Tropical Mango Overnight Oats - vegan and gluten free! These mango overnight oats with yogurt are a delicious grab-and-go breakfast with juicy mango and creamy coconut milk! And for more plant-based breakfast ideas, try my Vegan Pumpkin Smoothie and my Vegan Peanut Butter Oatmeal Cookies with Banana and Cacao! Or check out my Sweet Summertime cookbook for a delicious peach-raspberry overnight oats recipe!
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Mango Overnight Oats with Yogurt
I'm ashamed to say I was so late to the overnight oats party! I've never been a huge fan of oatmeal, ever since I was forced to eat it as a child. I just didn't love the texture. But some of my friends and family members swear by them, so I thought I'd give them a try especially as the weather warms up. I was pleasantly surprised! The consistency is creamy, but the oats keep their structure, so they avoid the goopy, sticky texture I hated so much as a child. So it's a win-win!
And what I love most about these tropical mango overnight oats is how much you can customize them to your tastes! Many overnight oats recipes call for bananas, berries, or cinnamon, but you can really use any flavors you like! So since I love tropical fruits like pineapple, mango, and passionfruit, I knew I had to try one of my favorite combos: mango and coconut! These mango overnight oats were born, and they made me an overnight oats convert for sure!
Are overnight oats bad for you?
Not as far as I'm concerned! I love how wholesome these mango overnight oats are, and they're a great source of nutrients, vitamins, and prebiotic oats that are great for gut health! See the ingredients list below for more nutrition info!
Can you put fruit in overnight oats?
Overnight oats are such a awesome breakfast or snack and absolutely perfect for meal prep! I like to prep overnight oats in individual containers to make eating a healthy breakfast easy and quick. For instance, I like to use 8-ounce canning jars with lids so that my overnight oats are a great grab-and-go breakfast! Feel free to double or triple the recipe (using the 2x and 3x buttons in the recipe card below) to prep breakfast for the whole family, or for the whole week!
Here's how it works: just gather all the ingredients below, and mix them together. Put it all in a covered container and let it soak overnight. Add your favorite toppings, and enjoy! It's that simple! Soaking oats overnight allows the oats to break down and soak up the liquid and flavors in the mixture. Plus, letting oats soak breaks down the phytic acid that occurs naturally in whole grains. This allows for better digestion and absorption of the nutrients in the oats. Speaking of which, let's talk about all the great nutrition you'll find in this delicious mango overnight oats recipe!
Ingredients and Nutrition
- gluten-free rolled oats -whole grain oats are full of nutrients and antioxidants. Also, theyhave been shown to help manage blood sugar and cholesterol. I like Bob's Red Mill Organic Gluten Free Oats.
- chia seeds - these little seeds pack a TON of nutrition! They're full of omega-3 fatty acids for brain health and soluble fiber for digestion. They've also been shown to improve blood sugar and blood pressure.
- unsweetened coconut milk - coconut milk is very nutrient-rich, and in studies has had positive effects on cholesterol levels and weight loss. However, it is high in calories and saturated fat, so here we're using light coconut milk, or the kind you find in a carton. You can definitely swap in unsweetened almond milk in these mango overnight oats.
- non-dairy yogurt - this is optional, but you can add it for an extra-creamy texture, and a boost of protein and probiotics!
- fresh mango - mango is an incredibly nutritious fruit, shown to improve immune system, boost eye, heart, and digestive health, and improve skin and hair. It's also high in polyphenols, which can function as antioxidants and have demonstrated anti-cancer properties. Feel free to substitute frozen mango chunks that you've chopped into smaller, bite-sized pieces. You can find frozen mango in the freezer section of most supermarkets.
- maple syrup - a great vegan natural sweetener! Maple syrup provides antioxidants and several vitamins and minerals, making it a better alternative to processed white sugar.
- vanilla extract - make sure the pure vanilla extract you use is gluten free. You can also substitute almond extract, or coconut extract for even more coconut flavor (especially if you opt to use a different milk choice).
- salt - a pinch of salt is perfect to bring out all the flavors in these mango overnight oats!
- toasted coconut flakes - my favorite part! The toasty crunch and coconut flavor adds great texture and flavor to these mango overnight oats. I like these unsweetened toasted coconut flakes.
You may have noticed looking at that ingredient list -- these mango overnight oats are full of amazing nutrients and they're vegan, gluten-free, and have no refined sugar! So this is a delicious, quick breakfast that you can really feel good about!
Note that this information is not a substitute for the advice of a diet/nutrition expert or medical professional — please see mynutrition disclaimer.
Equipment
This is quite possibly the simplest recipe on my blog! All you'll need for these mango overnight oats is a mixing bowl and spoon, and some canning jars to portion your oats into. I also like to pick up some eco-friendly disposable wooden spoons to take my oats on the go!
Tips and F.A.Q.
