- Prep
- 15 min
- Total time
- 15 min
- Yield
- 2 servings
- Difficulty
- Easy
- Calories
- 460 kcal
Quick summary
“This overnight oat breakfast bowl combines the slow hydration of thick flakes and chia in plant milk and natural yogurt with a fresh topping of berries, banana slices, and crunchy seeds. A nutritious breakfast, prepared the night before to energize your day with practicality.”
What you need to know
- A hidratação a frio durante a noite amacia os grãos de aveia e quebra fitatos facilitando a digestão matinal
- As sementes de chia formam um gel espesso e solúvel que confere textura aveludada sem necessidade de fogo
- O mix de sementes e castanhas picadas adiciona contraste estaladiço e gorduras boas essenciais
Ingredients
Main
- cup (tea) Thick rolled oats
- tablespoons Chia seeds
- cups (tea) Plant-based milk (almond, coconut, oat)
- cup (tea) Plain unsweetened yogurt (optional, for extra creaminess)
- tablespoons Honey or maple syrup
- teaspoon Vanilla extract
- cup (tea) Fresh or frozen red berries
- unit Banana, sliced
- tablespoons Seed mix (pumpkin, sunflower, flaxseed)
- tablespoon Chopped nuts (walnuts, almonds)
Instructions
Principal
- In a glass jar with a lid, add the rolled oats, chia seeds, plant milk, yogurt (if using), honey or syrup, and vanilla extract. Mix well to ensure all ingredients are incorporated.
- Make sure there are no lumps of chia or dry oats. Cover the jar and refrigerate for at least 4 hours, or preferably overnight. The resting time is crucial for the fibers to absorb the liquid.
- The next morning, remove the jar from the refrigerator. The oats should be creamy and the chia seeds will have formed a gel. If it is too thick, add a little more plant-based milk until reaching the desired consistency.
- Divide the overnight oats into two serving bowls. Distribute the fresh red fruits, banana slices, seed mix, and chopped nuts on top. Serve immediately and enjoy.
Chef's tips
- Misture muito bem a chia e a aveia com os líquidos no frasco de vidro para evitar aglomerados secos no fundo do pote
- Deixe descansar por pelo menos 4 horas na geladeira, sendo o repouso noturno ideal para atingir consistência de pudim
- Adicione as frutas frescas, sementes e castanhas apenas na hora de servir para manter a crocância intacta
Variations
- Acrescente 1 colher de sopa de cacau em pó 100% e nibs de cacau na mistura líquida para criar uma aveia sabor chocolate
- Misture 1 colher de sopa de pasta de amendoim integral ou pasta de castanha de caju à base para maior saciedade
- Incorpore 1 colher de chá de matcha em pó ou espirulina para conferir propriedades antioxidantes e cor verde
Substitutions
- O leite vegetal de amêndoas pode ser substituído por leite de aveia caseiro, leite de coco culinário diluído ou leite de vaca
- O mel pode ser substituído por xarope de bordo autêntico, melaço de cana ou purê de tâmaras naturais
- As frutas vermelhas podem ser substituídas por pedaços de manga madura, kiwi fresco ou maçã ralada com canela
How to store
Keep the oat base with chia in a glass jar with an airtight lid in the refrigerator for up to 5 days. Fresh fruits and toasted seeds should be added right before serving to preserve their qualities.
Can it be frozen?
The fruitless overnight oat base can be frozen in individual portions for up to 30 days. Let thaw in the refrigerator overnight and mix with a spoon before assembling with fresh toppings.
What to serve with
Pairs perfectly with a mug of freshly brewed coffee, coffee with steamed milk, warm green tea, or detox green juice. For a hearty breakfast, serve with creamy scrambled eggs or slices of white cheese.
Frequently asked questions
How do I prevent chia seeds from clumping?
Stir the mixture with a spoon right after adding the plant-based milk and repeat the stirring after 10 minutes before closing and storing in the refrigerator.
Can I use quick oats instead of rolled oats?
Yes, fine oats absorb liquid faster, resulting in a more pasty and homogeneous consistency than rustic flakes.
Can I heat overnight oats in the winter?
Yes, you can heat the hydrated mixture in the microwave for about 45 seconds to enjoy a comforting warm porridge.
Is it mandatory to put yogurt in the recipe?
Yogurt is optional; it provides dense creaminess and slight probiotic acidity, but can be replaced by more plant-based milk.
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