Recipe characteristics
- Quick and easy to make
- Perfect option for busy mornings when you need something quick and satisfying
- Made with healthy and wholesome ingredients
- High in fiber
- You can add toppings of your choice
- Dietary requirements: vegan (dairy-free), gluten-free, and soy-free.
Notes on ingredients
Sweet potato chocolate overnight oats
- Rolled oats: Always make sure to buy certified gluten-free rolled oats to avoid possible cross-contamination.
- Rice Milk: Substitute with cashew milk, soy milk, oat milk or almond milk. If you are not vegan, you can use regular milk.
- Sweet potato puree: Sweet potatoes need to be baked and made into a puree in advance. Check How to make sweet potato puree for instructions.
- Banana: A ripe spotty banana is the best choice for this recipe as it adds natural sweetness.
- Peanut butter: I use chunky peanut butter (my favorite). For a peanut-free breakfast, swap it for almond butter or for a nut-free breakfast, swap it for sunflower seed butter.
- Cacao powder: I use raw cacao powder as it provides more nutrition but regular cocoa powder works just as well for this recipe.
- Date syrup (optional): You can substitute it with maple syrup or sweetener of your choice.
Blueberry compote
- Blueberries: You can use fresh or frozen blueberries for this recipe.
- Maple syrup: You can substitute it with sweetener of your choice.
Oats on a gluten-free diet
Most people with coeliac disease or gluten intolerance can tolerate gluten-free oats with no problems. However, a small percentage of people may still react to avenin – a protein in oats similar to gluten. For these people, even certified gluten-free oats may be unsafe. If you develop any new symptoms after adding gluten-free oats to your diet, it’s best if you talk to your dietitian or a doctor.
Another problem can be cross-contamination. Even though oats are naturally gluten-free, they are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley. Therefore, if you have celiac disease or gluten sensitivity, always make sure your oats are certified gluten-free to avoid any cross-contamination issues.
How to make it
NOTE: To make overnight oats, it’s ideal to soak them in plant-based milk overnight, or at least for a couple of hours. The soaking process reduces the level of phytic acid which can inhibit the proper absorption of minerals link zinc and iron. By soaking them, your body will absorb the nutrients much better.
Sweet potato chocolate overnight oats
- Soak rolled oats in rice milk overnight.
- In the morning, place overnight oats into a high-speed blender. Add sweet potato puree (check How to make sweet potato puree for instructions), 1 ripe banana, peanut butter, cacao powder, date syrup (optional), and approx. 50 ml rice milk. Blend briefly until smooth and creamy.
Note: If the consistency is too thick to your liking, you can add a little extra rice milk or water until you reach the desired consistency.
Blueberry compote
- Stir all the ingredients together in a saucepan and cook over low to medium heat for about 5 minutes until the blueberries are softened and the mixture thickens slightly.
- Remove from heat and let cool.
Serving suggestion
- Serve in bowls and top with blueberry compote, fresh blueberries, peanut butter, and roughly chopped dark chocolate (optional).
Tips and how-tos
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Sweet Potato Chocolate Overnight Oats
Equipment
Ingredients
Sweet Potato Chocolate Overnight Oats
- 80 g rolled oats
- 200 ml rice milk
- 100 g sweet potato puree
- 1 ripe banana
- 1 tablespoon peanut butter
- 25 g raw cacao powder
- 1 tablespoon date syrup optional
- 60-70 ml rice milk or until you reach the desired consistency
Blueberry compote
- 100 g fresh or frozen blueberries
- 1 tablespoon maple syrup
- 1 teaspoon water
Instructions
- NOTE: To make overnight oats, it's ideal to soak them in plant-based milk overnight, or at least for a couple of hours. The soaking process reduces the level of phytic acid which can inhibit the proper absorption of minerals link zinc and iron. By soaking them, your body will absorb the nutrients much better.
Sweet Potato Chocolate Overnight Oats
- Soak rolled oats in rice milk overnight.
- In the morning, place overnight oats into a high-speed blender. Add sweet potato puree, 1 ripe banana, peanut butter, cacao powder, date syrup (optional), and approx. 50 ml rice milk. Blend briefly until smooth and creamy.
- Note: If the consistency is too thick to your liking, you can add a little extra rice milk or water until you reach the desired consistency.
Blueberry compote
- Stir all the ingredients together in a saucepan and cook over low to medium heat for about 5 minutes until the blueberries are softened and the mixture thickens slightly.
- Remove from heat and let cool.
Serving suggestion
- Serve in bowls and top with blueberry compote, fresh blueberries, peanut butter, and roughly chopped dark chocolate (optional).
Nutrition facts
* The nutritional information provided is calculated automatically and should be used as an estimate.
4 comments
Sweet potato puree is that from a raw or cooked sweet potato? Love this recipe! Thank you so much for sharing!
Thank you, Marlene! So happy you like it. Sweet potatoes need to be baked and made into a puree in advance. Check How to make sweet potato puree here.
Hi! I see that you have to roast the sweet potatoes for the sweet potato puree but I don’t see instructions on how to make the puree. Do we blend as is? Or do we add water and blend? If so, how much water?
Thanks in advance!
Hi, Phil! This is how you do it:
1. Place the skinless baked sweet potato flesh in a blender or food processor.
2. Process for 30 seconds, or until smooth (you may need to scrape the sides down a time or two to get all of the sweet potato pureed).
Although it’s not necessary to make the puree if you use a high-speed blender, you can just add baked sweet potato.