3 Overnight Breakfast Recipes for an Effortless Morning

For more nutrient-rich power breakfasts, see 5 Combos for the Ultimate Power Breakfast. 

A quality breakfast refuels, kickstarts the day and contributes to an overall healthy diet, but it’s all too easy to skip breakfast during the morning rush. Enter the overnight breakfast. Prepared in a jar the night before, overnight oats, quinoa and chia puddings are a perfect grab-and-go option when you’re pressed for time.

Oats are the ultimate hearty meal and have comforted generations of breakfast enthusiasts.

Oats are a rich source of beta-glucans—a type of dietary fiber with cholesterol-lowering properties. Oats are also rich in manganese, a mineral that aids bone formation and skin health and helps control blood sugar. They also contain robust helpings of energy-boosting vitamin B1 and magnesium.

For more oat treats, see 3 Luscious Ways With Oats. 

Incorporating quinoa into breakfast is another ideal way to welcome a new day. One of quinoa’s nutritional advantages is its high protein content (8.1 grams of protein per cup)—making it a staple in the pantries of many vegetarians and vegans. Like oats, quinoa contains high amounts of magnesium and folate (vitamin B9), a nutrient that supports good metabolism and nervous system health.

Naturally, oats and quinoa are both gluten-free. However, since they are often processed in the same facilities that also process wheat, barley, and rye, there is always a risk of contamination. A safer option for those who are very sensitive to grains is chia pudding. Packed with protein, vitamins, and antioxidants, Chia puddings are a healthy alternative that will keep the 11:00 a.m. stomach grumbles at bay.

Here are three overnight recipes that can easily be prepared the night before. Store in an air-tight container in the fridge for up to 24 hours.

Chai Overnight Oats

Serves: 2

INGREDIENTS: 

• 1 cup rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon ground flax
• 1 tablespoon chia seeds
• 1/4 teaspoon cardamom
• 1/4 teaspoon ginger
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cloves
• 1/4 teaspoon cinnamon

INSTRUCTIONS: 

1. Mix all the ingredients together in a jar and stir. Cover well and store in the refrigerator for at least four hours or overnight.
2. Remove in the morning, add nuts, fresh berries, coconut shreds or your favorite topping and enjoy.

Nutrients per serving (179 g): Calories: 720, total fat: 18g, sat. fat: 3g, polyunsaturated fat: 0g, carbs: 113g, fiber: 24g, sugars: 0g, protein: 30g, sodium: 9mg, cholesterol: 0mg

Apple Cinnamon Overnight Quinoa

Serves: 1

INGREDIENTS: 

• 1 cup cooked white quinoa
• 1 cup almond milk
• 1 tablespoon chia seeds
• 1/2 apple, chopped
• 1 teaspoon cinnamon
• A dash of nutmeg
• 1 tablespoon honey (optional)

INSTRUCTIONS: 

1. Mix all the ingredients together in a jar and stir. Cover well and store in the refrigerator for at least four hours or overnight.
2. Remove in the morning, add nuts, fresh berries, coconut shreds or your favorite topping and enjoy.

Nutrients per serving (521 g): Calories: 439, total fat: 11g, sat. fat: 1g, polyunsaturated fat: 0g, carbs: 77g, fiber: 15g, sugars: 25g, protein: 12g, sodium: 186mg, cholesterol: 0mg

Matcha Chia Pudding

Serves: 1

INGREDIENTS: 

• 3 tablespoons chia seeds
• 2 tablespoons matcha powder
• 1 cup coconut milk

INSTRUCTIONS: 

1. Mix all the ingredients together in a jar and stir. Cover well and store in the refrigerator for at least four hours or overnight.
2. Remove in the morning, add nuts, fresh berries, coconut shreds or your favorite topping and enjoy.

Nutrients per serving (42 g): Calories: 206, total fat: 13g, sat. fat: 1g, polyunsaturated fat: 0g, carbs: 18g, fiber: 16g, sugars: 0g, protein: 7g, sodium: 8mg, cholesterol: 0mg

For more breakfast recipes by Samara Napolitan, see Get Creative and Healthy with Smoothie Bowls. 

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Samara Napolitan is a writer based in Grand Rapids, Michigan. Her writing has appeared in Making Music, Relix and The Post & Courier, among other places.