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Gluten Free Overnight Oats

Gluten Free Overnight Oats

Gluten free overnight oats are made with just rolled oats, some seeds and any sort of milk, and take less than 5 minutes of prep time. A fast, nutritious and filling breakfast, with endless flavor variations!

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

Before we get down to brass tacks with this recipe for overnight oats (which is really more a concept than a recipe, to be honest), let’s get one thing out of the way: If you’re asking yourself, is oatmeal gluten free, the answer is … it depends. If you’re using certified gluten free oats, at least in the U.S., then yes, they’re gluten free. Oats are not a gluten-containing grain, although they are frequently contaminated with gluten. For more information, please see my Ultimate Guide To Going Gluten Free.

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

Overnight oats are sort of a phenomenon that I resisted for far too long. I have an oatmeal-loving family. But making oatmeal that has the perfect creamy consistency (not too wet, not too dry) and is ready on a busy weekday morning has been a challenge. Overnight oats are the answer. Even my fussiest eater is pleased with the consistency, overnight oats are just about as nutritious as a whole grain gluten free breakfast can be, and it’s super easy to create different flavor variations. Plus, they’re more filling than even traditional oatmeal, thanks to the addition of ground chia seeds or flaxmeal. The basic idea is a simple one: old fashioned rolled oats soak overnight in an approximately equal mount of your favorite milk, with a pinch of salt and about 1 tablespoon of ground chia seeds or flaxmeal (you can buy chia seeds whole and grind them yourself in a blender or coffee grinder easily). I buy my certified gluten free oats, plus my chia seeds (and milk!) at Trader Joe’s. Overnight, the oats absorb the moisture from the milk and the chia or flax helps to gel the mixture. The result is creamy, but never mushy, oatmeal.

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

I find that the texture and flavor are best when you don’t add any fruit, whether dried or fresh, until soon before serving—with one notable exception. The banana flavor variety is made with a mashed banana that helps thicken and flavor the oats as they soak.

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

One of my favorite flavors is chocolate peanut butter, made with smooth peanut butter and cocoa powder. Serve it with extra peanut butter, topped with some chopped peanuts and miniature chocolate chips. One combination I haven’t tried yet, though, is peanut butter banana overnight oats. I think it would work with 3/4 cup milk, 1 1/2 teaspoons ground chia seeds, 1 large ripe mashed banana, 2 tablespoons peanut butter, 3/4 cup oats, a pinch of salt and 1 tablespoon of honey or pure maple syrup. Try it!

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

Ultimately, my go-to flavor variation is the yogurt variation below, with a strawberry syrup used to replace at least 2 tablespoons of the milk and plain whole milk yogurt. It’s very lightly sweet, with a really pleasant sour flavor from the plain yogurt. I serve it (to myself) with extra strawberry syrup and less than a tablespoon of maple syrup.

Just rolled oats, some seeds and any sort of milk, plus 2 minutes of prep, are all it takes to make a fast, nutritious and filling breakfast of gluten free overnight oats. Come see the endless flavor variations!

Oh, did I forget to mention my super easy recipe for strawberry syrup? Just hulled fresh or frozen strawberries, a splash of water, a pinch of salt and a bit of sugar, cooked until the strawberries begin to break down. It takes about 5 minutes to make, and keeps in the refrigerator for at least a week (details in the recipe below).

Do you have your own ideas for flavor variations? I’d love to hear in the comments below!

Links:
Is oatmeal gluten free?
Health benefits of oats

Gluten free overnight oats are made with just rolled oats, some seeds and any sort of milk, and take less than 5 minutes of prep time. A fast, nutritious and filling breakfast, with endless flavor variations! http://glutenfreeonashoestring.com/overnight-oats/
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Prep time: Cook time: Yield: 1 servings (easily scalable)

Ingredients

The Basic Recipe
3/4 cup + 1 tablespoon (6 1/2 fluid ounces) milk (any kind)

1 scant tablespoon (10 g) ground chia seeds (or ground flaxmeal)

3/4 cup + 2 tablespoons (85 g) certified gluten free old fashioned rolled oats

1/8 teaspoon kosher salt

Granulated sugar, to taste (optional)

Banana Flavor
1/2 cup + 1 tablespoon (4 1/2 fluid ounces) milk (any kind)

