Peach Overnight Oats

Peach overnight oats are not only a tasty breakfast option but also a time-saver. This healthy vegan peach overnight oats recipe is a great way to kickstart your day. They're gluten-free and have no added sugar.

This delicious grab-and-go breakfast is also great for meal prep!

Peach Overnight Oats Ingredients

1. Fresh peaches
2. Rolled oats (use gluten-free, if gluten-sensitive)
3. Ground flaxseeds
4. Ground cinnamon
5. Unsweetened soy milk or almond milk
6. Dates
7. Walnuts or pecans
8. Sweet cashew cream (optional but recommended)

This peach overnight oats recipe is made without chia seeds. Instead, the beneficial omega 3s are found in the ground flaxseeds and chopped walnuts on top.

The sweet cashew cream on top gives a nod to peaches and cream overnight oats—an optional but recommended addition.

This peach overnight oats recipe is made without yogurt.

How to pick the perfect peach

The key to this recipe is picking the perfect peach that will ripen to perfection. One tip is to let your nose do the picking. When selecting a peach, the sweeter the smell, the better the peach; stay away from the dull odorless peach to avoid a bad pick. If your peach is hard, it is not quite ready, your peach is ready when it is firm, but it gives way to a slight squeeze. Color is also essential; a dark yellow color signifies your peach is ready for the taking. Lastly, the bigger the peach, the better. Choose peaches that are medium to large over the tiny ones.

How to prepare

Add rolled oats, cinnamon, ground flaxseeds, and chopped dates in a bowl. Mix to combine.

Pour in plain, unsweetened plant-based milk and stir well to combine.

Allow the mixture to sit for at least 5 minutes before assembling your jars.

Chop the peach(es) while the mixture is setting up.

We used 16-ounce mason jars for these overnight oats.

Assemble your jars by layering the oat mixture and chopped peaches in the mason jars. Top with chopped walnuts and sweet cashew cream, if using.

These overnight oats keep well in the refrigerator for up to 3 days.

Health benefits of this peach overnight oats recipe

As a nutritionist and certified in lifestyle medicine, this peach overnight oats recipe checks many nutritional boxes. It's high in fiber, antioxidants, and phytochemicals.

Fresh peaches are not only delicious, but they also have beneficial nutrients and compounds that may improve digestion and heart health and provide protection against certain types of cancer.

This overnight oats recipe contains ground flaxseeds and chopped walnuts in addition to the peaches. Both flaxseeds and walnuts are rich in omega 3 ALA (alpha-linolenic acid), which is good for heart health and lowering inflammation. Flaxseeds are high in lignans, a compound shown to have cancer-fighting properties.

Rolled oats are a wonderful source of complex carbohydrates. They are high in fiber and beta-glucan, which has been shown to help lower LDL "bad" cholesterol and blood sugar levels, and they are good for gut health.

Frequently Asked Questions

Below are some commonly asked questions about overnight oats.

What are overnight oats?

Overnight oats are a no-cook method of preparing oatmeal by soaking oats in liquid overnight. The process allows the oats to absorb the liquid and soften, making them ready to eat the next morning. That said, you can make overnight oats the morning you plan to eat them, allowing them to soak for as little as 15 to 30 minutes. The oats will be chewier but still delicious.

Are overnight oats healthy?

These overnight oats are healthy. The oats and fruit in this recipe are packed with fiber, antioxidants, vitamins, and minerals. The ground flaxseeds and walnut topping are good sources of fiber and omega-3 fatty acids. Beyond this recipe, it's good practice to look out for added sugar. Sugar, syrups, or artificial sweeteners can sabotage health. In this overnight oats recipe, we use peaches and dates to provide sweetness while maintaining nutritional integrity.

What type of oats is best?

Rolled oats are recommended for this recipe. Quick oats lack nutritional value, are highly processed, and are also popular for being prepackaged with added sugar. Quick oats soften much faster and give a mushy texture. Steel cut and oats groats, although high on the nutrient density scale, are difficult to soften and are harder to digest. 

Can I heat overnight oats?

Yes! If you like your oatmeal warm, you can microwave it for about a minute, or if you have time, you can throw it into a saucepan and heat it for a few minutes. Another option, if you don’t like cold oats, is to take out your jar an hour before you eat it and allow it to warm up to room temperature. This is my favorite way to eat my overnight oats. If you are looking for an easy “peezy” solution to your morning breakfast rut, then these overnight oats are a must-try.

Can I use frozen peaches in this overnight oats recipe?

Absolutely! Frozen peaches are a great solution, especially when they are not in season. If they come in slices, you may need to chop them into bite-size pieces.

Can I use canned peaches?

Canned peaches are not recommended because of added sugar and high-temperature processing that removes the skin and reduces the nutritional value of the fruit.

We hope you love this overnight oats recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!