This decadent, chocolatey mocha latte overnight oats recipe is perfect for coffee lovers! It’s just like your favorite coffeehouse drink.
But first, coffee. A morning cup of joe is a sacred ritual for many people. While I personally don’t drink coffee (I’m too sensitive to caffeine), I absolutely LOVE the taste and aroma. If I’m out at a cute coffeeshop, I’ll get a decaf latte or cappuccino to sip on. Pure bliss!
What brings coffee to the next level? Chocolate! When you add chocolate to a latte, you get a mocha latte. Chocolate goes with so many delicious flavors, but coffee certainly tops the list. (Ok, maybe it’s tied with peanut butter).
Why you’ll love this recipe
It’s super easy. This recipe takes less than 10 minutes to prepare, and you need just 7 ingredients. It is the perfect make-ahead breakfast.
Nutritious and filling. There are several nutritious ingredients including oats, chia seeds, and cacao powder in these overnight oats. It packs fiber and antioxidants (and caffeine)!
Tastes like dessert. These overnight oats taste like a rich mocha dessert, but there are only 2 tbsp of added sugar in the form of maple syrup.
How to make mocha latte overnight oats
Mix dry ingredients in an airtight container.
Add wet ingredients, and stir very well to combine.
Cover, and set in the fridge overnight or at least one hour.
The next morning, stir in chocolate chips, portion into three servings, and add desired toppings.
This overnight oatmeal recipe is super thick, creamy, and full of fresh peach flavor. You just need 10 minutes to make this delicious breakfast!
I’m soaking up every last bit of summer while I can, including my favorite summer produce. Fresh peaches are so amazing this time of year! These overnight oats are basically peach pie in a jar.
The best part of this overnight oatmeal recipe is you can have it all year round! The peach puree is made from frozen peaches, and you could easily sub the fresh peach for defrosted frozen ones. Frozen produce is actually super nutrient-rich! Fruits and vegetables are frozen at peak ripeness, and the freezing process preserves those vitamins and minerals.
Steps to make peaches and cream overnight oatmeal
First, you’ll combine the dry ingredients + fresh peach in a glass container or Tupperware.
Next, add wet ingredients and stir well to combine. Cover, and place this in the fridge overnight.
While the overnight oatmeal sets in the fridge, make some peach puree in your blender. You can store this in a separate container in the fridge.
In the morning, portion out the overnight oats into 3 bowls or containers. Top with peach puree + chopped fresh peach and shredded coconut, if desired.
Why you should start making overnight oatmeal
Overnight oats have become one of my absolute favorite breakfasts! As a Registered Dietitian, they check off all the boxes when it comes to healthy eating.
Nutritious and filling. Overnight oats are packed with nutrients, including fiber. The fiber from the oatmeal + chia seeds is incredibly filling, because fiber swells in our stomach and slows down digestion. Each serving of this recipe has over 6 grams of fiber, which is 25% of the daily recommendation for women!
Easy and foolproof to make. Overnight oats hardly need a recipe, because they are so easy to prepare. Just mix oats, chia seeds, your favorite milk, and other sweeteners/fruits/flavorings, and pop it in the fridge! Once you have the proper dry to wet ingredient ratio down, the possibilities are endless.
Totally customizable. Overnight oatmeal is incredibly easy to customize based on what flavors you love. My personal favorite flavors include cinnamon, peanut butter, chocolate, or fresh berries. Make a simple base, and add different flavorings for each day of the week to keep it interesting!
Perfect for busy schedules. I am a big supporter of eating a healthy breakfast to start your day. If you’re super busy, you might not have time to sit down for a meal before work. Overnight oats are perfect to grab and go in the morning, so you can eat it on the train or at your desk!
This Bircher muesli is a delicious make-ahead breakfast that takes just five minutes to prepare. It has fiber and protein to keep you full all morning!
Bircher Muesli: The Original Overnight Oatmeal
Is it just me, or is overnight oatmeal the best thing since
sliced bread? It tastes amazing, is filled with nourishing ingredients, and
literally takes five minutes to prepare. If you’re a busy person (aka everyone
these days) overnight oatmeal is the perfect grab-and-go healthy breakfast
Bircher Muesli is the OG Overnight Oatmeal recipe. It was
developed by a Swiss physician, Maxamilian Bircher-Brenner, for his patients.
The original recipe calls for grated apple, lemon juice, and raw hazelnuts, and
oats soaked overnight in water.
How to Make Bircher Muesli
I put a bit of a modern twist on my version of this recipe.
It includes chia seeds, yogurt, and cinnamon, while still highlighting the refreshing
green apple and lemon flavors.
In a glass jar or Tupperware, combine oats, chia
seeds, cinnamon, and shredded green apple.
Add yogurt, almond milk, maple syrup, and lemon
juice, and stir everything together until combined.
