Superfood Overnight Oats
An easy, satisfying, and super[food] delicious breakfast dish that serves up health benefits from nutrient-dense ingredients like maqui powder, blueberries, and chia seeds. This overnight oats recipe takes 5 minutes to whip up, making it an ideal option to serve for breakfast on busy mornings when time is running thin (ehhhemmmm- school is about to start. Cue the chaos). It’s also free of gluten, dairy, refined sugars, and soy.
Let’s talk superfoods. Superfoods are nutrient-dense, have endless health benefits, and improve your overall well being, giving them positive qualities that we all need to add to our diet. These foods contain a variety of nutrients, like vitamins, minerals, healthy fats, and antioxidants. They’re really great and all of them are a delicious addition to your meals! Here are a few that are used in this hearty and tasty recipe.
- OATS [gluten-free rolled oats]: filling and tasty, gluten-free oats pack on 5g of fiber per serving (½ cup) which tallies up to be 20% daily value for fiber. Look for regular gluten-free rolled oats. Quick-cooking or instant oats are more processed, often stripped of many nutritional benefits.
- ALMOND BUTTER [unsalted + all-natural]: this adds not only creaminess and richness to your overnight oats but also fiber, protein, and healthy fats that will keep you feeling full for a longer period of time. 2 tablespoons of smooth, unsalted almond butter contains 3g fiber (12% daily value), 7g protein (14% daily value), and 17g healthy fats (22% daily value).
- CHIA SEEDS: although small, they are pack with healthy protein, fiber, and fat. One tablespoon of chia seeds contains 5g fiber (20% daily value), 3g protein (6% daily value), and 4g fat (6% daily value). 1 tablespoons also has 80mg calcium (8% daily value), 1.9mg iron (11% daily value), 120mg phosphorus (12% daily value), and 40mg magnesium (10% daily value). The healthy fats in these little seeds are heart-friendly omegas, including omega-3 fatty acids, omega-6 fatty acids, and omega-9 fatty acids. They’re easy to add in yogurt and oatmeal and on top of salads and soups (for another chia seed recipe, check out these Blueberry Chia Whole-Wheat Pancakes I make almost every Sunday – they’re a family favorite).
- CINNAMON: Cinnamon is a powerful antioxidant, protecting your body from the damage-causing free radicals. It also contains anti-inflammatory properties, helping your body fight off infections, which is much needed during the school year.
- MAQUI POWDER: found in South America this dark purple fruit has endless health benefits from the high antioxidant properties. From reducing inflammation to aiding in blood sugar, this berry will now be a staple in my pantry. I’ve added it to oatmeal, yogurt, breads, cakes, smoothies, and more. It adds a bold berry flavor to anything its added to and beautiful purple color that immediately impresses those who see it.
- BLUEBERRIES: this well-known and delicious berry is a fruit MVP, filled with fiber, antioxidants, vitamin C, vitamin B-6, vitamin E, vitamin k-1, manganese, and potassium. Blueberries are packed with plant compounds, more specifically polyphenols called anthocyanins, quercetin, and myricetin, all of which produce benefits that improve the health of the brain, heart, and also help control blood sugar & reduce DNA damage.
Now that the dorky, educational superfood section is over, let’s discuss taste. Tasty oats…mmmmm! Because ultimately that’s all anyone cares about when making a recipe – is this really worth making? Yes. Yes it is. And I’d bet you will make it again and again.
I’ve used yogurt and kefir in the past for overnight oats for fermentation (health gain for the gut) and probiotics. I decided to try coconut cream in place of the yogurt. It created overnight oats that are perfect for the pickiest eater. Since coconut cream is thick and creamy but has a mildly sweet flavor, the oats are so satisfying and aren’t as tart as my traditional overnight oats. It’s so creamy and satisfying, which is sure to please all kids (& moms) everywhere!
I used blueberries in this version but any fruit would be just as yummy – like peaches, strawberries, apples, and banana. If you’re going to use bananas and you plan to keep it for a few days, I recommend slicing and adding bananas to the oats the day of, versus in advance. They’ll turn brown and we all know how kids react to that, for the love 😐
Superfood Overnight Oats
Makes 10 servings
One serving size is about ½ cup of overnight oats
- 1½ cups gluten-free rolled oats
- 2 cups canned coconut milk (see notes)
- ½ cup pitted dates, chopped
- ½ cup maple syrup (see notes)
- ¼ cup unsalted almond butter
- ¼ cup chia seeds
- 2 tablespoons maqui powder
- 1 tablespoon ground cinnamon
- 2 cups blueberries
- In a large mixing bowl, stir together oats, coconut milk, dates, maple syrup, almond butter, chia seeds, maqui powder, and cinnamon until everything is well combined.
- Transfer oat mixture into a large glass container with lid.
- Put lid on the container and store oats in the fridge for at least 12 hours, preferably 24 hours.
- When ready to enjoy, stir in blueberries (or fruit of choice) and serve.
- Use both solid & liquid parts of canned coconut cream.
- You can substitute coconut milk with milk of choice, like almond, cashew, or cow’s milk.
- You can substitute maple syrup with honey or any sticky sweetener.
- Store overnight oats in the fridge for up to 3 days.