Maple Brown Sugar Pecan Overnight Oats

Maple Brown Sugar Pecan Overnight Oats are creamy and warmly spiced, and they’re ready when you wake up. Pure maple syrup provides the main sweetness, while a small amount of brown sugar adds a deeper caramel note. Toasted pecans give a crisp contrast to the soft oats.

Maple Brown Sugar Pecan Overnight Oats — Recipe at a glance

• Prep: 8 minutes
• Chill: At least 6 hours
• Total: 6 hours 8 minutes
• Yield: 2 servings

Ingredients

½×1×2×3×4×5×6×7×8×9×10×

ⓘ Original recipe (1×) yields 4 servings

• 1 cup old-fashioned rolled oats
• 1 cup unsweetened soy milk (see substitutions)
• 2 tablespoons chia seeds
• 1 tablespoon ground flaxseed
• 2 teaspoons pure maple syrup
• 2 teaspoons light brown sugar, divided
• 1/2 teaspoon pure vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cardamom
• Small pinch of salt
• 2 tablespoons chopped pecans, lightly toasted
• Optional: sliced banana, apple, or pear for serving

Instructions

1. Add the oats, soy milk, chia seeds, ground flaxseed, maple syrup, 1 teaspoon brown sugar, vanilla, cinnamon, cardamom, and salt to a medium bowl or to two lidded jars.
2. Stir thoroughly, scraping the bottom so the chia seeds and spices are evenly distributed. Next, let the mixture sit a minute so the seeds begin to absorb the liquid.
3. If you mixed in a bowl, divide the mixture between two jars. Cover and refrigerate for at least 6 hours or overnight.
4. Stir before serving. Add another splash of soy milk if the oats are thicker than you prefer.
5. Top each serving with toasted pecans, the remaining brown sugar, and any optional fresh fruit. Finally, enjoy cold or warm (see FAQ).

Why this recipe works

Rolled oats soften while keeping a pleasant chew. Chia seeds and ground flax absorb part of the soy milk, which makes the oats creamy without dairy. Maple syrup, cinnamon, and vanilla create a familiar breakfast flavor. Cardamom adds a subtle aromatic note. Adding the pecans just before serving keeps them crisp.

Heart-health recipe tip

Choose unsweetened soy milk and measure the maple syrup and brown sugar. The oats, chia, and flaxseed contribute fiber, while toasted pecans add texture without butter or oil. Additionally, avoid adding butter, yogurt, or sweetened toppings if you want to keep sugar and saturated fat lower.

Heart-health rating

Rating: 5 of 5 hearts. This recipe contains no meat, poultry, fish, eggs, dairy, butter, ghee, yogurt, sour cream, or cheese. Because it also uses no added cooking oil, it qualifies for the full 5-heart ingredient-based score. The rating is guidance only and not medical advice. If you add items such as full-fat yogurt or butter, the recipe’s rating will be lower.

Diabetes-Friendly Rating

Rating: 3 of 5 leaves. Fiber from oats, chia, and flax can help slow carbohydrate absorption. However, the recipe has added maple syrup and brown sugar, so monitor portion sizes and toppings. Individual glucose responses vary.

Save Time

Prepare up to four jars at once for several ready-to-eat breakfasts. Meanwhile, toast pecans in a dry skillet as you assemble the oats. Store the pecans separately and add them immediately before serving to keep them crunchy.

Substitutions

• Soy milk: Use unsweetened oat, almond, or pea milk.
• Pecans: Replace with walnuts, pumpkin seeds, or sunflower seeds for a nut-free option.
• Brown sugar: Use coconut sugar, or omit it and add another teaspoon of maple syrup.
• Chia seeds: Replace with an extra tablespoon of ground flaxseed.
• Cardamom: Leave it out for a simpler maple-cinnamon flavor.
• Make it oil-free or egg-free: This recipe is naturally egg-free and oil-free; if you add toppings like toasted coconut or butter, choose dry-roasted seeds or fresh fruit instead.

Storage

Refrigerate the oats in sealed containers for up to four days. Store pecans and other crunchy toppings separately. Stir in a splash of plant milk before serving if the oats thicken during storage.

Frequently Asked Questions

• Can I warm these overnight oats? Yes. Transfer one serving to a microwave-safe bowl and heat in 30-second intervals, stirring between each interval. Add the pecans after warming.
• Can I make the recipe without brown sugar? Yes. Omit the brown sugar and taste the oats after chilling. Add a little extra maple syrup only if needed.
• Can I use quick oats? Quick oats work, but the finished texture will be softer. Old-fashioned rolled oats provide more chew.

Nutrition Facts

Estimated nutrition per serving

Estimated per serving: About 350 calories, 11 g protein, 47 g carbohydrate, 9 g fiber, 14 g fat, 10 g total sugars, and 100 mg sodium. Values vary by brand and optional toppings.

Explore more oatmeal recipes

• 7 Heart-Healthy Overnight Oats Recipes
• Apple Cinnamon Walnut Overnight Oats
• Cherry Cacao Overnight Oats
• Peach Raspberry Overnight Oats

Find more breakfast recipes and practical tips on The Nutrient homepage.

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