Cover the container, set it in the fridge
overnight, and you’ve got the creamiest, dreamiest breakfast waiting for you in
Why You’ll Love this Bircher Muesli Recipe
easy. No cooking required! Just mix together all your ingredients and let
the fridge work its magic.
whole food ingredients. All you need
are eight ingredients for this recipe, and you probably have most of them in
your kitchen right now. This bircher muesli is sweetened with just 2 tbsp of maple
syrup, so there is no refined sugar! Eating whole food ingredients make us feel
good and give us lasting energy for the day.
customizable. While the original Bircher muesli recipe calls for shredded
green apples, feel free to mix up the fruit you use in your version. Fresh
berries or peaches would taste amazing in the summertime!
meal. If you have a busy morning schedule, you can still have time for a
healthy breakfast by preparing this recipe the night before!
Want to eat more plant-based? Find out some of the best plant-based protein sources you should be eating regularly for good health.
One of the greatest misconceptions in the nutrition world is that plant-based diets do not provide enough protein. As an RD, I’ve heard this time and time again. But, a well-planned and thoughtful vegetarian or vegan diet can provide all the nutrients we need for good health, including protein from plant-based protein sources.
Benefits of A Plant-Based Diet
Nutrition research has consistently pointed to a plant-based diet to provide numerous health benefits. Whether you’re vegan or just experimenting with Meatless Monday, we can all benefit from eating more plants! Here are a few of the amazing health benefits of a plant-based diet:
Decreased risk of chronic disease, including heart disease, stroke, hypertension, Type 2 Diabetes, high cholesterol, and some cancers (1)
Promotes weight management, prevention of overweight/obesity, and beneficial for weight loss (2)
Lower environmental impact than a diet that includes lots of animal protein
Plant-Based Protein Sources
Protein is an important macronutrient, as it is the building block for body tissue. Our protein needs vary by individual based on age, activity level, health status, etc. Including a variety of the following foods in your diet daily will meet the protein needs of most people, with the added health benefits of these ingredients!
Beans of all kinds – black, kidney, chickpea, etc. – are one of the world’s healthiest foods. They are a starchy protein, as they also contain some carbohydrates. Because of this, beans are a great source of dietary fiber. They are also rich in vitamins and minerals, including iron!
Lentils are similar to beans, in that they are also a starchy protein source. One cup of lentils has a whopping 16 grams of dietary fiber! Lentils have a hearty texture that holds up well as a replacement for meat in dishes like stews and sauces.
Red lentils tend to break apart when cooked, so they are great in soups and stews. Green, black, and French lentils will hold their shape when cooked.
Protein in Lentils: 18 grams in 1 cup
How to Add Lentils to Your Diet:
Make them into a simple side dish with lemon juice, olive, oil, salt, pepper, and fresh herbs
Peas are a versatile ingredient that have plenty of plant-based protein. They are similar to beans and lentils in that they also contain carbohydrates, and therefore fiber. Also, peas contain good amounts of several vitamins and minerals, notably vitamins A, C, K, and B-vitamins.
Quinoa is technically a seed, but it tastes, cooks and acts like a grain. Unlike other grains though, quinoa is a good source of protein. Not only that, quinoa has all nine essential amino acids, making it a complete protein. This sets quinoa apart from other plant-based protein sources!
Protein in Quinoa: 8 grams in 1 cup
How to Add Quinoa to Your Diet:
Replace rice with quinoa in recipes calling for rice
Almonds, walnuts, macadamia, pistachios, and more are nutrition powerhouses. They are rich in energy, healthy fats, vitamins, minerals, and protein. Nuts are one of my favorite on-the-go snacks to have on hand.
Like nuts, seeds contain an abundance of heart healthy fats. They’re also good sources of minerals, like calcium, magnesium, zinc, iron, and copper. Some seeds to add to your diet include sesame, pumpkin, and flax.
If you bake your own bread, experiment with adding seeds to the dough for a hearty texture
Top yogurt or oatmeal bowls with pumpkin seeds
Chia is a seed, but it gets its own category! Chia seeds are a good plant-based source of iron and calcium. What makes them extra special is they are a good plant-based source of essential omega-3 fatty acids. We can’t produce these on our own, so it is important we get adequate amounts in our diet. So, since omega-3 fatty acids are mainly found in animal products, chia seeds are a great way to get these good fats if you are following a plant-based diet.
Hemp hearts are another good source of plant-based protein. Just like chia, they are rich in heart healthy fats, including omega-3 fatty acids. Similar to quinoa, hemp is a complete protein, as it contains all nine essential amino acids.
Protein in Hemp: 6 grams in 2 tablespoons
How to Add Hemp to Your Diet:
Sprinkle hemp hearts over your morning oatmeal or yogurt bowl. They have a mild, nutty flavor.
