Dairy Free Gluten Free Protein Overnight Oats (4 Ways)

Overnight oats are a great way to meal prep for busy weeks, and we have 4 great ways to make our dairy free and gluten free protein overnight oats!

Overnight protein oats are a great way to meal prep multiple days of healthy breakfasts ahead of time, and having a different flavor each morning adds variety to your breakfast so you you can break out of a meal time rut.

I can’t have eggs, so I’m always looking for ways to add more protein to my breakfasts, and I found the Seven Sundays protein oats on Thrive Market.

This isn’t sponsored by Seven Sundays, I was just excited to find their protein oats! I can’t have most dairy free protein powders anymore, so I was happy to find their protein oats that are made without the typical dairy fre proteins I can’t have (like pea, rice, pumpkin seed) and is instead made with upcycled oat protein.

If you have multiple allergies and sensitivities, bookmark this page for your meal prep planning!

Why we love this recipe

Overnight oats are a great way to meal prep for busy weeks, and with this recipe, you can prep the base recipe and add your preferred mix-ins before eating, adding variety but still keeping things easy and prepped ahead.

Since the Seven Sundays oatmeal mix that we used already has protein included, as well as almonds, flaxseeds, and chia seeds, you don’t need a ton of extra ingredients to make these overnight oats recipes. Although you can definitely add more if you like!

The Seven Sundays protein oats do include almonds, so keep that in mind if you have tree nut allergies.

How to make dairy free and gluten free overnight oats

Here’s how to make the base recipe and each flavor of our overnight oats. This is just an overview, the full recipe card is at the end of the post.

We used the Seven Sundays maple almond protein oats for this recipe, which uses upcycled oat flour that is leftover from oat milk production. This oat flour is high in fiber and protein, and works great in this recipe for added protein.

The Seven Sundays protein oats also comes in a wildberry flavor, and if you don’t want something that has oat protein added, they also have a few flavors of muesli that would also work for this overnight oats recipe.

Base for protein overnight oats recipe:

• For 1 jar:
• Use a widemouth pint jar and to each jar add ⅔ cup Seven Sundays maple almond protein oats and ⅔ dairy free milk of choice (oat, coconut, rice almond, cashew, etc.)
• Stir in 1 Tablespoon pure maple syrup (or Stevia) and ½ teaspoon vanilla.
• This makes 1 serving, you can multiply this by the number of servings if you want to meal prep several. Our recipe card also has a handy servings slider to make this adjustment for the base recipe and each flavor!
  • 1 serving = ⅔ cup oats + ⅔ cup milk
  • 2 servings = 1 ⅓ cup oats + 1 ⅓ cup milk
  • 3 servings = 2 cups oats + 2 cups milk
  • 4 servings = 2 ⅔ cups oats + 2 ⅔ cups milk
• Stir everything together, put a lid on the oats, and place in the fridge for overnight or several nights if meal prepping.

Flavors for the overnight oats

Here are the mix-ins for each flavor of our overnight oats. I recommend adding these mix-ins right before eating, especially the fresh fruit to keep everything fresh tasting.

Blackberry Lemon Poppyseed oats (my favorite flavor!)

• To your base jar of overnight oats, mix in:
• ¼ to ½ teaspoon lemon zest, depending on your taste
• ¼ teaspoon poppyseeds
• ⅓ to ½ cup blackberries, + more for topping

Mango Coconut overnight oats

• 1 Tablespoon shredded unsweetened coconut, + more for topping
• ⅓ to ½ cup diced mango, + more for topping
• pinch of lemon zest

Carrot Cake overnight oats

• 1 Tablespoon grated carrot + more to sprinkle on top
• 1-2 Tablespoon raisins or golden raisins (I used golden raisins)
• ⅛ to ¼ teaspoon cinnamon
• 1-2 teaspoons Enjoy Life mini white chocolate chips for sprinkling on top
• Optional: shredded coconut

Chocolate Sunbutter protein oats

• 1 Tablespoon Sunbutter
• 1-2 teaspoons cocoa powder
• Additional maple syrup to taste (or Stevia)
• 1-2 teaspoons chocolate chips or Enjoy Life mini chocolate chips for topping

Tips for prepping these overnight oats ahead

If you are prepping these overnight oats, you can either prep the base recipe ahead and add your favorite mix-ins right before eating.

Or if you are prepping several jars of 1 specific flavor, you can mix in the dry ingredients ahead with the base recipe and add the fresh fruit or the shredded carrots right before serving. This keeps everything fresh tasting.

I didn’t add any extra protein to my oats, but if you want more protein than what’s in the Seven Sundays protein oats, you can add some of your favorite vanilla dairy free protein powder, too, or use protein-added dairy free milk like Ripple or Silk.

You may have to increase the amount of dairy free milk if you’re adding protein powders to these oats.

Check out our other allergy friendly breakfast recipes!

⭐️ If you make our dairy-free banana pudding recipe, please leave a star rating and comment below letting us know what you think! ⭐️

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