Delicious lightly spiced oats with grated carrots and naturally sweetened with dates and maple syrup. Like carrot cake, but for a high protein, nutritious grab-and-go breakfast or snack. Takes just 10 minutes of prep time, but make them before bed or in advance enough to allow them to set.
What ingredients do I need to make these carrot cake overnight oats?
Rolled oats: ensure that they’re gluten free – these are the hero ingredient that are left to soak overnight instead of cooking
Chia seeds: high in protein and omegas, these add wonderful texture along with other health benefits like regulating blood sugar
Ground flaxseed: this adds additional texture and has lots of fibre and health benefits
Ground cinnamon and nutmeg: for carrot cake inspired spices, note to omit nutmeg if low histamine
Lemon zest: adds a very slight zesty finish that evokes a classic carrot cake, you could also use orange zest – note to omit this if low histamine
Salt: just a touch to bring out the flavours
Carrots: these are finely grated and add vitamins, fibre and are the other ‘hero’ for these oats
Ginger: this is finely grated and adds a gentle kick
Medjool date: chopped up this is a great natural sweetener that adds a little sticky texture
Maple syrup: a natural refined sugar free sweetener just to keep this slightly sweet and decadent
Plant based milk: to make it ultra creamy
Greek style plant based yoghurt: this is a topping alongside a pinch of extra carrots, grated ginger and lemon zest
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Are these free from dairy, gluten, egg, nuts, soy and refined sugar?
Yes, just ensure your oats are certified gluten free and plant based milk and yoghurt is suitable.
Is this low histamine?
If you omit lemon zest and nutmeg this should be lower in histamine according to the SIGHI list. Ensure your plant based milk and yoghurt is suitable for you. Note that everyone has different triggers and that anything sweet may raise blood sugar so please check with a dietitian and always be cautious when trying anything new with MCAS or histamine intolerance.
Are these low FODMAP?
Dates are low FODMAP only at 1/3 date per serve, so reduce the quantity of dates in this recipe. As long as you do this, according to Monash University, this recipe should be lower in FODMAPs – just confirm the plant based milk and yoghurt used is suitable.
How to make:
Grate the carrots, ginger and lemon zest.
Combine all ingredients in a jam jar and stir.
Pop on a lid and seal and leave it to set overnight or for at least 4 hours.
Add toppings of your choice and then dig in. Feel free to warm up over the hob or enjoy it cold straight out of the jar for a grab-and-go breakfast or snack.
Can I make these faster?
Can’t wait? If you don’t want to wait for this to set just pop all ingredients in a saucepan and simmer for 5 minutes, adding more plant based milk as required
How to store:
Store in an airtight container in the fridge for up to 2 days.
Carrot Cake Overnight Oats
- 1/3 cup rolled oats gluten free
- 1 tsp chia seeds
- 1 tsp milled or ground flaxseeds
- 1/4 tsp cinnamon
- 1/16 tsp nutmeg omit for low histamine
- 1/8 tsp lemon zest omit for low histamine
- 1/16 tsp fine salt
- 1/3 cup carrots finely grated
- 1/4 tsp fresh ginger finely grated
- 1 medjool date use 1/3 date for low FODMAP
- 1/2 tbsp maple syrup
- 1/2 cup plant based milk
- 1 tbsp greek style plant based yoghurt
- 1/4 tsp lemon zest
- 1/8 tsp grated ginger
- 1 tsp grated carrot
- Using a box grater, grate the carrots, ginger and lemon zest. Remove the stone and top from the date and chop using a pair of scissors for ease. In a 240ml jar or larger, add the rolled oats, chia seeds, flaxseeds, cinnamon, nutmeg, salt, carrots, ginger, maple syrup and plant based milk.
- Use a spoon to stir well until combined. Pop on a lid and refrigerate overnight or for at least four hours.
- Top with greek style plant based yoghurt and additional carrots, ginger and lemon zest, or any other toppings of your choice. Store with a lid on in the fridge for up to 3 days.
chop the date with scissors to avoid using a chopping board and knife