Nutritional yeast is an inactive form of yeast, and is sold in flaked form. It is full of nutrition benefits, including B-vitamins and protein. In fact, it’s one of the only plant-based sources of Vitamin B12. Like quinoa and hemp, nutritional yeast contains all nine essential amino acids, making it another plant-based complete protein source.
Nutritional yeast has a savory, cheesy flavor that is delicious in pasta dishes!
Protein in Nutritional Yeast: 10 grams in 2 tablespoons
How to Add Nutritional Yeast to Your Diet:
Sprinkle over popcorn for a cheesy flavor, from Nutrition Stripped
Add to pasta dishes as a vegan replacement for parmesan cheese
Fiber is one of the most important nutrients to consume. Learn all about the health benefits of dietary fiber and the difference between soluble and insoluble fiber in today’s post, including a list of delicious foods to include in a high fiber diet!
Fiber is one of the most important nutrients for our diet, but it does not get the attention it deserves. Fiber is certainly less glamorous than other trendy nutrients, as it might evoke images of your grandparents sipping on metamucil. But, the benefits of fiber go so beyond keeping us regular! I’m all in for making fiber the coolest nutrient, and I hope you will be too after reading this post.
What is Dietary Fiber?
Dietary fiber is the indigestible part of plants that we consume when we eat fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike the macro and micronutrients, our bodies are unable to digest and absorb fiber, so it passes through our digestive system intact.
Soluble vs. Insoluble Fiber
There are two types of dietary fiber: soluble and insoluble. They each have unique health benefits. A high fiber diet should include sources of both types to get maximum benefits.
Soluble fiber dissolves in water, so it forms a gel in our digestive tract when we eat it. Because of this, it can bind to cholesterol in our bodies to help lower cholesterol levels. Good sources of soluble fiber include oats, beans, flaxseeds, barley, and apples.
Insoluble fiber does not dissolve in water, so it speeds up digestion and increases stool bulk. Good sources of insoluble fiber include nuts, cauliflower, whole wheat products, Brussels sprouts, and raspberries.
Health Benefits of a High Fiber Diet
Keeps us regular. Fiber, especially insoluble fiber, speeds up digestion and increases stool bulk. This helps prevent constipation and diarrhea to keep our bowels healthy and regular.
Weight management. High fiber foods are very filling, and lower in calories than other foods. Including many high fiber foods in our diets can promote healthy weight management.
Lower cholesterol levels. Soluble fiber forms a gel like substance in our bodies, which binds to “bad” LDL cholesterol to rid it from our bodies. Soluble fiber may also help improve other lipid markers (1).
Controls blood sugar levels. Fiber, especially soluble fiber, helps slow the absorption of blood sugar when we eat. Studies show that soluble fiber intake can reduce HbA1C, fasting blood glucose, and insulin resistance in people with Type 2 Diabetes (2).
Promotes gut health. The good bacteria that live in our guts depend on fermentable dietary products as a source of energy so they can be healthy and grow. Fiber from our diets feeds these good bacteria, so a high fiber diet promotes probiotic health, abundance, and diversity. Healthy gut bacteria also produce short chain fatty acids (SCFAs), which have their own health benefits such as reduced inflammation and reduced risk of chronic disease (3).
Reduced risk of chronic disease. High fiber diets are naturally high in plant foods, so they also come with lots of other amazing vitamins, minerals, and antioxidants to help prevent chronic disease, such as cardiovascular disease, certain cancers, and Type 2 Diabetes.
Dietary Fiber Recommendations
The dietary fiber recommendations are 25 grams per day for women and 38 grams per day for men. For women and men over 50, these numbers drop to 21 grams and 30 grams, respectively. For reference, one half cup of black beans has about 8 grams of fiber, one cup of shredded wheat contains about 5 grams, and one half cup of raspberries has 4 grams (4). As you can see, you need to eat multiple portions of fiber rich foods (i.e. plant foods) throughout the day to meet the recommendations.
One reason why many Americans are not meeting their daily fiber needs is because the standard American diet is low in fruits, vegetables, whole grains, and legumes. There are plenty of fiber supplements out there, but they are devoid of many of the other health benefits that come with plant foods, like vitamins, minerals, and antioxidants. Plus, fiber from supplements may not be as filling as fiber from plant foods.
High Fiber Foods to Add to Your Diet
Now, the fun part! This list is by no means exhaustive, but here are some of my favorite high fiber foods to enjoy daily. There are also some yummy recipes to give you inspiration to add more fiber to your diet!
One medium sweet potato has almost 4 grams of fiber. Make sure you’re eating the skin, though, as this is where most of the fiber (and other nutrients) lives! These Mexican Stuffed Sweet Potatoes are a favorite of mine, and I’ve been dying to try these Grilled Sweet Potato Wedges by Mad About Food!
