If you’re looking for a quick, satisfying breakfast that is both plant-based and utterly delicious, then you will love our Easy Plant-Based Overnight Oats Recipe Formula. Not only is it simple and tasty, but it is packed with nutrients to keep you going all morning.

It a great way to start the day with a boost of energy and nutrients. By making it the night before, you don’t have to stress about what to eat in the morning. Plus, you can customize the recipe to fit your taste preferences! The best thing about this formula, is that you can make it different every time to keep it interesting.

Our personal favorite is a big dollop of crunchy peanut butter and topped with sliced banana

What Are Overnight Oats?

Overnight oats are as simple as they sound. You take some rolled oats and combine them with a few other ingredients, like almond milk and chia seeds, and let the oats soak in the fridge overnight. That’s it! The oats absorb the liquid and soften, so in the morning you have a delicious, creamy, and nutritious breakfast ready to go.

Since overnight oats do not require any cooking, they are a no-fuss, quick and easy way to prepare breakfast. This makes them the perfect option for busy mornings and family life when you’re running behind and need something to grab and go.

In our household we make them on a weekly basis!

The Benefits of Overnight Oats

One of the greatest benefits of making overnight oats is that they are a great source of fiber, and are a heart-healthy and satiating breakfast option. Oats are also a source of beta-glucans, a type of soluble fiber that has been shown to help lower cholesterol levels.

Additionally, overnight oats are a good source of important vitamins and minerals, like magnesium, potassium, and B-vitamins. They are also a great source of plant-based protein, making them an incredibly filling and nourishing meal.

So there you have it: our delicious and easy plant-based overnight oats recipe. It is the perfect breakfast option for busy mornings, and is packed with nutrition. We hope you give it a try soon and enjoy it as much as we do!

Tips For Customizing Your Overnight Oats

Once you’ve got the hang of the formula for our basic overnight oats, feel free to get creative! There are so many ways you can customize this recipe to fit your taste preferences and dietary needs.

You can add in different fruits, nuts, seeds, and even a dollop of your favorite nut butter. You can also experiment with the flavorings, like adding a drop of almond extract or stirring in a bit of cocoa powder for a deliciously chocolatey treat.

Easy Plant-Based Overnight Oats Recipe Formula

Course: BreakfastDifficulty: Easy

Servings

servings

Prep time

minutes

Cooking timeminutes

Total time

minutes

The perfect hassle-free breakfast to make ahead of time. You can prepare a few batches at a time so you always have some available. One less thing to think about on those hectic mornings, and you can swap toppings in and out to keep it varied!

Ingredients

80g rolled oats
236ml non-dairy milk (I prefer soy for this recipe)
1 teaspoon chia seeds
1 teaspoon cinnamon
drizzle of maple syrup (or agave)
Choice of Toppings (I recommend choosing 2-3)
ground flaxseed
sliced banana
blueberries
strawberries
cacao nibs
natural nut butter
grated or diced apple
chopped dates or raisins
chopped walnuts or almonds
vanilla extract (not recommended if using vanilla milk)
cocoa powder

Directions

Simply mix the oats, chia seeds, non-dairy milk, cinnamon, and your chosen optional ingredients in a mason jar until everything is well combined.
Put the lid on the jar and refrigerate it for at least 6 hours, or overnight. In the morning, give the oats a good stir and top with your sliced banana.

Notes

Don’t worry about measuring any of the optional ingredients. Life is too short! Go by feel and get creative.

So, you have decided to become vegan. Amazing! But where to start? Transitioning to a vegan lifestyle can seem overwhelming, but with the right guidance and a step-by-step approach, it can be a smooth and rewarding process. Some people will find it easy to make the transition overnight. If you are one of those people, we salute you. For everyone else, just know that you are not alone and this plan is for you. This week-by-week transition timeline is designed to support you in gradually incorporating more plants into your diet while reducing your reliance on animal products. Whether you’re starting with a specific dietary need in mind, such as improving your health, or simply want to make a positive impact on the planet and animal welfare, this timeline can be tailored to your personal preferences and goals.

