Are you new to the kitchen and looking for a nutritious, whole-food plant-based (WFPB) breakfast that’s as easy to prepare as it is delicious? Overnight vegan oats and breakfast puddings are the perfect options for you. Not only are they incredibly versatile, but they also provide a great way to start your day with a balanced meal packed with essential nutrients. In this blog post, I’ll guide you through the basics of creating these healthy breakfasts and share five different variations of each, designed to suit every taste.
What Are Vegan Overnight Oats and Breakfast Puddings?
Overnight oats are a no-cook method of making oatmeal. You simply combine rolled oats with your choice of liquid and let them sit in the refrigerator overnight. By morning, you have a ready-to-eat, creamy, and flavorful breakfast.
Breakfast puddings are similarly easy and often made with chia seeds or other plant-based ingredients like silken tofu or soaked cashews. These create a thick, pudding-like consistency when mixed with liquid. They’re another great option for a quick, nutritious breakfast.
Basic Formula for Vegan Overnight Oats
The base for vegan overnight oats consists of just a few ingredients:
- 1/2 cup rolled oats
- 1/2 cup plant-based milk (almond, oat, soy, etc.)
- 1-2 tablespoons of seeds or nuts (chia, flax, almonds, etc.)
- Optional sweetener (maple syrup, agave, or fruit)
Directions:
1. Combine all ingredients in a jar or bowl.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, give it a stir and enjoy!
Tip: If you prefer a warm breakfast, you can microwave your oats for about a minute in the morning.
Macronutrient Information:
Calories: ~200-250 kcal
Protein: ~6-10g
Fat: ~6-12g
Carbohydrates: ~30-35g
Maximizing Protein
For those who want to maximize protein in their vegan overnight oats, consider the following tips:
- Add protein powder: Choose a plant-based protein powder and add 1-2 tablespoons to your oats.
- Use soy milk: Soy milk has more protein than almond or oat milk.
- Incorporate nuts and seeds: Chia seeds, flaxseeds, and almonds are all great sources of protein.
- Top with nut butter: A spoonful of almond or peanut butter adds creaminess and protein.
5 Delicious Variations of Vegan Overnight Oats
1. Peanut Butter Banana Overnight Oats
- Base ingredients
- 1 tablespoon of peanut butter
- 1/2 sliced banana
- 1 teaspoon of chia seeds
- A drizzle of maple syrup
Macronutrient Information:
Calories: ~350 kcal
Protein: ~10g
Fat: ~16g
Carbohydrates: ~40g
2. Berry Almond Overnight Oats
- Base ingredients
- 1/4 cup mixed berries
- 1 tablespoon almond butter
- 1 teaspoon of sliced almonds
- A dash of cinnamon
Macronutrient Information:
Calories: ~300 kcal
Protein: ~7g
Fat: ~12g
Carbohydrates: ~40g
3. Chocolate Cherry Overnight Oats
- Base ingredients
- 1 tablespoon cocoa powder
- 1/4 cup pitted cherries
- 1 tablespoon of cacao nibs
- A drizzle of agave syrup
Macronutrient Information:
Calories: ~320 kcal
Protein: ~8g
Fat: ~9g
Carbohydrates: ~45g
4. Apple Cinnamon Overnight Oats
- Base ingredients
- 1/2 grated apple
- 1/2 teaspoon cinnamon
- 1 tablespoon of walnuts
- A pinch of nutmeg
Macronutrient Information:
Calories: ~280 kcal
Protein: ~6g
Fat: ~8g
Carbohydrates: ~45g
5. Tropical Mango Overnight Oats
- Base ingredients
- 1/4 cup diced mango
- 1 tablespoon shredded coconut
- 1 teaspoon of chia seeds
- A splash of coconut milk
Macronutrient Information:
Calories: ~290 kcal
Protein: ~6g
Fat: ~10g
Carbohydrates: ~40g
Basic Formula for Vegan Breakfast Puddings
Breakfast puddings are typically based on chia seeds or other thickening agents. Here’s a simple formula:
- 1/4 cup chia seeds
- 1 cup plant-based milk
- Optional flavorings (vanilla, cocoa powder, fruit puree, etc.)