Do overnight oats have to be rolled oats?
Yes, I would definitely recommend using old-fashioned rolled oats for the ideal texture and creaminess. Don't swap in quick oats -- they might get too mushy too quickly. And you can use steel-cut oats, but they will take longer to soak and might require more liquid. If you've tried overnights with steel-cut oats, let me know how it worked out for you!
Does overnight oats make you lose weight?
It depends -- food choices can affect different people differently. What I will say is that these mango overnight oats, as I outlined above, are full of nutritious ingredients that have been shown to have positive effects on overall health in some cases. The way I see it, a healthy diet is all about making the right choices each time, and for me these overnight oats are a great one! Everyone is different, however, so it's definitely important for each of us to make well-informed nutritional choices based on our needs.
What can I store overnight oats in?
I use these adorable 8-ounce canning jars! They're perfect for soaking my mango overnight oats in and for serving them from, both at home and on the go! Or you can make double-servings and put your oats in one of these pint-size canning jars.
Mango Overnight Oats Calories and Nutrition
The calories in these mango overnight oats will vary depending on the type of plant milk you use, and what add-ins you decide on. As you'll see in the recipe card below, a serving of these oats contains 368 calories and 11 grams of fat. Nutrition Disclaimer
If you try this recipe,I would love it if you couldleave a star review rating and comment below! It’s so wonderful hearing your feedback! And don’t forget to share your creations with me by tagging@chenee_today on Instagram!
More Plant-based Recipes You'll Love
- Vegan Pineapple Upside Down Cake
- Peanut Noodle Salad
- Vegan Couscous Salad with Charred Corn
- Sweet Potato Patties with Chickpeas and Creamy Avocado Sauce
- Almond Lemon Cookies
📖 Recipe
Mango Overnight Oats - Vegan and Gluten Free
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Tropical Mango Overnight Oats - vegan and gluten free! These mango overnight oats with yogurt are a delicious grab-and-go breakfast with juicy mango and creamy coconut milk!
Prep Time: 5 minutes minutes
Total Time: 5 minutes minutes
Course: Breakfast, Brunch, Snack
Cuisine :American
Servings: 2 jars
Calories: 368kcal
Recipe Source: Chenée Lewis
Equipment you may need
mixing spoons
Ingredients
- 1 cup gluten-free rolled oats
- 2 teaspoon chia seeds
- 1 cup light coconut milk - or non-dairy milk of your choice (see note)
- ¼ cup non-dairy yogurt - (optional, for extra creaminess)
- 2 tablespoon maple syrup - or sweetener of choice
- pinch salt
- 1 teaspoon pure vanilla extract - ensure that is gluten-free. Can substitute coconut extract or almond extract as well
- ⅔ cup chopped mango - fresh or frozen, plus extra for topping
Toppings (Optional):
- chopped mango
- toasted coconut flakes
- chia seeds
- maple syrup - or honey (non-vegan option)
Instructions
Mix oats, chia seeds, coconut milk, yogurt (if using), sweetener, vanilla, and salt in a bowl.
1 cup gluten-free rolled oats, 2 teaspoon chia seeds, 1 cup light coconut milk, ¼ cup non-dairy yogurt, 2 tablespoon maple syrup, pinch salt, 1 teaspoon pure vanilla extract
Spoon mixture evenly into 8-ounce jars, filling the jars halfway.
Layer in 2 tablespoons of chopped mango into each jar, and top with remaining oat mixture. Add remaining mango on top in each jar. Screw on lids, or cover tightly with plastic wrap.
⅔ cup chopped mango
Let oats sit in refrigerator at least 8 hours, or up to 4 days.
Before serving, stir in toasted coconut, more mango chunks, and/or additional sweetener as desired.
chopped mango, toasted coconut flakes, chia seeds, maple syrup
Video
Notes
Make ahead:these mango overnight oats will keep in the fridge in an airtight container for up to 4 days.
Milk alternative: feel free to use another type of nondairy or dairy milk in this recipe. If you do, feel free to add additional yogurt for a bit more creaminess.
Frozen fruit: you can use frozen mango chunks in these overnight oats! Just chop them frozen and add them to the recipe. They'll thaw by the time the oats are ready.
Nutrition
Serving: 1 jar | Calories: 368 kcal | Carbohydrates: 57 g | Protein: 7 g | Fat: 11 g | Saturated Fat: 7 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 1 g | Trans Fat: 1 g | Sodium: 93 mg | Potassium: 303 mg | Fiber: 6 g | Sugar: 22 g | Vitamin A: 597 IU | Vitamin C: 24 mg | Calcium: 112 mg | Iron: 2 mg
Nutrition Disclaimer
Did you try this recipe? Rate it below!I can't wait to see (and share) your results! Follow me on Instagram at @chenee_today and tag #cheneetoday!
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Last Updated on April 5, 2024 by Chenée Lewis
