Frozen fruit overnight oats [dairy and refined sugar free, nut free possible]

Another overnight oats recipe? Well, yes. As a self-professed breakfast lover, I could honestly just eat brekky all day long. It’s funny to look back now and think about how I had long avoided overnight oats (or bircher, as some of you might call it) because I thought the texture would just be… well, kinda slimy and gross. How wrong I was. Once I actually tasted it, I was in breakfast heaven.
And yes, there are many different kinds of overnight oats. While the principle is the same (you mix all the ingredients together the night before and leave them in the fridge overnight, only to wake up to delicious breakfast in the morning, no further work required), simple alterations make for different consistency, texture, colour and taste.
These beauties are special. Dairy free, refined sugar free and nut free (if you omit the flaked almonds and use coconut milk or yoghurt), they are suitable for most diets. They are also super nutritious and filling, containing seeds, nuts (optional), probiotics and rolled oats. However, the real stars of these overnight oats are the frozen fruit pieces which you stir into the mixture the night before (with all the other ingredients) and which defrost overnight, resulting in super creamy fruity scrumptiousness. Now this is what I call delicious ingenuity.

Why are these overnight oats so nutritious?
Let me take you through the ingredients so you can make your own judgment.
Rolled oats
Obviously! Oats are among the healthiest grains on earth. They’re a whole grain (which can be gluten free) and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits, including weight loss, lower blood sugar levels and a reduced risk of heart disease. What I love about oats is that, due to its high fiber content, they give you sustained energy which will make you feel full for longer.
Source: Healthline
Plant-based milk
I have been using either macadamia milk or cashew milk. Both are dairy free and delicious. However, if you don’t have either, feel free to use other dairy-free alternatives (such as coconut milk) or, if you don’t need this breakfast to be dairy-free, cow milk should work just as well. For nut free overnight oats, use coconut milk.

Plant-based yoghurt
I have been using Nakula plant-based probiotic natural yoghurt here, just because I love the taste, the ingredients they use (coconut milk, almonds, cashews and added probiotics) and the fact that they add probiotics, to keep your gut happy. Again, if you don’t have any of this plant-based yoghurt, you could use coconut yoghurt (look for one with added probiotics and, again, this will make these oats nut free) or even natural Greek yoghurt – if you use the latter, the overnight oats will not be dairy free though.

Nuts and seeds
There is a quarter of a cup of seeds and nuts in this serving, which is great – as is the fact that there are a lot of different seeds and that variety, again, is great for your gut.
I have included pepitas (pumpkin seeds), sunflower seeds, hemp seeds, chia seeds as well as flaked almonds here. They give it a bit of a crunch (they soften overnight) and contain a good dose of fiber as well as healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. As such, they can help reduce blood sugar, cholesterol and blood pressure.
Source: Healthline
You could always include other seeds you like (perhaps sesame seeds or flaxseeds/linseeds) but full disclosure – I haven’t tried those yet but can’t see why they wouldn’t work. Sesame seeds have a stronger flavour to them so they might change the taste profile slightly, so just don’t go crazy on your first try, ok?
Omit the almonds if you want to keep this nut free (you will also need to switch the nut-based milk and yoghurt to coconut milk and yoghurt, as noted above).

Maple syrup and vanilla
These are my sweetener and flavouring. With the addition of the frozen fruit, I think you could absolutely skip the maple syrup if you so desire (especially if you’re planning to top your overnight oats with more fruit or some delicious homemade jam) but my kids like these a little sweeter. There is only a tablespoon of maple syrup here so nothing too crazy, even if you decide to add it.

Frozen fruit
Finally, I add a half a cup of frozen fruit. More precisely, I have been using sliced frozen strawberries (no added sugar). This is simply fabulous. And I can say that because it wasn’t my idea (this recipe has been inspired by an overnight oats recipe from Lyndi Cohen, the Nude Nutritionist in which Lyndi has included (optional) frozen berries).
You see, you mix in the frozen fruit chunks with everything else the night before, they defrost overnight and in the morning, they are perfectly defrosted and ready to be eaten. Plus, the creamy overnight oats get a little shot of fruit juice in them, and that’s always a bonus.
While I’ve been super keen on my frozen strawberries, you could use other frozen berries, frozen mango chunks, frozen lychees, or anything else your heart desires. The world is your frozen fruit oyster.
Recipe
Frozen fruit overnight oats [dairy and refined sugar free, nut free possible]
Ingredients
- 1/2 cup rolled oats
- 1/2 cup plant based milk (I use macadamia or cashew milk) (substitute with cow milk, if you don't need this to be dairy free, or coconut milk if you would like to keep this nut free)
- 1/2 cup plant based yoghurt (preferably with added probiotics, I use Nakula plant-based probiotic natural yoghurt) (substitute with Greek yoghurt, if you don't need this to be dairy free, or coconut yoghurt if you would like to keep this nut free)
- heaped 1 tbsp maple syrup
- 1/2 tsp vanilla paste
- 1/4 cup (total) variety of seeds (I use pepita, sunflower, chia and hemp seeds) and flaked almonds (do not use the almonds if you would like to keep this nut free)
- 1/2 cup frozen sliced strawberries (or substitute other frozen fruit chunks)
Instructions
- Mix all ingredients in a bowl the night before and leave in the fridge (covered) overnight.
- In the morning, stir and serve immediately. You can top it with fresh fruit, a bit of homemade jam, more seeds or nuts, or absolutely nothing because it is delicious just as it is.
Notes