Directions:
- Combine all ingredients in a jar or bowl.
- Stir well, cover, and refrigerate for at least 4 hours or overnight.
- Stir before serving and add your favorite toppings.
Tip: Stirring a few times in the first 10-15 minutes after mixing prevents clumping.
Macronutrient Information:
Calories: ~200-250 kcal
Protein: ~6-8g
Fat: ~10-12g
Carbohydrates: ~15-20g
Boosting Nutritional Value
To boost the nutritional content of your breakfast puddings, consider the following:
- Add fruit puree: Banana, apple, or mango puree can enhance flavor and nutrition.
- Mix in greens: A handful of spinach or kale blended into the milk before adding chia seeds increases vitamins and minerals. Consider blanching fresh vegetables and freezing them in 1/2 cup portions. This is a great way to avoid waste while improving the consistency of the pudding.
- Incorporate plant-based yogurt: For added creaminess and probiotics, mix in a few tablespoons of vegan yogurt.
5 Exciting Vegan Breakfast Pudding Ideas
1. Vanilla Blueberry Chia Pudding
- Base ingredients
- 1/2 teaspoon vanilla extract
- 1/4 cup fresh or frozen blueberries
- 1 tablespoon maple syrup
Macronutrient Information:
Calories: ~250 kcal
Protein: ~7g
Fat: ~10g
Carbohydrates: ~30g
2. Chocolate Peanut Butter Chia Pudding
- Base ingredients
- 1 tablespoon cocoa powder
- 1 tablespoon peanut butter
- 1 teaspoon agave syrup
Macronutrient Information:
Calories: ~300 kcal
Protein: ~8g
Fat: ~18g
Carbohydrates: ~20g
3. Mango Coconut Chia Pudding
- Base ingredients
- 1/4 cup mango puree
- 1 tablespoon shredded coconut
- A splash of coconut milk
Macronutrient Information:
Calories: ~280 kcal
Protein: ~6g
Fat: ~12g
Carbohydrates: ~30g
4. Apple Pie Chia Pudding
- Base ingredients
- 1/4 cup apple sauce
- 1/2 teaspoon cinnamon
- 1 tablespoon chopped walnuts
Macronutrient Information:
Calories: ~270 kcal
Protein: ~6g
Fat: ~10g
Carbohydrates: ~35g
5. Matcha Green Tea Chia Pudding
- Base ingredients
- 1 teaspoon matcha powder
- 1 tablespoon agave syrup
- A few fresh berries for garnish
Macronutrient Information:
Calories: ~240 kcal
Protein: ~7g
Fat: ~8g
Carbohydrates: ~30g
Health Benefits of Vegan Overnight Oats and Breakfast Puddings
These breakfast options aren’t just delicious—they’re packed with health benefits, making them a great choice for anyone looking to improve their diet.
1. High in Fiber: Both oats and chia seeds are rich in fiber, which helps with digestion and keeps you feeling full longer. This can be particularly beneficial for those managing weight or trying to reduce cholesterol levels.
2. Rich in Omega-3s: Chia seeds, flaxseeds, and walnuts are excellent sources of omega-3 fatty acids, which are important for heart health and brain function.
3. Packed with Antioxidants: Adding fruits like berries or cacao nibs increases the antioxidant content of your breakfast, helping to fight off free radicals and support overall health.
4. Customizable for Dietary Needs: Whether you need to increase protein, reduce sugar, or avoid gluten, these recipes are easily adaptable to meet your needs.
5. Supports a Whole-Food Plant-Based Diet: By focusing on whole, unprocessed ingredients, these breakfasts align perfectly with the principles of a WFPB diet, promoting long-term health and well-being.
Conclusion
Starting your day with a nutritious, easy-to-make breakfast sets the tone for a healthy lifestyle, and vegan oats and puddings can fit the bill. Whether you prefer the creamy texture of overnight oats or the thick, pudding-like consistency of chia-based breakfast puddings, these recipes offer a delicious and satisfying way to nourish your body. Try out these variations, or get creative and make your own unique combinations. The possibilities are endless—and the results are always delicious.
