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Updated: Nov 15, 2023

Bring this simple staple into your life to start your day! With this versatile and practical healthy breakfast recipe, you'll fuel your body with energy, support digestion, maintain healthy weight, and feel nourished all through the morning!


Overnight oats are simply oats soaked in liquid overnight. Soaking the oats overnight is another take on oatmeal and a great choice for an effortless breakfast. This chilled version is an especially nice option during the warm days.

PREP TIME: 5 mins

CHILL TIME: 4 hours

SERVINGS: 4 servings


2 cup rolled oats

*** I recommend Bob's Red Mill organic gluten free rolled oats, either whole or crushed rolled oats

2 tbsp flaxseed

*** whole or ground

4 tbsp chia seeds


2 cup of your favorite milk

*** Your preference of dairy or unsweetened plant-based milk

1 cup yogurt

*** Your preference of dairy or unsweetened plant-based yogurt

4 tbsp of maple syrup

*** You can use honey or other natural sweetener of your choice

2 tsp vanilla extract


Save time by having the 3 base ingredients mixed in a sealed container. Have it all ready sitting in your cereal pantry so that all you have to do is add on your liquids and place in the refrigerator. This will help reduce your prep time!

Here’s how to do it:

1. In a bowl, mix the 3 base ingredients; oats, flaxseed, chia.

2. Inside the bowl, add on the other ingredients and stir until you loosen up the oats mix.

3. Split the mix in mason jars; about 1/2 a cup per jar,.

4. Seal it and place in the refrigerator overnight.

5. At serving, add yogurt, fruit, nuts / nut-butter / granola, spices or other desired toppings.

Overnight oats can stay in your refrigerator from 4 to 6 days. Note that the longer your oats stay in the refrigerator the thicker the mix becomes. If you like your oats looser, you may need to add a splash of milk when you help yourself to a serving.


Oats are rich in fiber and proteins, promotes weight loss and lowers cholesterol, helps prevent cancer and diabetes, promotes immune health and boosts energy. Flaxseed is high in fiber, helps relieve constipation and induce bowel passage, provides plant-based Omega-3 fatty acids and contains anti-inflammatory properties, an excellent source of protein and macronutrient. Chia seeds helps maintain healthy cholesterol, stabilize sugar and helps avoid insulin resistance, can lead to sensation of fullness and help control hunger.


Want to have a simple meal ready to go this week and support yourself from getting into a food emergency when your running around busy during the week? I challenge you to meal prep this evening or on Sundays and bring these essential ingredients together to help you stay well nourished without the fuss. It's time to stress less and enjoy more!

Would you like support in making your health dreams come true? I want to help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

If you like this blog and want more simple healthy recipes, let me know in the comments below! Share this blog to show your loved ones that you care about their health! To your Health & Happiness! Salud y Alegria!

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