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Overnight Oats with Plum and Sunflower Seeds

Overnight Oats with Plum and Sunflower Seeds

Overnight oats are among my most favourite go-to recipes and they should be among your as well!  

If you have ever searched for healthy food recipes, chances are you have stumbled across overnight oats at least once. Maybe more than once. In fact, I would be willing to bet you have not gone this long in life without hearing about them! They have picked up in popularity recently with more and more people experiencing and experimenting with this dish. 

I must admit though, the amount of times I hear “But Julia, oats are carbs. And carbs are bad for you!” is fairly crazy. Yes, certain carbs in high amounts are not going to do your waist line any good. But oats are fine! They are good carbohydrate that our body needs to function. So, don’t be put off by this. And trust me when I say this, you really want to try overnight oats. You can even mix up the flavours and make your own version like mango and coconut – one of my all-time favourites.

oats and cacao powder in a bowl portrait

This overnight oat recipe has all the wonderful things you have come to expect from great vegan food – taste, quality ingredients, and yes, it’s super easy to make. How easy? Well, you will only need to take 10 minutes out of your day. And to make it even better, you will only need 8 ingredients you can pick up at any grocery store. 

We start off this dish with oats, chia seeds, cinnamon, and cocoa powder. Not only do these ingredients offer taste and texture, but they also provide us with a host of important nutrients such as Omega-3, manganese, dietary fibre, protein, and antioxidants. 

We top this off with some almond milk, maple syrup, plums, and sunflower seeds. Almond milk provides us with a high source of protein and fibre, while the plums and sunflower seeds offer us a great source of vitamin E, copper, vitamin A, vitamin C, and folate. I would recommend buying unsweetened almond milk for a healthier option. 

chopped plums on a small plate portrait

Overnight oats are the perfect breakfast or snack option because they are:

  • Only 277 calories per serve!
  • Ready-made breakfast for busy morning people.
  • A good source of protein – 9g per serve.
  • Super easy to make.

For the best results, the oats will need to be store overnight in an airtight container in the refrigerator. I would not recommend storing these any longer than 24-48 hours as the oats and ingredients will become soggy. But what I can recommend is when preparing your oats the night beforehand, pop them in a travel friendly container/mug. This way, if your rushed for time the next morning, you can take your breakfast with you (I do this often). 

And that’s about it. I hope you really enjoyed this recipe, be sure to share your own attempt with us! 

Liked this recipe? Why not head over and check out our Chia pudding with Roasted Almonds and Cherries for another quick and easy breakfast idea! 

overnight oats with plum and sunflower seeds landscape

Prep time
10 minutes
Total time
Category: Breakfast
Serves: 2


For the topping

  • 4 tablespoons sunflower seeds (roasted)

For the oats

  • 1 tablespoon cacao powder
  • 2 tbsps chia seeds
  • 1 tsp cinnamon ground
  • 4 tablespoons porridge oats

For the fruit

  • 2 plums (chopped)

For the liquids

  • 16 tablespoons almond milk
  • 1 tbsp maple syrup


  1. Use a medium size bowl and whisk together all ingredients for the oats.
  2. Add the liquids and stir everything very well.
  3. Spoon the mixture into a jar with a lid.
  4. Before you close the lid, add the fruit and the topping.
  5. Put it into the fridge for at least 4 hours, but preferably overnight before serving.

Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.

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