Maple Sugar Overnight Oats

 This Maple Sugar Overnight Oats is an incredibly effortless, yet healthy, make-ahead breakfast for your busy mornings! Vegan, Allergy-friendly

As a food blogger and busy mom, I’m always looking for recipes that will make our days run a little smoother, especially in the mornings when I’m sending off 3 kids to 3 different schools at 3 different times. Geesh, it can get crazy but I know I’m not alone out there! So,  if I can find things that help our family, hopefully it will help yours as well, which is why today, I have an incredibly easy, make-ahead, grab-n-go, healthy breakfast for you – – – Maple Sugar Overnight Oats.

I’m sure you’ve seen overnight oats pop up on Pinterest or as you’re scrolling through Instagram…but let’s just say for a second that you have no idea what this is. Overnight Oats are simply mason jars filled with oats, milk (dairy-free for us) & your choice of flavoring that’s mixed together then refrigerated overnight. No cooking or baking needed, but by morning, your oats will have become delicious, plump oats after absorbing all the liquid and flavor. Easy peasy, right?

Because my kiddos are picky with their breakfast (smoothies, oatmeal and SunButter toast is on the rotation), they typically don’t reach for refrigerated oats so I wanted to create a recipe that would tempt them – – enter pure MAPLE SYRUP!

Maple syrup has benefits

Not only does maple syrup add the perfect amount of sweetness, it also adds numerous antioxidants and minerals, like zinc, manganese, calcium, iron & potassium. It is also lower on the glycemic index, fights inflammation due to its antioxidant support and overall is a healthier alternative to artificial sweeteners. No wonder it has been used as a healing sweetener throughout history….just be sure to select pure, darker, grade B maple syrup for higher nutrient support.

More Delicious Ingredients

Oats: Without this key ingredient, this breakfast would just be syrupy milk! Rolled oats (gluten-free for us) are our “go-to” as they retain texture and provide more flavor than traditional old-fashioned oats. You can find rolled oats in these recipes too: Blueberry Lemon Snack Cake {with coconut} &  Triple Berry SunButter Bars.

Dairy-Free Milk: I’ve used a lot of different types of DF milk but lately, we’ve all really been loving Good Karma’s Flaxmilk. What I love about it, is that is has neutral flavor with a real creamy consistency which is hard to find. Also, with several different food allergies in the home, it just is a smart option for us. Feel free to use the milk or your choice or give this one a try & let me know what you think. You could also use water, but the results wouldn’t be nearly the same.

Sweeteners: In addition to the maple syrup, this recipe calls for a little bit of brown sugar as well. Our family likes to use an organic, vegan brown sugar by Wholesome because they are also allergy-friendly, gluten-free & fair trade certified.

Cinnamon & Spice: A little vanilla extract & a dash of cinnamon always do wonders to a recipe. I love how the addition of those 2 ingredients turns this breakfast into dessert mode.

That’s it! That is all you need to make these Maple Sugar Overnight Oats. Feel free to top it off with an extra drizzle of syrup, some fresh berries and handful of vegan chocolate chips if you want to go all out (which I did of course!).

Printable Recipe Below

Continue to Content

Maple Sugar Overnight Oats

Yield: 2 Servings

Prep Time: 5 minutes

Total Time: 5 minutes

This Maple Sugar overnight Oats is an incredibly effortless yet healthy, make-ahead breakfast to help with your busy mornings. 

Print

Ingredients

• 2 cups gluten-free oats
• 1 teaspoon pure vanilla extract
• 2 cups Good Karma Flaxmilk with protein
• 3 tablespoon brown sugar
• 1/2 teaspoon cinnamon
• 3 tablespoon pure maple syrup

Instructions

1. Divide oats into 2 jars
2. Add 1 cup of milk + 1/2 teaspoon vanilla to each jar on top of the oats then mix together.
3. In a small bowl, mix together brown sugar, cinnamon & maple syrup.  Divide evenly between jars.  Mix slightly, seal and refrigerate overnight.
4. In the morning, remove lid and add sliced bananas, fresh berries & allergy-friendly chocolate chips.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 399Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 8mgSodium: 82mgCarbohydrates: 49gFiber: 6gSugar: 18gProtein: 43g

Nutritional information is only an estimate based off of using an online calculator. Numbers will change depending on brands used.

Pin for Later

Craving more? Sign up for the Allergylicious newsletter for a fresh serving of content delivered every week to your inbox! Grab a copy of my eBook and stay in touch on Facebook, Twitter and Pinterest for all of the latest updates.