High fiber diets are super healthy, because as you can see, they include lots of fruits, veggies, whole grains, legumes, nuts and seeds. If you’re increasing your fiber intake, make sure to also drink plenty of water, because fiber digests better with water. What is your favorite way to get more fiber in your diet?
Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.
Save this post for later to one of your Pinterest boards
When I first tell people that I am a dietitian, they tend to ask some typical questions:
“What do you think of X diet?”
“How much should I be eating to lose weight?”
“Am I getting enough protein?”
One of my favorite questions to help answer is “How can I eat a healthy breakfast when I’m super busy during the week?” If you guys follow me on Instagram, you know that I LOVE breakfast! I always have a filling meal to start the day, whether that be peanut butter and banana toast, a loaded sweet potato yogurt bowl, or oatmeal with a hasselback baked pear. When we sleep, our bodies use up some of the glycogen we store in the liver as energy. It’s important to replenish those lost stores upon waking with breakfast! Including some carbohydrates like whole grains, fruit or dairy helps replenish these stores and allows our bodies to use the glucose in these foods for energy. As with every meal, pairing these carbs with protein, fiber, and healthy fats makes for a balanced meal that will keep us feeling full.
Preparing breakfast the night before to take with you to work is an easy solution to skipping breakfast because you are too busy. Some great options include overnight oatmeal, egg muffins, and chia pudding! Each of these choices are balanced mixes of the macronutrients + fiber.
If you’re not keen on the gelatinous texture of chia pudding, try blending it! Blending turns it into a creamy, smooth pudding that is so dreamy. This recipe will turn any chia pudding skeptic into a lover! It really tastes like a rich dessert. In fact, I would definitely make this for dessert and be completely satisfied! It’s naturally sweetened with just dates, gluten free and paleo friendly. I hope you guys give it a try!
¼ cup chia seeds
1 ½ cups water
5 Medjool dates, pitted and soaked in hot water for 10 minutes
2 tbsp cacao powder
1 ½ tbsp creamy almond butter
½ tsp vanilla extract
¼ tsp cinnamon
Dash of sea salt
Toppings of choice: I used banana, pomegranate seeds, hemp hearts, chia seeds and pepitas.
Combine chia seeds and water in a jar, close lid and shake very well. I shake the jar a few times, wait a minute, and shake again. Place in the refrigerator for at least 30 minutes or overnight.
Add chia gel to a blender along with the other ingredients. Blend on high speed until creamy.
Divide between two bowls and add any toppings you desire! This can is easily prepared ahead of time – just store in a jar in the fridge, so it’s ready to grab and go in the morning.
This recipe makes 2 servings.
*I actually made this entire recipe in my NutriBullet Balance blender. It was super convenient just adding all the ingredients to one container – easy cleanup!
What are your favorite breakfast on-the-go recipes? I would love to hear! If you guys try this chia pudding, tag @daisybeet on Instagram so I can see your creations 🙂
Hands up if you’re and peanut butter and jelly fan! I’ve always loved this classic combination. It’s the ideal two minute meal for beach days, hikes and quick breakfasts. It’s the perfect play on that salty/sweet flavor combo paired with a creamy and jammy texture. Let’s be real, though…pretty much anything tastes amazing when paired with peanut butter!
Conventional jams and jellies you find on the shelves have added sugars. This is partially necessary to increase shelf life, as sugar acts as a preservative and inhibits bacterial growth. And while all fruits/fruit products inherently have sugar in them, the naturally occurring sugar in fruit is nothing to shy away from. Fruit is full of nutritional benefits, including important vitamins and fiber. The fiber in fruit slows down the digestion and eventual release of its sugars into the bloodstream, so it won’t cause a speedy spike in blood glucose the way refined sugars do. If you’re trying to limit added sugars in your diet, preparing this homemade jam is an easy place to start!
This jam takes about 10 minutes to make, and will last in the fridge for about a week. You can customize the size of the recipe, too. If you don’t think you’ll use a whole jar in one week, cut the recipe in half! It’s so versatile – I use it on toast, in my oatmeal, and even as a compote on pancakes. Heating up the berries really coaxes out the natural sweetness of the fruit, so you’ll find you won’t even miss the added sugars. You can use any kind of frozen berries in this recipe – I’ve used blueberries, raspberries, strawberries and blackberries.
Heat a large shallow pan over medium heat. Add frozen berries and chia seeds, and stir to combine.
Stir occasionally until berries are broken down and mixture begins to thicken, about 5-10 minutes. You may need to break up larger pieces of fruit with your mixing spoon as they soften for a more even texture.
Note: If using only frozen blueberries, you will need to add about ¼ cup of water to the recipe, as blueberries do not break down and release their liquid as much as other berries.
Have you guys made chia jam before? What is your favorite berry combination? If you try this recipe, make sure to tag @daisybeet on Instagram so I can see your creations 🙂