Recipe notes
This recipe makes one generous serve. It’s perfect for when you’re hungry or if, like me, you like to share with your kids. Usually I give them a few spoons each of this and feel good knowing they’ve just eaten all this goodness (in addition to their toast, cereal or whatever else they’ve having).
This recipe is dairy and refined sugar free.
For nut free, you will need to substitute coconut milk and coconut yoghurt for the nut-based milk and yoghurt I have used, and omit the flaked almonds.
This recipe has been inspired by an overnight oats recipe from Lyndi Cohen, the Nude Nutritionist).

56 Comments
Priya
Overnight Oats is a great start of the morning. Simply droolicious Katerina.
Katerina
Thank you so much, Priya – much appreciated!
Rahul
We love Overnight Oats. Its my fav go-to breakfast, since I am always rushing to work in the morning. Thank you for sharing this.
Katerina
Thank you very much, Rahul!
Michelle | Sift & Simmer
I’ve almost forgotten about overnight oats, so it’s great that you’ve reminded me that I should make them again! Love the addition of frozen fruit (it’s always in my freezer) 🙂
Katerina
Exactly, Michelle, it’s so convenient! Thanks so much and I hope you like these!
marcie
We love overnight oats, and using frozen fruit is genius! That way you can enjoy berries and stone fruit all year long!
Katerina
Absolutely, Marcie! Thank you so much!
Julia Rees
These look and sound delicious and I love how healthy they are too!
I will definitely try this!
Julia x
https://www.thevelvetrunway.com/
Katerina
Thanks so much, Julia! I hope you enjoy these!
Naya
This reminds me of my childhood so much; I have always rebelled against having an oat porridge for breakfast, but truly – it has so many amazing health benefits. Especially with this wonderful recipe! Thank you so much for sharing, Katerina xx
Naya
http://www.nayatilly.com
Katerina
Sometimes we don’t know what’s good for us, Naya! Thank you very much!
David @ Spiced
I love this recipe, Katerina! I’m with you on the brekky train. I could eat breakfast food for breakfast (obviously), lunch and dinner! And oats are definitely one of my favorites…either by themselves or in a baking recipe. The idea of making oats overnight sounds awesome. I’ve done something similar with maple syrup and chopped pecans. It’s perfect for a chilly Autumn morning!
Katerina
Ahhh, pecans and maple syrup sounds like a brilliant combination, David! Thanks so much – I’ll give that a go!
jodie filogomo
I’m surprised I haven’t tried the overnight oats yet Katerina. I will fix them for breakfast many mornings. I’ll have to try this.
XOXO
Jodie
http://www.jtouchofstyle.com
Katerina
Thanks so much, Jodie – I hope you enjoy these!
Tasia ~ two sugar bugs
I love oats so much!!! I was like you though, and very weary of overnight oats at first. Once I tried them, I was hooked!! Love the idea of adding frozen fruit. Thank you for another fabulous recipe Katerina!
Katerina
I’m so glad I’m not alone in this, Tasia! I’ve been totally addicted too, since I finally tasted them. Thank you – hope you try these out!
Carrie @ Curly Crafty Mom
I’ve been really into oatmeal lately and I’ve never thought to try out over oats! Ohh! Thanks for the idea. Going to try this!
Carrie
curlycraftymom.com
Katerina
You’re welcome, Carrie! Hope you enjoy these!
Shea
I’m such a breakfast lover too! I never used to like oatmeal, but overnight oats have grown on me. This sounds good!
Katerina
Same with me, Shea. Thank you!
Zoey
This looks delicious!
Zoey | http://www.zoeyolivia.com
Katerina
Thank you!
Laura
I have to admit, Katerina, I’ve always been a bit leery of overnight oats too! But your description sounds so good, Im tempted to try it, especially since I have all the ingredients here right now. Love the nuts and frozen fruits in it!
Katerina
Thanks Laura! Nothing like giving it a go and deciding for yourself!
Leanne
These oats are fully loaded with all the nutritious ingredients! Love that you used frozen fruit too. Means I can make this year round!
Katerina
Yes, exactly! Thanks so much, Leanne!
Lauren
Yumm! What a perfect way to start the day! Can just imagine this loaded with fresh fruit — breakfast heaven! Great recipe Katerina!
Katerina
Thanks so much Lauren!
Allie Mackin
Oh yes breakfast is my favorite too! Going out to Breakfast is fun too and was one of my favorite things to do when I lived in Seattle. This recipe sounds great and you could make with cold brew and have a super spectacular breakfast!
