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Overnight oats with maple syrup and chopped pecans in a jam jar with a spoon.

Maple Overnight Oats (No Added Sugar)

Marissa
Creamy overnight oats sweetened with pure maple syrup and vanilla, no added sugar. A make-ahead breakfast in the tradition of Baltic oat porridge. Five minutes the night before, ready in the morning. Add chia seeds, yogurt, or whatever toppings you like.
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Prep Time 5 minutes
Fridge time 4 hours
Total Time 4 hours 5 minutes
Course Breakfast, Brunch, Snack
Cuisine American, Baltic, International
Servings 1 Person
Calories 338 kcal

Equipment

  • 1 Glass jar Jam jar or mason jar or glass bowl
  • 1 measuring cup

Ingredients
  

The Base recipe:

  • 1/2 cup old-fashioned oats rolled oats provide the best texture; avoid instant oats or quick oats if you want less mushy oats
  • 1/2-2/3 cup milk of choice almond milk, oat milk, dairy milk, or any other milk
  • 2 tbsp pure maple syrup
  • 1/4 tsp vanilla extract

Optional add-ins:

  • 1 tablespoon chia seeds add 1-2 tablespoons extra milk or water
  • 1 pinch sea salt
  • 2-3 tablespoons Greek yogurt, plain yogurt, coconut yogurt or other plant based yogurt for creaminess and tang
  • 1 tablespoon Nut butter for richness and protein
  • 2 Tablespoons Fresh or frozen fruit like berries, bananas or diced apples
  • 1 Tablespoon Chopped nuts walnuts, pecans, macadamia nuts,...
  • 1 Tablespoon Maple or honey glazed nuts
  • 1 Tablespoon Chocolate chips or grated dark chocolate

Instructions
 

  • Add milk, maple syrup, vanilla extract, and sea salt to a jar or bowl. Stir or shake to combine.
  • Add rolled oats. Stir until covered in the liquid.
  • If using chia seeds, add them now with an extra splash of milk. Stir well.
  • Stir in yogurt or nut butter if using.
  • Add fruit or nut toppings. Cover and refrigerate for at least 4 hours, ideally 8.
  • In the morning, add a splash of milk if too thick. Eat cold, or warm in a microwave-safe bowl for 30 to 60 seconds.

Notes

  • Oat type matters. Old-fashioned rolled oats give the best texture. Quick oats go mushy. Steel-cut oats need at least 12 hours.
  • Chia seeds absorb a lot of liquid and thicken the oats significantly. Add extra milk if you use them.
  • No added sugar. The maple syrup is the only sweetener. Use pure maple syrup, not pancake syrup.
  • Storage: Keeps refrigerated for 3 to 4 days. Add a splash of milk when eating if they've thickened. Can be frozen for up to a month.
Note: Nutritional values are approximate and only use the base recipe ingredients. Please do your own calculations.

Nutrition

Serving: 1PersonCalories: 338kcalCarbohydrates: 60gProtein: 9gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 15mgSodium: 52mgPotassium: 421mgFiber: 4gSugar: 30gVitamin A: 198IUCalcium: 215mgIron: 2mg
Keyword Baltic oat breakfast, creamy overnight oats, easy overnight oats, make-ahead breakfast oats, maple overnight oats, maple syrup overnight oats, overnight oats no added sugar, overnight oats with maple syrup
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