Gluten-Free Overnight Oats

Gluten-Free Overnight Oats

Julia

Gluten-Free Overnight Oats are the ultimate solution for busy mornings when you need a nutritious, satisfying breakfast without any fuss. This no-cook method involves simply combining certified gluten-free rolled oats with your choice of milk, a touch of sweetener, and flavorful mix-ins, then letting the mixture rest in the refrigerator overnight. As the oats absorb the liquid, they transform into a creamy, pudding-like consistency that's both filling and delicious.

The beauty of overnight oats lies in their versatility and convenience. You can prepare multiple servings at once in individual mason jars or containers, giving you a week's worth of grab-and-go breakfasts ready in your fridge. The base recipe is endlessly customizable—swap dairy milk for almond, coconut, or oat milk; add chia seeds for extra protein and omega-3s; incorporate Greek yogurt for tanginess and creaminess; or top with fresh berries, sliced bananas, nuts, nut butter, or a drizzle of honey.

For those following a gluten-free diet, it's crucial to use certified gluten-free oats, as regular oats are often cross-contaminated with wheat during processing. This recipe ensures a safe, wholesome breakfast that won't compromise your dietary needs. The natural fiber from the oats helps keep you full throughout the morning, while the combination of complex carbohydrates and protein provides sustained energy.

Whether you're managing celiac disease, gluten sensitivity, or simply prefer gluten-free eating, these overnight oats offer a delicious way to start your day. They're perfect for meal prep enthusiasts, students, busy professionals, or anyone who wants to eliminate morning stress while still enjoying a homemade, nutritious breakfast.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

5 minutes
None servings
285 calories
Fat 6.50g
Carbs 48.00g
Protein 11.00g

Ingredients

2 cupscertified gluten-free rolled oats
2 cupsmilk of choice, dairy, almond, coconut, or oat milk
1 cupGreek yogurt, plain or vanilla (optional)
2 tbspchia seeds (optional)
2 tbspmaple syrup or honey
1 tspvanilla extract
1/2 tspground cinnamon (optional)
1/4 tspsalt
1 cupfresh berries, for topping (optional)
1 wholesliced banana, for topping (optional)
1/4 cupchopped nuts, almonds, walnuts, or pecans (optional)
4 tbspnut butter, almond or peanut butter (optional)

Equipment

measuring spoons
measuring cups
large mixing bowl
whisk or spoon
mason jars or airtight containers (4)
refrigerator

80/20 Diet

Meets 80/20 diet principles with over 80% nutrient-dense whole ingredients like oats, chia seeds, fresh berries, nuts, and Greek yogurt, providing a balanced and nutritionally rich breakfast.

Clean Eating

Ideal for clean eating with whole, minimally processed ingredients like certified gluten-free oats, fresh berries, nuts, and natural sweeteners like maple syrup. The recipe emphasizes whole foods and avoids artificial additives, aligning perfectly with clean eating principles.

Gluten-Free Diet

This recipe is perfectly suited for a gluten-free diet by using certified gluten-free rolled oats, which eliminates cross-contamination risks. The recipe carefully specifies using gluten-free oats and provides a flexible, nutritious breakfast that meets strict gluten-free requirements.

Intermittent Fasting

An excellent meal for intermittent fasting due to its high protein content from Greek yogurt and chia seeds, balanced macronutrients, and ability to be prepared in advance for easy consumption during eating windows.

Mindful Eating

Perfect for mindful eating with its varied textures, colors, and nutritious whole food ingredients that encourage slow, conscious consumption and sensory appreciation of breakfast.

Instructions

1

Gather four mason jars or airtight containers (about 12-16 oz each) and place them on your work surface.

2

In a large mixing bowl, combine the certified gluten-free rolled oats, milk, Greek yogurt (if using), and chia seeds (if using).

1 min
3

Add the maple syrup or honey, vanilla extract, ground cinnamon (if using), and salt to the bowl.

4

Whisk all ingredients together thoroughly until well combined and the mixture is smooth and evenly distributed.

1 min
5

Divide the oat mixture evenly among the four containers, filling each about two-thirds full to leave room for toppings.

1 min
6

Seal the containers tightly with their lids and place them in the refrigerator.

7

Refrigerate the oats for at least 4 hours or overnight (8-12 hours is ideal) to allow them to fully absorb the liquid and soften.

8h
8

When ready to serve, remove a container from the refrigerator and give the oats a good stir to redistribute any settled liquid.

9

Add your desired toppings such as fresh berries, sliced banana, chopped nuts, or a dollop of nut butter.

1 min
10

Enjoy the overnight oats cold directly from the container, or transfer to a bowl. Store remaining servings in the refrigerator for up to 5 days.

Frequently Asked Questions