Week 1: Start with What You Know

Take inventory of your current diet and identify plant-based meals you already enjoy.
Swap dairy milk for plant-based alternatives (almond, oat, soy, etc.). This is a nice easy low-hanging fruit to get you started, as most people will find at least one type that they like, and may already be partial to an oat latte.
Experiment with plant-based protein sources like lentils, beans, tempeh and tofu.
Download and use the free Happy Cow app to find vegan-friendly restaurants and grocery stores in your area. Available on Android and iOS.

Week 2: Make Simple Swaps

Replace butter with plant-based alternatives like coconut oil or vegan margarine.
Try plant-based meat alternatives in familiar dishes like pasta or stir-fries.
Experiment with dairy-free cheese and yogurt alternatives. A lot of people wanting to go vegan find the thought of giving up cheese harder than the thought of giving up meet, but dairy-free cheese has come a long way in recent years. You will be surprised.
Begin reading food labels to identify hidden animal ingredients. Most will be written in bold, but watch out for those sneaky ingredients like gelatine in candy, for example.

Week 3: Address Nutritional Needs

Research essential nutrients like B12, iron, omega-3s, and calcium in a vegan diet.
Consider taking a B12 supplement or fortified foods.
Learn about plant-based sources of protein, such as tempeh, quinoa, and chickpeas.
Ensure you are eating a variety of foods.

Week 4: Focus on Whole Foods

sliced orange fruit and green round fruits

Incorporate more whole grains, legumes, nuts, and seeds into your meals.
Reduce reliance on processed vegan foods and focus on home-cooked meals.
Try meal prepping to ensure you always have plant-based options available.
Learn a bit about how to balance macronutrients (proteins, carbs, and fats) in a vegan diet.

Notes: This week is really up to personal preference. Eating a whole foods, balanced diet will be important for some more than others. There are some amazing processed vegan products out there and we recommend giving them all a go at some point. It can help in the transition period to realise just how many vegan products are available these days, and so you won’t be missing out on anything. Just bare in mind that these products can be quite expensive, and just like their non-vegan counterparts, are not the healthiest option.

Week 4: Veganize Your Favorite Meals

Find plant-based versions of your go-to dishes (e.g., vegan pizza, burgers, and desserts).
Explore different cooking methods, such as roasting vegetables or making dairy-free sauces.
Start following vegan food blogs, cookbooks, and social media accounts for inspiration.
Experiment with plant-based baking (flax eggs, aquafaba, etc.). You will be amazed how many non-vegan recipes can be made vegan simply by using dairy-free milk and swapping eggs for a bit of flaxseed and some water. Magic!

Week 6: Navigate Social Situations

Learn how to order vegan options when dining out. At least in the UK, you will find that almost every menu has at least 1 good vegan option. I live in Spain, and this is unfortunately not the case (yet), but you will find that most service staff are very helpful and creative in providing good options.
Prepare for family gatherings by informing them of your lifestyle change in advance, and if necessary, bring your own plant-based dishes.
Practice explaining your vegan choice in a positive, non-confrontational way. Watch Earthling Ed on YouTube, or read his books. He is amazing at this.
Discover online vegan communities for support and recipe sharing.

Week 7: Transition Household and Lifestyle Products

Look into vegan-friendly personal care and household products.
Switch to cruelty-free cosmetics, skincare, and cleaning supplies.
Explore ethical fashion and sustainable clothing brands.
Reduce plastic waste and embrace an eco-conscious lifestyle.

Week 8: Commit to Long-Term Success

Reflect on how your body feels and the impact of your choices.
Continue exploring new vegan foods and cooking techniques.
Stay informed on animal rights, environmental issues, and vegan advocacy.
Celebrate your journey and inspire others to consider plant-based living!

Conclusion

Don’t feel like you have to make the change completely in one go. For many, that method will work. They will make the connection that the choices they have been making contribute to animal suffering and exploitation, and it will be like a light switch goes off in their head, making it impossible for them to continue consuming animal products. But for many others, they will have to work at it – and that is ok! Follow this plan one step at a time, and take the time to reflect on the progress you are making. Make sure to celebrate when you get to the end of the 8 weeks, and keep going!