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Sweet Potato Overnight Oats

Sweet Potato Overnight Oats For When You Need a Break From Pumpkin

Oats, chia seeds, meal prepping, sweet potatoes, and medjool dates: this recipe combines many of my — and, I hope, your — favorite things. Spiced with cinnamon and ginger, this autumnal take on overnight oats was inspired by sweet potato pie and is a supersatisfying way to start your day, whether you tuck into it at home or pack it in your bag for breakfast at your desk.

To keep things low in sugar, I typically skip adding maple syrup or another sweetener to the base — to my taste, the combination of the sweet spices and sweet potato puree is enough. For a little extra something something, I like to top it all with a chopped medjool date; some nuts, seeds, or nut butter (see the recipe notes); and sometimes, a very light drizzle of maple syrup. Tricked out this way, it makes for a satiating breakfast without the sugar crash.

Sweet Potato Overnight Oats With Chia Seeds

From Nicole Perry, POPSUGAR Fitness


I like to add some sort of nut or seed as a topping both for satiety and flavor. Some favorite alternatives to the chopped walnuts include pepitas, sliced almonds, chopped pecans (all toasted), almond butter, and Trader Joe's Super Seed and Ancient Grain Blend. Sturdier items like the pecans and almond butter hold up well if added ahead of time, if you want to completely batch-prep these overnight oats; pepitas, sliced almonds, and the Super Seed blend are best added shortly before eating or they'll get a bit soggy.

A 14-ounce working glass is the ideal volume for the oats, but if you'd like something with a more secure lid (this is important if you'd like to take the oats with you to work), a pint-sized mason jar works but will have more headroom.

To make gluten-free, use gluten-free oats.

Sweet Potato Overnight Oats


  1. 1/3 cup rolled oats
    1 tablespoon chia seeds
    1/2 teaspoon cinnamon
    Large pinch salt
    1/2 cup unsweetened almond milk
    1/2 cup sweet potato puree
    1 tablespoon ginger juice or microplaned fresh ginger
  1. Toppings:
    1 medjool date, pitted and chopped
    1 tablespoon chopped toasted walnuts
    Maple syrup, optional


  1. In a 14-ounce working glass or pint-sized mason jar, mix together the dry ingredients (oats, chia seeds, cinnamon, and salt), then add the wet ingredients (almond milk, sweet potato puree, and ginger juice) and mix. Refrigerate for at least 3 hours or overnight.
  2. Once set up, top with chopped date and walnuts, and drizzle with maple syrup (if you'd like).
Image Source: POPSUGAR Photography / Nicole Perry
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