoiding or sensitive to caffeine. It’s rich in fibre, vitamins and refined sugar free. It’s sweeter than cacao and cocoa powder, preventing any additional sweeteners needing to be added. Most carob powders are roasted which reduces the nutrient content and digestive enzymes. I use Super Foodies which is raw, dried below 45 degrees, preserving all of the nutrients.
3). Tropical
- Frozen pineapple, mango and papaya.
- Desiccated coconut (UK Link/US Link). Compliments the tropical fruit perfectly. A source of healthy fat, fibre and protein. Many coconut products are dried using hot temperatures, which reduces the digestive enzymes and nutrients. To preserve all of the goodness, use desiccated coconut which is raw, slowly dehydrated at low temperatures, such as Let’s Do Organic or Indigo Herbs.
- Lucuma powder (UK Link/US Link). Lucuma is a tropical fruit from South America that has a lovely caramel like flavour. It provides a natural sweetness that’s refined sugar free.
Please see the recipe card at the bottom of the post for the full detailed ingredients list.
Equipment Needed
- Mixing spoon
How To Make Overnight Oats
- Stir all the ingredients, except the frozen fruit, together with a spoon in a 16 ounce/500 ml glass jar. Add the tiger nut milk last to make it easier to combine the ingredients.
- Top with the frozen fruit and place the jar in the fridge overnight or for at least 12 hours.
- In the morning, remove the jar from the fridge and stir the frozen fruit through the oats (saving some as a topping if desired). Add more tiger nut milk if needed to thin.
Variations & Ingredient Substitutions
- Oats can be replaced with tiger nut flakes. Some people with celiac disease can’t tolerate gluten free oats. Tiger nut flakes are the perfect healthy food swap and grain free alternative, rich in fibre, iron, magnesium and resistant starch like oats. Unlike oats which soften when soaked, tiger nut flakes have a crunchy texture. Alternatively, you can use a combination of sprouted oats and tiger nut flakes to receive the benefits of both.
- Chia seeds can be replaced with sprouted ground flaxseed (UK Link/US Link), which also expands and absorbs the tiger nut milk when left to set to produce the same thick creamy texture. Use 2 tablespoons of ground flaxseed for every 1 tablespoon of chia seeds.
- Tiger nut milk can be replaced with any plant based milk alternative. If you don’t want to make your own tiger nut milk then you can use any plant based milk or your choice. However, nut, seed, soy and grain milks aren’t as sweet as tiger nut milk.
- You can add any spices or additional flavours you want – for example, adding:-
Related Post: 20 Healthy Food & Drink Swaps (For Numerous Dietary Requirements)
Storage
Overnight oats can be stored in the fridge for 24 hours as frozen fruit once defrosted is best eaten within this time. Alternatively, without the frozen fruit the base ingredients can be stirred together and stored for up to 3 days. Therefore, you can prepare a large batch of oats to store in the fridge and then top with the frozen fruit the evening or 12 hours before you want to eat it.
Frequently Asked Questions
You can, however, it’s the chia seeds that produce the thick creamy texture. Removing chia seeds will produce a thinner more liquid consistency so you will need to reduce the amount of tiger nut milk used.
Alternatively, as mentioned above, to maintain the thick creamy texture, you can replace chia seeds with sprouted ground flaxseed, which also expand and absorb the milk.
If you don’t have any plant based milks then you can use filtered water instead. However, this will dilute the flavour and reduce the sweetness.
It’s not advised to freeze overnight oats as it negatively affects the texture once defrosted.
Diet Requirements
These overnight oats are:-
- Gluten free
- Dairy free
- Wheat free
- Lactose free
- Soy free
- Nut free
- Oil free
- Refined sugar free
- Vegan
- Vegetarian
Other Breakfast Recipes
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Recipe Card
Overnight Oats With Frozen Fruit (3 Flavours)
Equipment
- Small mixing spoon
Ingredients
Base Ingredients
- 1/2 cup sprouted oats
- 1 tbsp chia seeds
- 1/2 cup tiger nut milk
Mixed Berry
- 1/4 cup frozen strawberries chopped if large
- 1/4 cup frozen blackberries chopped in half if large
- 1/4 cup frozen blueberries
- 1/4 cup frozen raspberries
- 1 tsp ceylon cinnamon powder
Black Forest
- 1/3 cup frozen blackberries chopped in half if large
- 1/3 cup frozen blackcurrants
- 1/3 cup frozen cherries chopped in half if large
- 2 tbsp raw carob powder
Tropical
- 1/3 cup frozen pineapple chopped small if large
- 1/3 cup frozen mango chopped small if large
- 1/3 cup frozen papaya chopped small if large
- 2 tbsp desiccated coconut
- 1 tbsp lucuma powder
Instructions
- Stir all the ingredients, except the frozen fruit, together with a spoon in a 16 ounce/500 ml glass jar. Add the tiger nut milk last to make it easier to combine the ingredients.
- Top with the frozen fruit and place the jar in the fridge overnight or for at least 12 hours.
- Remove the jar from the fridge and stir the frozen fruit through the oats (saving some as a topping if desired). Add more tiger nut milk if needed to thin.
Notes
Nutrition
these oats are the perfect breakfast! so so good!
Thank you very much Andrea, I’m really glad you’re enjoying the overnight oats as much as I do!
I’m always so bored eating the same flavours over and over again. This easy meal prep with 3 flavours was perfect.
Thank you very much for your comment Nancy, I’m so pleased you enjoyed the different flavours of overnight oats.
These are all so delish.
Thank you very much Jessica, I’m so pleased you enjoyed them all!
These overnight oats recipes are fantastic! I love that you can make them with frozen fruit, it’s such a time saver!
Thank you so much Katie, I really appreciate your comment and I’m so pleased you’re enjoying the overnight oats. Using frozen fruit really is so convenient.
Love these options for meal prep healthy breakfast…and so easy to have the ingredients on hand with the frozen fruit!
I love these healthy overnight oats recipes. Perfect for my picky eaters, they say it’s delicious, thanks!