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Healthy, No-Cook Overnight Oatmeal in a Jar

Allergy-Friendly, Vegan "Refrigerator Oatmeal" for Busy Mornings

by Melanie Carver

With the hustle and bustle of kids going to school and extracurricular activities, parents of children with food allergies are always busy making breakfasts, packing lunches and snacks. Here is one of the easiest recipes you can make the night ahead for a delicious breakfast, or even lunch the next day.  There is no cooking, hardly any measuring, and very few dirty dishes. This makes it a perfect recipe to hand over to the kids to make.  As a bonus, this recipe is packed with nutrition.

We use mason jars to make individual servings; but if you have a plastic equivalent that would be safe to take to school, you can use that for a school lunch. (Some schools prohibit glass.)

You can alter this recipe to be safe for your child's allergies and there are endless flavor combinations: Strawberry-Banana, Banana-"Nut" Butter, Banana-Cocoa, Blueberry-Maple, Piña Colada, Raspberry, Vanilla, Apple-Cinnamon and more.


Chia seeds
Gluten-free oats
Dairy-free milk beverage
Sweetener (maple syrup, agave nectar, organic sugar)
Fruit (frozen, raw, or cooked)
Dairy-free yogurt (optional, but highly recommended for flavor)

In each jar, add 1 tablespoon of chia seeds. Chia seeds soak up liquid and become gelatinous.  In fact, you can use chia seeds to replace eggs in many recipes. You can also make pudding out of chia seeds. Chia seeds are a great source of omega 3 fatty acids.  They come in two colors: black or white.

Next, add steel-cut or rolled oats.  (Use a certified gluten-free brand if you need to avoid gluten or wheat.)  Pour the oats until the jar is less than half full.
Use a safe dairy-free milk beverage as the liquid in this recipe. (Pick an option that is okay for your allergies: almond milk, soy milk, rice milk, coconut milk, etc.)  If you are making Piña Colada flavor, use canned coconut milk ("lite" version for less fat) for most of your liquid and then add some milk beverage as well to thin it out.  Pour until the jar is less than 3/4 full.

Since you'll be adding fruit as well, you don't need very much sweetener. You can use maple syrup, agave nectar, organic sugar, etc. We use less than a tablespoon in each jar.
Stir or shake to mix the ingredients.  You may need to scrape the jar with a spoon/knife to mix the chia seeds throughout.

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Add optional dairy-free yogurt for some probiotics ("good bacteria").  In this case, we used blueberry coconut milk yogurt.

Fill the rest of the jar with your fruit and gently mix the fruit in.  Leave some fruit for the top.  Cap the jars with lids and place in refrigerator overnight.



These are quite filling, so if you have younger children, use smaller containers or only serve them half. The jars will keep fresh in the refrigerator for about 3 days.



Melanie Carver is our Vice President of Community and Marketing. She is a long-time vegan and has a special interest in nutrition. She is the mother of two, one of whom still has food allergies.






Images (17)
  • Allergy-Friendly No-Cook Oatmeal Pudding
  • Chia Seeds Replace Eggs
  • Use Gluten-Free Oats
  • Canned Coconut Milk for Pina Colada Flavor
  • Non-Dairy Milk Beverage
  • Agave Nectar or Maple Syrup
  • Mason Jars Make Individual Servings for Breakfast or Lunch
  • Mix chia seeds, oatmeal, almond milk
  • Pineapple
  • Agave Nectar or Maple Syrup
  • Agave Nectar or Maple Syrup
  • Coconut Milk Yogurt Blueberry
  • Blueberries
  • Allergy-Friendly No-Cook Oatmeal Pudding Blueberry
  • Allergy-Friendly No-Cook Oatmeal Pudding Bluberry
  • Dairy-free blueberry oatmeal
  • Oatmeal Pudding in a Jar

We are sharing this information for your convenience. It is not an endorsement or a guarantee of the product's safety. Always read ingredient labels. Contact the manufacturer, if needed, to confirm the safety for your child.

Kids With Food Allergies (KFA) is a division of the Asthma and Allergy Foundation of America (AAFA). AAFA is the largest and oldest nonprofit patient organization dedicated to asthma and allergies. KFA educates families and communities with practical food allergy management strategies to save lives and improve the quality of life for children and their families. Our online community includes public blogs. To post a comment, you will need to register or sign in.

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Comments (4)

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I don't have any chia seeds. Can I use flax seeds or flax meal instead?

Daughters: Amanda 20: ana to peanuts, allergic to dairy and wheat, and mild asthma. We have "self diagnosed" Amanda with Human Rumination Syndrome. Nikki 18: Celiac. ana to peanuts. Allergic to eggs, beef, bananas, cantaloupe, and apparently pumpkin. Has severely dry skin and eczema. Also a vegetarian. Emily 11: ana to peanuts (probably most other nuts). Allergic to dairy, eggs, wheat and all gluten containing grains, beef, mustard,and garlic. Also has severely dry skin and triggered asthma. DH ana to peanuts, numerous allergies to foods that he "just doesn't eat" because he is in complete denial.

 Susan C!  We are glad you found us!

What allergies are you managing?  Is there anything we can help with?  Please visit our Food & Cooking forum for assistance with this or any other recipe.



Mom to....
C - 21 years old - newly allergic to all tree nuts, EA/SA, severe eczema, OAS, asthma
M- 13 years old - allergic to peanuts & tree nuts, EA/SA

Kids With Food Allergies
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1235 South Clark Street Suite 305, Arlington, VA 22202
Phone: 1-800-7-ASTHMA (1.800.727.8462)
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