Here’s everything you need to know to make healthy and delicious overnight oats or quinoa. It’s the perfect make-ahead breakfast, and I’ve included a base recipe for both sweet and savory versions PLUS 6 recipes to help get you started! With just a little bit of prep work, you’ll have jars of nutritious and filling breakfast that your baby/toddler and the entire family can enjoy even on your busiest mornings. And of course, you can also enjoy these as a wholesome snack!
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For those of you guys who are new to this AH-MAZING make-ahead breakfast (or snack) option, please puh-lease allow me to explain!
What are overnight oats/quinoa
Overnight oats are basically
Overnight quinoa is something we’ve been enjoying ever since my son started solids (two years ago). The idea for swapping oats with quinoa came from the fact that I always seem to cook
Think of overnight quinoa as a cross between overnight oats and chia pudding. Unlike overnight oats, you do have to cook the quinoa first. So the next time quinoa is on the menu, be sure to make extra! If you’ve been enjoying overnight oats for some time now, this will be a simple way to invite variety into your routine.
What makes overnight oats/quinoa great for babies/toddlers?
It’s a great way to:
- introduce flavor and texture to babies regardless of which feeding method you chose – purees or
baby led weaning. - make every bite count when not much is being eaten – especially during the first weeks of starting solids or during an illness.
- incorporate a variety of foods into their meal/snack with ease. There are endless possibilities when it comes to flavor combinations and toppings. I’m sharing 6 here but you really can add whatever you fancy!
- offer choking hazards (e.g. nuts, dried fruits) in a safe way, as they will soften up along with the rest of the ingredients. Just be sure to ground or finely chop them before adding.
- offer key nutrients that are particularly important during the first years of life – iron, zinc, omega-3, healthy fats, calcium, and vitamin D, etc.
- introduce the top allergens early and often.
- practice eating with a spoon. Because the texture is pretty thick, it will make it easier to scoop.
The Base Ingredients:
I generally like a
- Oats: old-fashioned rolled oats will work best. You’ll get that creamy and smooth texture with just the right amount of chew. I recommend staying away from quick oats because they will just dissolve in the liquid and get too soggy. Steel-cut oats can be used but will be very chewy. You can always cook them prior to adding like you would with quinoa.
- Quinoa: Be sure to cook and chill prior to adding to the jar/container. Can’t emphasize this enough. White and red quinoa are the two types I recommend for this –
white if you want a milder, lighter texture and red for a richer, nuttier, slightly chewier texture.
While quinoa is a nutrition powerhouse, I want to mention that it contains phytic acid, which can actually bind certain minerals, thereby reducing their absorption. Therefore, it’s best to soak prior to cooking. But I admit, I skip this part more often than not because I forget to or don’t have the time. Do what you can!
- Chia seeds: gives the overnight oats/quinoa the pudding-like texture. You can leave them out if you wish, but I highly recommend that you give it a try first. I find that 1 teaspoon is plenty for the little ones. But you can certainly add more for yourself – up to 1 tablespoon.
- Milk: can use your favorite milk. Dairy or non-dairy, like almond, coconut, cashew, pea, soy. All of these will work. You can also use water, but I don’t recommend it. You’ll definitely be missing the rich, creamy factor.
- Yogurt: makes it rich and creamy. It’s also a great source of probiotics and protein. Leaving it overnight does enhance the tanginess as it absorbs into the oats. So if you’d like to lessen the flavor, you can
- a.) add something sweet to create a balance or
- b.) leave it out completely and add it in the morning
- Sweetener (for sweet versions): fruit, applesauce, maple syrup, honey, date syrup, chopped dried fruits. They will all work. You can also top with more when you’re ready to eat
- Spices: again, feel free to use whatever you fancy!
Here are my go-tos
- a) sweet versions: cinnamon, nutmeg, ginger
- b) savory versions: curry powder, cumin, garlic powder, turmeric, oregano
Toppings:
It is best to add the toppings after the overnight oats/quinoa have chilled, so right before eating. That way, you get a mixture of textures and the toppings don’t get mushy. As you can see, there are endless options! And if you tend to gravitate towards sweet oatmeal, try flipping the switch to savory concoctions!
Important:
- Nuts: finely grind them for babies. I use my coffee grinder for this and make a big batch to keep in the fridge. That way, I can easily add to yogurt, cereal, baked goods, etc. It’s a great way to add more fat into their diet, which is super important during this stage for brain development.
- Raw veggies: an awesome way to introduce texture to toddlers. Start with finely grated veggies (using a lemon zester works well), like carrots, and once you see your child handling well, you can start offering finely chopped ones. To read more about how to offer raw veggies in a safe and fun way, check out this post.
Tips and Tricks
- Stir, Stir, Stir! It’s really important that you give everything a good stir before placing in the fridge AND right before eating. This will ensure that you’ll get all those yummy flavors and textures in every bite.
- As mentioned earlier, you can leave
out the - They don’t have to be refrigerated overnight, but I do recommend at least 4 hours in the fridge.
- Less is more when it comes to sweeteners, especially if making for baby/toddler. You can always add more right before serving.
- Store chia seeds in the freezer to keep them fresh longer and prevent them from going rancid.
- Once assembled, these will keep in the fridge for 3-5 days. If you add fresh fruits, enjoy within 2 days or so.
- Hot or cold? These are meant to be enjoyed straight from the fridge. However, if you’re craving something warm, then you can briefly microwave (45 to 60 seconds) or transfer to a saucepan and heat over medium heat until warmed through.
Storage:
You can store it in a bowl or any containers. I personally love to use small mason jars (and these reusable lids) as you can see here! They’re so versatile and bc you can stack them they don’t take up too much space in the fridge.
