Simple Overnight Oats Feature Image Fruit Sweetened Eat to Live Breakfast recipe Meal Prep Food Prep Dr Fuhrman Dr Greger SOS free vegan recipes

Dependable, grounding, satisfying, humble–these are the words I use to describe one of the simplest breakfast preps on the planet!

After this recipe you’ll have zero excuses not to level-up your breakfast prepping this week!

Simple Overnight Oats are as easy at it gets: no-cooking, just stir them up in one bowl and then they sit in the fridge till you’re ready to eat them.  In fact “sitting in the fridge” is absolutely essential to making this recipe happen.

See, instead of cooking the rolled oats you’re going to let the unsweetened plant milk and the enzymes from a mashed ripe banana soften them for you overnight.  What you’re left with is an ultra-creamy fruit-sweetened oatmeal that you can eat cold or opt to warm up during the chilly winter months.

Overnight Oats fruit sweetened prep ahead recipe Dr Fuhrman Eat to Live 6 week plan

Prepper’s Paradise

This Simple Overnight Oats recipe hails directly from my Nutritarian Power Prep Program.  But, guys, it was too good and too helpful for your journey to keep under wraps any longer.

Because even if you’re not ready to prep all the things, you can definitely start here.

In fact this one one of the very first areas I started prepping because with two young kiddos our mornings are super-hectic.  One morning on a whim I served my kiddos some Simple Overnight Oats form my prep stash.  Verdict?  They loved them!  So now we make one or two batches a week for their breakfasts.

The fun part is we can prep together, because this recipe requires no cooking or even chopping, it’s uber kid-friendly!

Overnight Oats Process Collage Simple no-cook breakfast Eat to Live program

Simplicity at its Best

Probably the best part about Simple Overnight Oats is that they use ingredients that you likely already have on hand.

  • unsweetened plant milk (I always use almond milk)
  • rolled oats
  • ripe banana
  • raw chia seeds
  • optional vanilla

I like to use white chia seeds because it gives an overall brighter color to the end product.  But feel free to use whatever raw chia seeds you keep on hand.

Overnight Oats Fruit sweetened no-cook breakfast recipe Dr Fuhrman Dr Greger Dr McDougall SOS free vegan

Overnight Oats Play Well With Others!

Use this recipe as the perfect base that’s just dying to get “dressed up.”

My favorite toppings include:

Simple Overnight Oats Feature Image Fruit Sweetened Eat to Live Breakfast recipe Meal Prep Food Prep Dr Fuhrman Dr Greger SOS free vegan recipes
5 from 8 votes

Simple Overnight Oats

It only takes 5 simple ingredients to make these Simple Overnight Oats that are vegan, nutritarian, fruit-sweetened and perfect to prep ahead! 

Course Breakfast
Cuisine American
Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings
Calories 283.7 kcal
Author Kristen Hong


  • 1 cup rolled oats
  • 1 cup unsweetened plant milk (I prefer almond)
  • 1 ripe banana
  • 2 tbsp. raw chia seeds
  • 1/2 tsp. vanilla extract or powder (optional)


  1. In a medium mixing bowl mash the banana with a for or potato masher.  If you're using the optional vanilla extract or vanilla powder add it in now and combine well. 

  2. Add the rolled oats, unsweetened plant milk and raw chia seeds.  combine well with fork or spoon.

  3. Place in fridge and allow at least 6 hours before eating. 

Recipe Notes

Stores for up to 5 days in a glass Mason jar in the fridge. 

I like eating mine after at least 12 hours in the fridge. 

Nutrition Facts
Simple Overnight Oats
Serving Size
240 g
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

I cannot wait to see how you dress up these Simple Overnight Oats!  If you give this recipe a try I’d love to know what you think–please leave a rating and comment below!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Nancy says:

    Hello, is the overnight oat recipe 1 or 2 servings?

    • Kristen Hong says:

      Hi Nancy,

      The recipe gives you 2 servings. If you click on “print” for the recipe card it will include the servings there! Hope you enjoy!

      xo, Kristen

  • Heather says:

    My new favorite breakfast! Thank you 🙂

    • Kristen Hong says:

      Hi Heather,

      Oh, that’s so wonderful to hear!

      Thanks so much for taking the time to leave a rating and comment!

      xo, Kristen

  • Nora Beth says:

    Hello Kristen, I gave the over night oat recipe to a friend. She was so excited, but she is allergic to bananas. I believe you have posted a substitute previously but I was not able to locate the post. HELP PLEASE.

    Kind Regards,
    Nora Beth

    • Kristen Hong says:

      Hi Nora,

      If she can’t do bananas she could substitute with 1/4 cup vegan yogurt (just mind any added sugars in the yogurt).

      xo, Kristen

  • Emma says:

    Hello from Paris France!
    I ordered Dr Fuhrman’s book and found your blog in the meantime. I love this particular receipe, I Cannot believe how delicious it is. Thank you for your help getting me started

  • Jared says:

    This is my first try making them as is. The mushed banana was too much banananess for me. I’m leaving that out next time. It was on the “plain” side, but I will definitely be experimenting with them again. I’m a HUGE oatmeal, over-night oats and chia pudding fan, this got close but not quite to an excellent yet, there are several varieties, so plenty of potential here 🙂 I’m looking forward to more.

