Fall Overnight Oats (regular and GF options)


 Yields 5, 6 oz. wide mouth glass jars 

Overnight oats has really become a trend in the past opulent years for busy families, individuals, and fitness focused humans.  

When Lauren from @laurenfittnessgirl asked if I would participate in her “Wellness Wednesdays” sharing recipes…The recipes have to meet a criteria tho, 




ellI was allI love all of those !  

And so Fall overnight oats were born!  Check out my recipe and then Lauren’s GF version. (There are so many options and substitutions that can be done too, making this recipe a creative one to fit your specific tastes)


150 ML/6 oz. wide mouth Ball or Mason jar with lid

spoon for mixing


measuring spoons and cups, or you can just eye-ball it!


I’ll list what we used, but sown below in the “Method” I will also give some great substitutions to meet whatever diet needs you have.

Coconut milk

Steel cut oats or quick oats (quick oats are smaller in size so i tend to like those best, just a personal preference)

Chia seeds 5 T. one tablespoon for each jar (this is the “thickener” of the overnight oats)

Dried cranberries 5 T.  one tablespoon for each jar

Orange zest 1 tsp. (Optional)

Pure Maple syrup 2 T. 

Almond butter  2 T. (Optional) I don’t use

Cinnamon 3 tsp.  

Chopped apple of your choice 1 cup spread between all five jars 

Pumpkin seeds, see below for roasting recipe


In mixing bowl, add oats, cinnamon, syrup, coconut milk, stir well.

Add in chia seeds, sun butter (if using), dried cranberries, and orange zest.

Equally fill mason jars 1/2 way with liquid then lid and refrigerate overnight.  In morning chop apple, and top with roasted pumpkin seeds. 


Splenda instead of syrup 

Sun butter instead of almond, or try any peanut butter alternative you think will rock the flavor!

GF oats instead of regular ones

Almond milk

Cashew milk

Oat milk


Extra thick option, cut milk liquid in 1/2 and add plain Greek yogurt as other 1/2

Pumpkin pie spice instead of cinnamon extra flavor

Pears instead of apples

Raisins  instead of dried cranberries or really any other dried fruit you like 

This is your breakfast so try different versions every week, you’ll find your favorite!

Pumpkin seeds Roasted:

Raw pumpkin seeds spray in bowl with avocado oil spray.

Season with 

2 tsp. Ground cinnamon

1 tsp. Maple syrup, Splenda, or raw sugar

Pinch of pink Himalayan sea salt

Bake for 5-6 minutes, oven temp. @ 350

Let cool


Liv to Eat


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