1 large ripe banana (100 g), mashed

1 scant tablespoon (10 g) ground chia seeds (or ground flaxmeal)

1/2 teaspoon ground cinnamon

3/4 cup (75 g) certified gluten free old fashioned rolled oats

1/8 teaspoon kosher salt

Granulated sugar, to taste (optional)

Chocolate Peanut Butter Flavor
1 cup (8 fluid ounces) milk (any kind)

1 scant tablespoon (10 g) ground chia seeds (or ground flaxmeal)

1 tablespoon (5 g) unsweetened cocoa powder (natural or Dutch-processed)

2 tablespoons (32 g) smooth peanut butter

3/4 cup (75 g) certified gluten free old fashioned rolled oats

1/8 teaspoon kosher salt

Honey or maple syrup, to taste (optional)

Yogurt Variation
1/2 cup (4 fluid ounces) milk (any kind)

1/2 cup (114 g) yogurt (any kind, but I like plain)

1 1/2 teaspoons (6 g) ground chia seeds (or ground flaxmeal)

3/4 cup (75 g) certified gluten free old fashioned rolled oats

1/8 teaspoon kosher salt

Granulated sugar, to taste (optional)

Optional Toppings
Sliced bananas

Gluten free granola

Sliced strawberries

Strawberry syrup*

Nuts, seeds, small pieces of dried fruit, miniature chocolate chips

Toasted coconut chips

Nut butter

More sugar, of any kind (maple syrup, honey, granulated sugar, brown sugar, coconut sugar, sugar in the raw, etc.)

*To make strawberry syrup, place hulled frozen or fresh strawberries in a medium-size, heavy bottom saucepan with 1/8-inch of water, about 1 tablespoon granulated sugar per 1/2 pound of strawberries (or more to taste) and a pinch of kosher salt. Bring to a simmer over medium heat and continue to cook until the strawberries are soft and beginning to break down. Remove from the heat and puree with an immersion blender, in a standard blender (be careful blending hot liquids as they expand during blending) or in a food mill. Store cooled syrup in a sealed container in the refrigerator.

Directions

  • For the basic recipe, in a container that holds at least 8 ounces, place the milk and chia seeds or flaxmeal, and mix to combine well. Add the oats, salt and optional sugar, and mix to combine well. Cover the container and place in the refrigerator for at least 4 hours and up to 3 days.

  • To make the banana flavor, in a container that holds at least 8 ounces, place the milk, mashed banana and chia seeds or flaxmeal, and mix to combine well. Add the cinnamon, oats, salt and optional sugar, and mix to combine well. Cover the container and place in the refrigerator for at least 4 hours and up to 3 days.

  • To make the chocolate peanut butter flavor, in a container that holds at least 8 ounces, place the milk, chia seeds or flaxmeal, cocoa powder and peanut butter, and mix to combine well. Add the oats, salt and optional honey or maple syrup, and mix to combine well. Cover the container and place in the refrigerator for at least 4 hours and up to 3 days.

  • To make the yogurt variation, in a container that holds at least 8 ounces, place the milk, yogurt, and chia seeds or flaxmeal (note that this variation uses less chia/flax), and mix to combine well. Add the oats, salt and optional sugar, and mix to combine well. Cover the container and place in the refrigerator for at least 4 hours and up to 3 days.

  • Serve cold, or remove the container from the refrigerator for about 30 minutes before serving to allow it to come to room temperature. Add toppings before serving.

Love,
Nicole

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  • Maggie

    Hi Nicole, this is a great idea. We like craisins and walnut in our oatmeal. Would you wait to add these soon before serving or mix them in overnight?

    • Hi, Maggie, I would definitely put in the walnuts right before eating, as walnuts are a rather soft nut to begin with and soaking them overnight would create an unpleasant consistency. I’d also put the craisins in right before serving, unless you like the idea of their becoming plump overnight. That one’s up to you!

  • Bobbie Latimer Cloud

    Nicole, Do you have to use chia seeds or flax meal in order for this to thicken? Could you make it with just the oatmeal and milk?

    • Hi, Bobbie, You really do need the chia or flax meal, yes.

      • Bobbie Latimer Cloud

        Thanks Nicole!

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