    • Kristen Hong says:

      Hi Jared,

      I wasn’t a big banana lover when I first started out on the nutritarian plan, but they’ve certainly grown on me! Keep in mind that they provide the subtle sweetness in the recipe as this is fruit-sweetened only. One way to tame down the banana flavor is using more vanilla powder!

      Thanks so much for your rating and review!


  • Caroline W. says:

    I had enjoyed overnight oats for a couple of years and had my recipe down. I tried this recipe on your prep plan and was like ‘OK, I’ll try it….. but I don’t like the sound of chia seeds’ having had them once before and immediately disliking the texture. But I promised that I would try all six weeks as written. I was amazed! I love , love it; my new favorite breakfast and my twice weekly treat I look forward too. I love the texture that chia seeds impart and the subtle sweetness of the banana and vanilla. I make it with Trader Joe’s soy milk (less additives) and savor every spoonful! Thanks again Kristen.

    • Kristen Hong says:

      Hi Caroline!

      I absolutely love that you are following the prep program as written. I truly believe that’s the best way to challenge yourself to try as many flavors and dishes as possible so that by the end of those 42 days you have your absolute favorite recipes. And it’s funny because those program participants who try all the recipes are always surprised by dishes they didn’t think they’d like!

      I’m so happy to hear this is another winner for you and I love that you’re sub-ing with TJ’s soy milk! I’ve just been getting into using that myself because it’s so clean!

      I asked you about this in your Pickled Red Onion comment, but have you joined us in the Food Prep Support Group on Facebook? I’d love to be able interact with you there!

      xo, Kristen

  • Judi Barton says:

    I made the hummus recipe yesterday and it was amazing! I thinned it a bit to make it pourable and used it on my salad also.

    • Kristen Hong says:

      Oh, I’m so happy to hear that Judi! Thanks so much for taking the time to let me know you enjoyed it!

  • Frances says:

    I love the flavor of this recipe w the bananas. However, I am not a rolled oats fan because of the texture. Can this be done with whole grain oat flour? I also found a vegan recipe for chia pudding that I loved using only chia seeds, pitted dates, almond milk and almonds in the vitamix and chilled overnight. It is really great for breakfast.

    • Kristen Hong says:

      Hi Frances, I haven’t made this with any other grains but I think it would work with oat flour. You just need to be mindful because the amount of oat flour should be less than the whole oats! I love chia pudding too–great option for breakfast!

  • Heidi says:

    Exactly the sort of breakfast what I was seeking for an August morning! I omitted the vanilla, and ate it with fresh blueberries. Simply delicious!
    More than one serving here through – any suggestion as to how many recommended?

    • Kristen Hong says:

      So happy to hear you enjoyed it, Heidi! And I appreciate you taking the time to leave a recipe review and rating too!

  • Winston says:

    Firstly, I love the recipe for rolIed oats. That said, is there another fruit option besides bananas as a filler for the oats?

    • Kristen Hong says:

      Hi Winston, I have never tried another fruit personally. I think I once saw someone use smashed avocado in place of the banana but they would not be as sweet. You might be able to try my nutritarian apple pie filling instead (it has a similar consistency to a banana and is date-sweetened). Hope this helps!

  • Faye says:

    Love this recipe! I was wondering if you can substitute steel cut oatmeal?

    • Kristen Hong says:

      Hi Faye, unfortunately steel cut oats don’t work for this recipe!

  • Jacqueline Cosgrove says:

    I have been using this recipe for the last year and it never gets old. I love adding seasonal fruit and toppings to it and my kids love it. I normally split the recipe into two containers.

    • Kristen Hong says:

      Oh I’m SO happy to hear that Jacqueline!

      Thank you fro taking the time to leave a recipe rating and review–this is so helpful for the site!

      xo, Kristen

  • Jackie says:

    I love love your beautiful pictures of the food you prep and make!! It makes them so inviting and scrumptious!! I have made the no oil beet hummus..yummy…your site is very encouraging and motivating!! Thank you for all your hard work it has helped me greatly to live a nutritarian lifestyle!!

    • Kristen Hong says:

      Hi Jackie,

      Thank you SO very much for taking the time to leave this lovely comment–it means the world to me that people find this site beautiful and inspiring and the recipes delicious!

      Best wishes along your nutritarian path!

      xo, Kristen

  • Shea says:

    I am trying this recipe this week, how would adding frozen fruit to the mixture be? Would I need to cut back on the milk?

    • Kristen Hong says:

      Hi Shea, yes, I think you could reduce the liquid just a tad–I wouldn’t think the frozen fruit would add in more than a tablespoon of added liquid.