Simple Overnight Oats Recipe

I believe busy mornings shouldn’t mean sacrificing a delicious, hearty breakfast for the sake of speed. This simple overnight oats recipe offers the ultimate solution: zero morning prep and a satisfying meal waiting for you in the fridge. We’re skipping processed sugars and artificial flavors by using a natural spiced date caramel swirl, making it a healthy indulgence. The combination of rich dates, warm cinnamon, and creamy oats creates a breakfast that feels like a treat but keeps you full all morning. This truly easy recipe is perfect for family-friendly, quick meals.

Ingredients

• 150 g (1 ½ cups) rolled oats
  We recommend using rolled oats (old-fashioned oats) for the perfect chewy texture that holds up overnight. Avoid quick-cooking oats as they can become too mushy, and avoid steel-cut oats as they won’t soften sufficiently without heat. This recipe works perfectly for gluten-free diets, just ensure you use certified gluten-free oats.
• 360 ml (1 ½ cups) unsweetened plant-based milk
  The primary liquid base provides creaminess and allows the oats to fully hydrate; unsweetened almond milk or oat milk work best. If you prefer a richer flavor, full-fat coconut milk (from a carton, not a can) can be used, but adjust the spices slightly. For a traditional dairy-based version, whole milk or 2% milk can be swapped in at a 1:1 ratio.
• 30 g (2 tablespoons) chia seeds
  These small seeds are essential for thickening the mixture, creating the pudding-like consistency that defines overnight oats. They also boost the nutritional profile significantly, adding fiber, protein, and Omega-3 fatty acids. Do not skip the chia seeds, as the oats will otherwise be too liquidy and unappetizing.
• 30 ml (2 tablespoons) maple syrup (for the oats)
  This natural sweetener provides the base flavor for the oats themselves, a subtle sweetness that complements the date caramel. Ensure you are using pure maple syrup, not corn-syrup-based pancake syrup, for the best flavor and quality. For a sugar-free alternative, you can omit this or use a sugar-free syrup or stevia to taste.
• Pinch of sea salt
  A small amount of salt enhances all the other flavors in the mixture, preventing the oats from tasting bland. Do not add too much; just a tiny pinch (around 1/8 teaspoon) is enough to balance the sweetness.
• 150 g (1 cup) pitted Medjool dates, packed (for the caramel)
  Medjool dates are larger, softer, and sweeter than other date varieties, making them ideal for creating a smooth, rich caramel. Ensure the dates are pitted before weighing; if your dates are dry, soak them in warm water for 10-15 minutes before blending.
• 60 ml (¼ cup) unsweetened plant-based milk (for the caramel)
  This additional liquid helps create a smooth, pourable caramel sauce, thinning out the blended dates. Use the same type of plant-based milk chosen for the oat base for consistency of flavor.
• 15 ml (1 tablespoon) maple syrup (for the caramel)
  A small amount of extra maple syrup boosts the sweetness of the caramel swirl and enhances the natural date flavor.
• 2.5 ml (½ teaspoon) ground cinnamon
  Cinnamon adds essential warmth and spice to the caramel, creating a classic comfort food profile.
• 1.25 ml (¼ teaspoon) ground cardamom
  Cardamom adds an exotic, slightly floral, and complex note that complements the dates beautifully.
• 2.5 ml (½ teaspoon) alcohol-free vanilla extract
  Vanilla extract rounds out the flavor profile and adds depth to the sweetness.

Instructions

1. Combine the simple overnight oats base:
   In a medium bowl, combine the rolled oats, the first 360 ml (1 ½ cups) of plant-based milk, chia seeds, the first 30 ml (2 tablespoons) of maple syrup, and the pinch of sea salt. Use a whisk or fork to stir thoroughly until all ingredients are incorporated and the chia seeds are evenly distributed, avoiding clumps at the bottom. Cover the bowl with plastic wrap or a lid and set aside while you prepare the caramel.
2. Prepare the spiced date caramel swirl:
   Add the pitted Medjool dates, the second 60 ml (¼ cup) of plant-based milk, the second 15 ml (1 tablespoon) of maple syrup, ground cinnamon, ground cardamom, and alcohol-free vanilla extract to a high-speed blender or food processor. Blend on high speed for 1-2 minutes until the mixture is completely smooth and creamy, scraping down the sides as necessary. If the mixture appears too thick or pasty, add an additional tablespoon of plant-based milk at a time, blending for 30 seconds after each addition, until a thick, pourable, glossy sauce consistency is achieved.
3. Assemble the simple overnight oats in jars:
   Divide roughly half of the plain oat mixture evenly into two clear serving jars or bowls. Top each with approximately half of the prepared spiced date caramel sauce, pouring it over the oat layer. Use a small spoon to gently swirl the caramel into the oats, creating visible ribbons and pockets of the darker sauce against the lighter oat base; repeat the layering with the remaining oat mixture and date caramel, swirling again.
4. Refrigerate overnight:
   Place lids securely on the jars or cover the bowls tightly. Refrigerate for at least 6 hours, or preferably overnight, to allow the oats to soften fully and the chia seeds to set. The texture will become thick and pudding-like after refrigeration, ready to eat in the morning.
5. Garnish and serve:
   Remove the jars from the refrigerator when ready to serve. For visual appeal, drizzle an additional tablespoon of the spiced date caramel sauce over the top of each serving, allowing some to artfully drip down the sides of the jar. Finish with a light dusting of ground cinnamon for aromatic contrast and add a small, neatly arranged pile of finely chopped dates on one side to highlight the core flavor component and add subtle texture.

