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healthy overnight oats recipe
- Total Time: 377 minutes
- Yield: 2 servings 1x
- Diet: Plant-Based
Description
This healthy overnight oats recipe creates a creamy, make-ahead breakfast infused with rose and cardamom, topped with a vibrant pistachio crumble. It’s perfect for busy mornings and provides a nourishing start to the day.
Ingredients
- 1.5 cups rolled oats (not instant)
- 2 cups unsweetened plant-based milk (almond or oat milk work best; dairy or soy also swaps)
- 2 tablespoons chia seeds
- 3 tablespoons maple syrup (divided)
- 0.25 teaspoon fine sea salt
- 1 tablespoon alcohol-free rose water
- 0.5 teaspoon ground cardamom (divided)
- 0.25 cup shelled pistachios, unsalted
Instructions
- Combine Base Ingredients: In a medium mixing bowl or a large glass jar, combine the rolled oats, plant-based milk, chia seeds, 2 tablespoons maple syrup, and fine sea salt. Stir vigorously until all ingredients are well combined and no clumps of chia seeds are visible.
- Prepare Rose Cardamom Swirl: In a small separate bowl, whisk together the alcohol-free rose water, 0.25 teaspoon of the ground cardamom, and 1 tablespoon maple syrup. Mix until thoroughly combined.
- Assemble Oat Layers: Divide half of the oat mixture evenly into two serving jars or bowls. Drizzle half of the Rose-Cardamom Swirl mixture over the oats in each jar and gently swirl. Top with the remaining oat mixture, then drizzle the rest of the Rose-Cardamom Swirl over the top and swirl very gently again.
- Refrigerate Oats: Cover your jars or bowls tightly with lids or plastic wrap. Refrigerate for at least 6 hours, or preferably overnight.
- Prepare Pistachio Crumble: Just before serving, heat a small, dry pan over medium heat. Add the shelled pistachios and toast for 3-5 minutes, stirring frequently, until fragrant and lightly golden. Remove from heat, let cool slightly, then coarsely chop. In a small bowl, combine the chopped pistachios with the remaining 0.25 teaspoon of ground cardamom.
- Serve with Crumble: Uncover the chilled overnight oats. Spoon the Pistachio Crumble generously over the surface of each serving. Serve immediately.
Notes
If oats seem too firm, add a splash more milk to loosen. For extra visual appeal, dust a tiny pinch of ground cardamom over the crumble. Store any leftovers in the refrigerator for up to 3 days.
- Prep Time: 13 minutes
- Cook Time: 4 minutes
- Category: Breakfast
- Method: Chilling
- Cuisine: American
Nutrition
- Serving Size: 1 serving (about 250 g)
- Calories: 490 calories
- Sugar: 22 g
- Sodium: 320 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 70 g
- Fiber: 13 g
- Protein: 13 g
- Cholesterol: 0 mg