While I was preparing for January’s Overnight Oats IG LIVE demo, I realized I had never really put together a proper blog post on the topic. Time to remedy that! There are many reasons to love overnight oats — they are simple to make, super tasty and customizable, and incredibly affordable —but what I love most about them is that they provide a perfectly healthy and balanced way to start the day.

When you prepare them with the right balance of protein, fat, and carbs, oats can also help support blood sugar balance, which is especially important when it comes to fueling a busy and productive day. Specifically, blood sugar management helps us feel emotionally stable, aids in hormone function and can help improve energy and mood. Making sure that you pair slow-burning complex carbs with adequate protein, fiber, and fat helps support stable blood sugar levels so you feel satisfied and energized rather than hangry and exhausted. 


As you’ll see from the ingredients list, this all plant-based recipe provides additional health benefits:

  • The oatmeal is a complex carbohydrate which is a rich source of slow burning energy and is a great plant source of amino acid tryptophan, which helps regulate our mood by supporting good levels of serotonin. The beta-glucan fibers in the oats have also been associated with improved cardiovascular health and blood sugar regulation. 
  • The chia seeds are packed with fiber, calcium, magnesium, and also offer a little protein
  • The ground flax seeds provide, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals
  • The pea protein milk bumps up the protein content to make the meal more satisfying. 

If you’re curious to learn more, you can check out this video where you’ll find my recipe demo.


Ready to make your own overnight oats? Here’s the recipe:


Overnight Oats

(serves 1)



  • ¼ cup rolled oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax
  • ½ teaspoon cinnamon
  • ¾ cup milk of choice* (ideally unsweetened)
  • ¼ teaspoon vanilla extract



  1. Whisk all ingredients together in a bowl or jar until well mixed.
  2. Store covered in the fridge for at least 4 hours or overnight.
  3. When you’re ready to eat, remove cover and stir. Enjoy warm or cold. Add toppings, if desired.



*I love unsweetened pea protein milk for a protein-rich plant-based option, but this is great with oat milk too or regular dairy milk. 

Optional mix-ins: 1 scoop protein powder, 1 tablespoon cocoa powder, ½ cup berries, ½ a sliced banana, or ¼ cup pumpkin puree


Optional toppings: Nuts, nut or seed butter, fruit, cacao nibs


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