Allie of
http://www.allienyc.com
Katerina
Thanks so much Allie!
CoCo
This looks so good, Katerina! I love that you can make it the night before and save time in the morning too. We’re almost at the end of our fresh fruit season so I’ll definitely be trying frozen berries with this recipe. I always start missing fresh blackberries as soon as the calendar welcomes Fall. Hope your week is fabulous! Hugs, CoCo
Katerina
Mmmm, fresh berries is one of the best things about summer!! Enjoy them while you can, CoCo! PS: the kids and I are trying frozen lychee/frozen cherry combination tonight!
Kathrine Eldridge
This healthy oatmeal looks so yummy! I tried one of your previous oatmeal recipes and loved it so I need to try this soon!
https://www.kathrineeldridge.com
Katerina
Oooh, that’s fabulous! Thank you for the feedback – I’m so pleased! Please do – and let me know what you think!
Neil
As a breakfast lover too Katerina, I could also eat breakfast all day long. And overnight oats are a particular favourite. That’s why I make no apologies for having so many different types of overnight oats recipes on my blog. Can’t wait to try this one out. Love the fact you’ve used frozen fruits. I usually add the fruit in the morning. You’ve made it even easier by adding the fruits the night before!!
Katerina
Ah, a kindred breakfast spirit! I’ll to check out your overnight oats recipes too, Neil! Thank you, that was exactly my reaction when I read Lyndi’s recipe – genius, right!?
Hanna
Hey Katerina, How are you? I hope that you’re doing well and feeling healthy with the rest of the family!
Thanks for sharing yet again wonderful and healthy breakfast ideas to us. This whole lockdown can be quite of a challenge when it comes to making food, as I tend to run out of ways and ideas to prepare meals with the limited ingredients or repetitive supplies that I have. But your recipes that also give alternatives are really helpful and much appreciated!
Thank you always!
Cheers,
Hanna / Heydays With Hanna
Katerina
Hi Hanna, thank you so much for stopping by and for your lovely words! Much appreciated – and I hope you do give this one a go!
Laura Bambrick
I have to say I am a big breakfast fan too. It might just be my favorite meal of hte day. This looks and sounds sooo good! I actually have never tried overnight oats, but I don’t know why not! This needs to be on the menu this week! Yum!
Katerina
Thanks so much, Laura! I agree, breakfast is definitely my favourite meal of the day. I’m glad to have inspired you, I hope you love it!
sherry
yes bircher muesli has been a fave for many years. mum used to make it for us as kids years ago. i like to put thawed frozen coconut chunks in it too. it feels like it’s doing you good when you eat it:)
Katerina
It definitely does, Sherry! Frozen coconut chunks is a great idea!
Auggie
Refreshing morning dessert. Totally agree that oats may not have the best-looking texture but it sure is very tasty for breakfast. ❤
Katerina
Thanks so much, Auggie! I agree – it’s very much like eating dessert for breakfast!
Heidi | The Frugal Girls
What a delicious way to start the day! And I never thought to add frozen fruit before…. such a great trick! 🙂
Katerina
Isn’t it just! Thanks so much, Heidi!
Sophie Wentworth
I love recipes like this! I have an overnight strawberry bircher recipe that’s very similar, this sounds absolutely delcious! I need to make something like this this week it’s been a little while since I’ve had an overnight breakfast x
Sophie
Katerina
Thanks so much Sophie, hope you enjoy these!
Healthy World Cuisine
We eat oatmeal often for breakfast hot. However, with the warm weather and fresh berries is season, this would be a fantastic make ahead breakfast for this summer. Beat the heat and staying organized. We are all about that.
Katerina
Exactly! Hope you enjoy these and thanks for your comment.
The Exclusive Beauty Diary
This look so delicious and refreshing. Thank you for sharing recipe.
New Post – https://www.exclusivebeautydiary.com/2020/07/marc-jacobs-decadence.html
Katerina
Thank you!
Jeff the Chef
I love strawberries in oatmeal. I’m a serious oatmeal fan, although I’ve never gotten into making an overinight version. Yours looks worthy of a go, though.
Katerina
Thanks so much, Jeff! These are perfect for summer if you’re not keen to eat oatmeal when it’s warm!