6 Delicious Recipes
Sweet Versions
Apple Pie
A classic, oh-so-comforting dessert that is totally appropriate to enjoy first thing in the morning! Freshly chopped apple, walnuts, and the warm flavor of cinnamon make for the perfect accompaniment to the creamy oat/quinoa base.
PB and Raspberries
Super straightforward but is one of my personal favorites! It hits the spot every.singe.time. Simply mash a banana and stir it into the oat/quinoa mixture along with a tablespoon of peanut butter. You can also swap it out with any nut butter of choice and fruit.
Pumpkin Pie
Eat dessert for breakfast while getting whole grains and protein? Sign me up! Thick and creamy, it truly tastes like fall in a jar. I more often than not use canned pumpkin for convenience but you can certainly make your own. We honestly enjoy this
Carrot Cake
This is one of my son’s favorite. It’s creamy, crunchy, chewy, and sweet, and is packed with all the good-for-you nutrients. Oh! and may I draw attention to the fact that you get 1/4 cup of carrots per serving? You’re welcome ;). Ooh, and a dollop of cream cheese will be a lovely touch too!
Sweet Overnight Oats or Quinoa
Ingredients
The Basic Recipe
- 1/3 cup uncooked rolled oats or cooked quinoa
- 1/3 cup unsweetened milk of choice
- 1 teaspoon chia seeds
- sweetener of choice
- 2 tablespoons Greek yogurt or dairy-free alternatives, optional
Apple Pie
- 1/3 cup uncooked rolled oats or cooked quinoa
- 1/3 cup unsweetened milk of choice
- 1 teaspoon chia seeds
- 1/4 cup unsweetened applesauce
- 1/2 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
- toppings: chopped (or grated) apples, chopped pecans, maple syrup
Peanut Butter and Raspberries
- 1/3 cup uncooked rolled oats or cooked quinoa
- 1/3 cup unsweetened milk of choice
- 1 teaspoon chia seeds
- 1 tablespoon peanut butter
- 1/2 medium banana, mashed
- toppings: more PB (if you wish), fresh raspberries
Pumpkin Pie
- 1/3 cup uncooked rolled oats or cooked quinoa
- 1/3 cup unsweetened milk of choice
- 1 teaspoon chia seeds
- 1/4 cup pumpkin puree, for convenience but you can use fresh
- 1/4 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 1 teaspoon maple syrup/honey/date syrup
- toppings: chopped pecans
Carrot Cake
- 1/3 cup uncooked rolled oats or cooked quinoa
- 1/3 cup unsweetened milk of choice
- 1/4 cup finely grated carrots
- 1 tablespoon chopped dates
- 2 tablespoons plain Greek yogurt
- toppings: chopped walnuts, unsweetened coconut
Instructions
- Place all the ingredients (minus the toppings) into a glass container and give them a good stir.
- Refrigerate overnight or for at least 4 hours
- If you'd like, add additional liquid in the morning. Once you achieve the desired consistency, enjoy with toppings.
Nutrition
Savory Versions
One morning, I decided to throw in some leftover veggies to his yogurt, and to my pleasant surprise, he DEVOURED it. While I still gravitate towards the sweet versions for my breakfast, I love the idea of starting out the day on a savory note.
Now, if you’re on the fence about trying savory overnight oats/quinoa, hear me out! If you love yogurt-based sauces, like tzatziki, in savory dishes, it’s basically the same concept except the yogurt takes the center stage and the savory parts serve as
I’m sharing 2 basic recipes here, but refer back to the topping suggestions above and have fun coming up with all kinds of delicious concoctions! Some more ideas include adding pesto, hummus, fresh herbs, salsa, grated cheese, toasted seeds….
Savory Overnight Oats or Quinoa
Ingredients
The Basic Recipe
- 1/3 cup raw rolled oats or cooked quinoa
- 1/3 cup plain Greek yogurt
- 1/3 cup milk of choice if using oats, for quinoa – use 2 tablespoons
- 1 teaspoon chia seeds
- 1/8 teaspoon spice(s), optional
Avocado Egg
- 1/3 cup raw rolled oats or cooked quinoa
- 1/3 cup plain Greek yogurt
- 1/3 cup milk of choice if using oats, for quinoa- use 2 tablespoons
- 1 teaspoon chia seeds
- 1/8 teaspoon curry powder
- toppings: scrambled egg, avocado
Roasted Vegetables & Tahini
- 1/3 cup raw rolled oats or cooked quinoa
- 1/3 cup plain Greek yogurt
- 1/3 cup milk of choice if using oats, for quinoa – use 2 tablespoons
- 1 teaspoon chia seeds
- toppings: roasted vegetables, a drizzle of tahini
Instructions
- Place all the ingredients (minus the otppings) into a glass container and give them a good stir.
- Refrigerate overnight or for at least 4 hours.
- If you'd like, add additional liquid in the morning. Once you achieve the desired consistency, enjoy with toppings.
Nutrition
I’d love to know! Do you like overnight oats? Have you tried overnight quinoa before? What are your go-to flavor combinations? Please do share! I can use some more inspirations ;).
Hi,
Am so excited to try both sweet m savoury options. Just wanna ask for the sweet overnight oats, you mentioned “sweetener of choice”. As my boy is below a year old, is real maple syrup the best alternative? And I am a stickler for measurements!! How much sweetener should be in the basic recipe?
Hi Lisa! Yay! Super excited for you guys to try as well! Yes for under 1, fruits, maple syrup or date syrup will be great choices. I provided specific recipes for some fun flavor combos you can try. You’ll see for apple pie, you can use applesauce. For PB and raspberries, banana. So you don’t need to always add maple syrup. But if you want to, 1/2-1 teaspoon should be plenty! Hope this helps!