Make-Ahead Tips for Easy Meal Prep

The core benefit of this simple overnight oats recipe is saving time on busy mornings. You can prep multiple servings on Sunday night in individual jars to last for 4-5 days of healthy breakfasts. For the best texture and visual appeal on day four, I keep the oats plain during prep and add the caramel swirl and toppings just before serving. This recipe is easily scaled up for batch cooking to feed the entire family throughout the week.

Smart Swaps and Flavor Twists

Customize your simple overnight oats recipe by adjusting the ingredients to fit your preferences. For a protein boost, stir in a scoop of unflavored or vanilla plant-based protein powder when mixing the initial oat base. If dates aren’t your favorite, swap the spiced date caramel for natural fruit jam or a drizzle of high-protein peanut butter. Enhance the nutritional value with toppings like chopped walnuts, slivered almonds, or additional chia seeds just before serving.

Frequently Asked Questions

Q: Can I warm up overnight oats?

A: Yes, while they are traditionally served cold from the fridge, you can easily warm this simple overnight oats recipe in the microwave for 30-60 seconds, or heat gently in a pot on the stovetop until desired temperature is reached.

Q: How long do overnight oats keep in the refrigerator?

A: This recipe stays fresh for 4 to 5 days when stored in an airtight container or jar in the refrigerator. For long-term storage, keep the oats plain (without the caramel swirl) in the fridge, then add a fresh swirl of caramel and toppings just before serving.

Q: Can I use steel-cut oats instead of rolled oats?

A: No, steel-cut oats require cooking to soften properly and will remain too hard and chewy for overnight consumption without heat treatment. Rolled oats provide the proper creamy consistency for this simple overnight oats recipe.

Q: Is this recipe good for kids?

A: Yes, the creamy texture and natural sweetness from the date caramel make this a very kid-friendly breakfast option. The make-ahead preparation of this simple overnight oats recipe is a huge time saver for busy parents.

Q: What container size works best?

A: A wide-mouth 16-ounce (470ml) glass jar (like a mason jar) is ideal, offering enough space to layer the ingredients and stir them easily. For meal prepping, I use 8-ounce jars for portion control, which are perfect for a single serving of this simple overnight oats recipe.

Conclusion

This simple overnight oats recipe offers the ideal solution for healthy, satisfying breakfasts without the morning hassle. Save this easy meal prep recipe to Pinterest and share it with friends who appreciate quick meals.

simple overnight oats recipe

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• Author: Harper Lane
• Total Time: 15 minutes
• Yield: 2 servings 1x
• Diet: Vegan, Gluten-Free

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Description

This simple overnight oats recipe offers a healthy, hearty breakfast solution for busy mornings. It features a natural spiced date caramel swirl instead of processed sugars, providing a filling and satisfying meal ready straight from the fridge.

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Ingredients

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• 1.5 cups rolled oats
• 1.5 cups unsweetened plant-based milk
• 2 tablespoons chia seeds
• 2 tablespoons maple syrup (for oats)
• 1/8 teaspoon sea salt
• 1 cup pitted Medjool dates, packed
• 1/4 cup unsweetened plant-based milk (for caramel)
• 1 tablespoon maple syrup (for caramel)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cardamom
• 1/2 teaspoon vanilla extract

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Instructions

1. Prepare Oat Base: Whisk together oats, plant-based milk, chia seeds, maple syrup, and sea salt in a medium bowl. Cover and let sit while preparing the caramel.
2. Create Spiced Date Caramel: Blend pitted dates, plant-based milk, maple syrup, cinnamon, cardamom, and vanilla extract until smooth and thick. Adjust consistency with additional milk as needed.
3. Layer in Jars: Divide half of the oat mixture into two jars. Top with half of the date caramel, swirl gently, and repeat layering with remaining ingredients.
4. Refrigerate Overnight: Cover the jars and refrigerate for a minimum of 6 hours or preferably overnight, until fully set.
5. Garnish and Serve: Serve chilled, optionally garnishing with extra date caramel, ground cinnamon, and chopped dates.

Notes

For best results, use rolled oats (not quick-cooking or steel-cut) for the proper chewy texture. Customize by adding toppings like chopped nuts or extra fruit. To ensure a smooth caramel, soak dry dates in warm water for 10-15 minutes before blending.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Breakfast, Meal Prep
• Method: No-Cook
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 670 kcal
• Sugar: 68 g
• Sodium: 80 mg
• Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 135 g
• Fiber: 19 g
• Protein: 13 g
• Cholesterol: 0 mg