Spiced Plum Overnight Oats

Overnight oats are one of my favourite versatile breakfasts and today I’ve got a new recipe. Spiced plum overnight oats are a healthy breakfast with the most delicious spiced plum sauce on top. No need to worry about time though, we whip up the sauce quick in the microwave!

These plum overnight oats are an amazing breakfast full of warm spices, perfect for these chilly Fall days. Pair them with a cup of tea and you have the coziest breakfast.. or a nice pick-me-up to get through these long work days.

In testing this recipe, I tried it a couple ways. I tried just chopping plums and throwing them in but I missed the spices. Then I tried stirring the chopped plums in spices but I felt like it needed to be more of a sauce and boy was I right on this one. The microwave plum sauce on top of these oats is amazing! You can leave it on top to scoop out with the oat layer, you can put some on top and some on bottom or you can stir it in. I like to do the layer on top though.

Why I Love Overnight Oats

  1. Super simple and quick to make. Only takes about 5 minutes.
  2. Easy to grab out of the fridge in the morning and take with me to work.
  3. Easy to eat when I’m busy at work. I can have a couple bites while I’m going over patient’s imaging at my desk and then come back to it later.
  4. Adding to the previous reason, when I take 3-4 hours to eat my oats throughout the morning, they taste good straight out of the fridge and once they’ve warmed up to room temperature. Perfect breakfast when you don’t actually get a proper break to eat. While some people may say I could eat before work, I don’t care to get up earlier in the morning and I’m never hungry until I’ve been up for 1-2 hours. I know many other people have the same problem.
  5. They are super healthy and easy to add various toppings too like berries for added nutrition.
  6. There are a million different flavour combinations. Believe me, I’ve got about 30 different recipes written down that I need to test. This is important to me because I find I get bored of foods quick. If I can eat a different flavour every day of the week, I’m likely not going to get bored. Plus you are then eating a variety of different foods.
Two jars of creamy overnight oats with a layer of spiced plum sauce on top

Want to try some other overnight oats? Check out my coconut cream pie overnight oats or my black forest overnight oats! Both are delicious and will feel like you’re eating dessert for breakfast.

Benefits of Oats

  • Oats are a great source of fibre, mostly soluble fibre which helps slow down digestion and keeps you feeling full longer. The type of soluble fibre also aids gut health by supporting healthy gut bacteria. This can help reduce inflammation and symptoms of irritable bowel syndrome.
  • While many people say oats have no protein and aren’t a good thing to eat due to this, we seem to be a very protein obsessed culture currently, this isn’t actually true. While oats aren’t a high source of protein, they do contain about 4g per serving and include a good balance of essential amino acids. This is still important as you do need all of the essential amino acids in your diet, not just some of them.
  • Oats are also high in iron, an essential mineral that many people don’t get enough, especially women. Iron is essential for making hemoglobin which is how your body carries oxygen throughout your body.
  • As well as iron, oats are also a good source of other trace minerals like manganese, copper and phosphorus. These all aid your body in various tasks like bone building, collagen forming, creating red blood cells, etc. These are just a few of the benefits of eating oats and a few of the reasons I love them so much. If you’d like more information, check out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/ or https://www.hsph.harvard.edu/nutritionsource/food-features/oats/.

Gluten Free Spiced Plum Overnight Oats

Making this recipe gluten free is super simple, all you need to do is ensure your oats are certified gluten free. That’s it!

As a side note, if making anything gluten free for someone with an allergy, ensure you thoroughly wash any equipment, jars or utensils. Any contact with flour may trigger an allergy. I like to say any baking I do in my own home is gluten friendly as I am using flour often and cannot guarantee there’s been no cross contamination.

Two jars of creamy overnight oats with a layer of spiced plum sauce on top

Baking Tips

  • For best results, once you’ve mixed everything together, let rest in the fridge overnight for at least 6 hours. This helps the oats get nice and soft and gives you a creamier consistency.
  • If you want distinct layers like I have in the pictures, then store the sauce and oats in the fridge separately, then top with the sauce when ready to eat. This is definitely not necessary and honestly I only did this so I could get nice distinct layers for the pictures. Normally I just put the sauce on top right away and throw it all in the fridge.
  • I create my recipes based off weights so I recommend measuring by weights if you own a scale. It’s actually so much easier and makes for much less cleanup. I wish I had baked by weight from the beginning, I could never go back now.

Other Nutritious Breakfasts On the Go

Pumpkin Chocolate Chip Bread
Bakery Style Apple Butter Muffins
Pear Sauce Chocolate Chip Muffins
Cream Cheese Filled Carrot Muffins
Pumpkin Oatmeal Chocolate Chip Muffins

Today’s song is a chill but pretty song to go with these cozy oats. Here’s Into the Mystic by Van Morrison. Happy Baking! **Disclaimer: Liv’s Little Muffins owns no rights to this song.

Don’t forget to leave a STAR REVIEW if you try my recipe! Follow me on Facebook or tag me on instagram @livslittlemuffins. Find more ideas on my Pinterest or Whisk.

Spiced Plum Overnight Oats

Olivia Daly
Spiced plum overnight oats are a healthy breakfast that are simple to make with a delicious microwave spiced plum sauce on top!
Prep Time 5 minutes
Chill Time 6 hours
Total Time 6 hours 5 minutes
Course Breakfast, Snack
Servings 1

Ingredients
  

Plum Layer

  • 1 plum, chopped *see notes
  • 1/2 tbsp water
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tbsp (5g) maple syrup
  • 1/2 tsp vanilla extract

Oats

  • 1/2 cup (60g) rolled oats
  • 1/2 tbsp (5g) chia seeds
  • 1/3 cup (75g) unsweetened oat milk
  • 1/4 cup (55g) nonfat plain Greek yogurt
  • 1/2 tbsp (10g) maple syrup

Instructions
 

  • In a small microwave safe dish, add the chopped plums and water. Cook in 30 second increments until the plums are soft and start to break down into a sauce consistency. It should also start to thicken, I usually cook mine for about 2 minutes total.
  • Stir in the ground cinnamon, ground ginger, 1/4 tbsp maple syrup and vanilla extract. Set aside to cool.
  • In a small jar or container, that's at least 250mL, add your oats and chia seeds. Stir to combine. Then add in the oat milk, yogurt and 1/2 tbsp of maple syrup. Stir to combine.
  • Spoon the plum sauce on top of the oat mixture. (**see notes) Seal the container and chill in the fridge for at least 6 hours and enjoy!

Notes

*You can peel the plum if you like but I don’t. I barely ever peel fruit when I’m baking. It’s more nutritious to eat the skin plus there’s less waste.
**If you prefer, you can just stir the plum sauce in. You can also put sauce on the bottom of the jar and on top of the oats but you’ll need to dirty up more dishes this way. My favourite way is layering the sauce on top of the oats.
Keyword Easy Overnight Oats, Plum Oatmeal, Plum Overnight Oats, Spiced Plum Oatmeal, Spiced Plum Overnight Oats, Winter Overnight Oats

Nutrition Facts

Serving Size1jar
Servings1
Amount Per Serving
Calories393
% Daily Value *
Total Carbohydrate66g
22%
Dietary Fiber9.7g
39%
Sugar18g
Total Fat8g
13%
Saturated Fat1g
5%
Trans Fat0.01g
Protein15.4g
31%
Cholesterol2mg
1%
Sodium26mg
2%
Potassium558mg
16%

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating