When mornings are hectic, there is nothing sweeter than knowing that breakfast is already waiting for you in the fridge. Which is probably why overnight oats are such a thing.

During my one-on-one client sessions, a critical piece of the process is hand selecting recipes that fit my clients’ health goals and lifestyles. That’s why I am starting to share these curated recipe collections. Each recipe meets my nutritional standards, and I’ve included any necessary notes to boost nutrition (mostly protein!) for a more balanced meal. But first, we’ve got to talk gluten and oats.

Are oats gluten free?

This is still a question I get all the time. It’s a bit confusing because the oat grain itself doesn’t contain gluten…but due to the nature of grain agriculture, conventional grains are all cross-contaminated with gluten. Wha???

It happens as early as seed storage…all the way through packaging and shipping. So if you have celiac disease or gluten intolerance, conventional oats aren’t for you.

However, there are now pure, uncontaminated gluten free oats on the market. These oats are specially handled throughout their entire life cycle so no cross-contamination occurs.

For those with celiac disease or gluten intolerance, it’s important to note that it is usually recommended that you avoid even pure gluten free oats for the first year post-diagnosis to assist in healing. Some folks will cross-react to a protein in oats called avenin, which is NOT gluten but has structural similarities. So that’s a choice you can make with your healthcare provider.

If these warmer days have got you craving a cooler start to the day, try these yummy overnight oats options!

10 Vegan Overnight Oats Recipes

Peanut Butter Overnight Oats | Minimalist Baker

I have recommended this recipe to SO MANY of my clients, because 1) peanut butter….and 2) it actually has about 15g of protein, which is enough for many women at breakfast.

Carrot Cake Overnight Oats | Kara Lydon

Carrot cake is my fave cake, hands down. So why not overnight it? I would stir in a 1/4 cup of hemp seeds to boost the protein.

Creamy Mango & Banana Overnight Oats | DeliciouslyElla

When you need a tropical vacation, try these creamy mango overnight oats. Sneak in a 1/2 scoop of vanilla protein powder for a protein boost!

Plum Oolong Overnight Oats | DesireeRD

I love oolong tea…and pairing it with cocoa draws out its subtle, toasty cocoa notes. Add 1 tbsp of hemp seed and 1 tbsp of almond butter to add more protein.

Turmeric Persimmon Soaked Porridge | Nutrition Stripped

I LOVE this combination of turmeric and persimmons. It will definitely bust any morning ruts you’re in. Blend in 2-3 tbsp of hemp seeds per serving to get that protein up!

Homemade Bircher Muesli | Cookie and Kate

Bircher Muesli is the OG Swiss overnight oats. Usually packed with cream…and always with grated apple. A vegan version is lighter and healthier! Load it up with 1/4 of pumpkin seeds for an extra 11g of protein.

Chocolate Cherry Cobbler Overnight Oats | Abbey’s Kitchen

Um. Who doesn’t want chocolate cherry everything???  I love that all the sweetness in the recipe comes from fruit. Add 1/2 scoop of chocolate protein powder to up the protein.

Blueberry & Coconut Bircher Muesli | The First Mess

Laura’s recipes are always perfect…and this is no exception. I don’t think it ever occurs to me to pair coconut and blueberries! Double the required seeds and use soy milk for more protein.

Green Monster Vegan Overnight Oats | Oh She Glows

If you’re worried about giving up your green smoothie for an oat-y breakfast, this will give you a yummy way to get your greens in! Throw in 1/2 a scoop of vanilla protein and it’s practically a power smoothie.

Peach Pie Overnight Oats | Boulder Locavore

I like peaches. I like them in pie. So why not in overnight oats?! Stir in 3 tbsp of hemp seeds for a big boost of healthy fats and protein.



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