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  • Writer's pictureAmanda MacGregor

Allergy-Friendly Overnight Oats, 9 Ways

Updated: Apr 7

Overnight oats are a simple and nutritious breakfast you can enjoy all year round. Here, we list some of our favorite combos you can have during any season.


Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

When Joe and I commuted to work every day, these overnight oats were a daily ritual for us. We would scoop a combination of oats, fruit, different kinds of butter, and seeds into a mason jar. We would place the jars in the fridge and go off to bed.


In the morning, we would get ready, grab our jars out of the fridge (along with our prepped lunch) and travel to work.


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Overnight oats are always amazing. They are easy and uncomplicated - throw a bunch of stuff into a jar and let it sit overnight. In the morning, no need to prepare anything. Just grab the jar and go.


I did enjoy to have mine warm. When I would get into the office, I would put mine in the microwave for about 30 seconds. When eating these at home, since we don't own a microwave, I would heat mine in the oven for a couple of minutes. I like to get the nut or seed butter I use to melt throughout the warm, gooey oats.


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We have a couple of ways to make our allergy-friendly overnight oats. These 9 variations give you the option to mix and match throughout the week or pair certain flavorings with the season.


For our combinations below, we include the option to add yogurt to your overnight oats. This provides a boost of probiotics to start your morning, but this ingredient is completely optional and can be skipped if you don't need/don't have a safe yogurt you can use, like me.


Each recipe can be prepped ahead of time and sit in the fridge for up to 5 days.


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Allergy-Friendly Overnight Oats, 9 Ways

 

Index


 

1. The Classic Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients


Directions:

  1. Add all ingredients into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with a sliced banana and/or fruit of your choosing.



 

2. Banana Bread Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • 1 teaspoon cinnamon, plus extra for garnish

  • ½ cup dairy-free milk of your choosing or water

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • ½ banana, sliced

  • ½ cup pecans or walnuts, optional

  • Mini chocolate chips, optional


Directions:

  1. Add all ingredients up to the yogurt into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with the sliced banana and nuts. Garnish with cinnamon and enjoy!


 

3. Berry Good Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds or hemp seeds

  • 1 teaspoon cinnamon

  • ½ cup dairy-free milk of your choosing or water

  • 1 tablespoon honey

  • 1 tablespoon yogurt of your choosing, optional

  • 1 tablespoon nut or seed butter of your choosing

  • ¼ cups of two types of berries of your choosing (raspberries, blueberries, strawberries, blackberries, etc.)


Directions:

  1. Add all ingredients (except for the berries) into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with the berries and enjoy!


 

4. Candy for Breakfast Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • 1 teaspoon cinnamon

  • ½ cup dairy-free milk of your choosing or water

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • 2 ½ tablespoons nut or seed butter of your choosing

  • 2 tablespoons mini chocolate chips


Directions:

  1. Add all ingredients into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.


 

5. PB&J Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • 1 teaspoon cinnamon

  • ½ cup dairy-free milk of your choosing or water

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • 2 ½ tablespoons nut or seed butter of your choosing

  • ½ banana, sliced

  • 2 tablespoons of jam of your choosing


Directions:

  1. Add all ingredients into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with the sliced bananas and jam. Enjoy!



 

6. Pumpkin Spiced Overnight Oats


Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • 1 teaspoon pumpkin spice

  • ½ cup dairy-free milk of your choosing or water

  • 1 tablespoon maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • 1 tablespoons pumpkin puree

  • 2 tablespoons mini chocolate chips, optional

  • ½ cup toasted pecans or pumpkin seeds, for topping optional


Directions:

  1. Add all ingredients up to the optional chocolate chips into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with toasted pecans or toasted pumpkin seeds and enjoy!


 

7. Cran-Apple Overnight Oats


Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • 1 teaspoon cinnamon

  • ¼ cup dairy-free milk of your choosing

  • ¼ cup apple cider

  • 1 tablespoon maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • 1 apple, cored - half of it cubed and the other half sliced for serving

  • ½ cup dried cranberries

  • toasted pecans, for serving

  • toasted pumpkin seeds (pepitas), for serving


Directions:

  1. Add the oats, chia seeds, cinnamon, milk, apple cider, maple syrup, yogurt (if using) and cubed apples into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, place the oats in an oven-safe container and heat in a microwave for about 30 to 60 seconds or in the oven at 350°F for 10 minutes.

  3. Top with sliced apples, dried cranberries, toasted pecans, and toasted pumpkin seeds. Enjoy!


 

8. Coffee Cold Brew Overnight Oats


Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • ½ cup dairy-free milk of your choosing or water

  • 3 tablespoons coffee cold brew

  • 1 tablespoon nut or seed butter of your choosing

  • 1 tablespoon honey or maple syrup


Directions:

  1. Add all ingredients into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.


 

9. Chocolate Covered Strawberry Overnight Oats

Allergy-Friendly Overnight Oats - food allergy recipes - amanda macgregor

Ingredients

  • ½ cup old-fashioned gluten-free rolled oats

  • 1 teaspoon chia seeds

  • ½ cup dairy-free chocolate milk

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon yogurt of your choosing, optional

  • 2 ½ tablespoons chocolate Sunbutter

  • 2 tablespoons mini chocolate chips, optional

  • ¼ cups slice strawberries, for topping


Directions:

  1. Add all ingredients, minus the strawberries, into a sealable container or mason jar. Cover and refrigerate for at least 6 hours or overnight.

  2. In the morning, stir the oats. Serve as is, or heat the oats in a microwave for about 30 to 60 seconds or the oven at 350°F for 10 minutes.

  3. Top with the sliced strawberries and enjoy!



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