I don't usually create recipes with a particular nutrient in mind - we're all about wholesome flavour around here - but for this recipe, I did want to create an easy breakfast that contributes meaningfully to our iron intake. My husband and daughter love overnight oats, so I knew this recipe would be a winner at home.
These iron-rich overnight oats combine rolled oats, soy milk, pumpkin seeds, sesame seeds, chia seeds and dried apricots for a nourishing make-ahead breakfast.
Each serve provides around 20.5g of plant-based protein, 5mg of iron and over 10g of fibre. Freshly squeezed orange juice adds vitamin C, which helps your body absorb non-haem iron from plant foods.
They're creamy, lightly sweetened with maple syrup, and have little pops of chewy apricot throughout. Make them the night before and breakfast is ready for the morning. Not a bad way to start the day, I reckon
Why You'll Love These Overnight Oats
I like to check my nutritional values with Cronometer by recipe weight for better accuracy.
Ingredients You'll Need
Rolled oats. The foundation of our overnight oats. Oats provide carbohydrates, fibre, plant-based protein and iron.
Soy milk. I use soy milk for its protein content and creamy consistency. In Australia, I use Bonsoy which has 10g of protein per cup. Soy milk is a particularly useful ingredient when building a more substantial plant-based breakfast.
Orange juice. Freshly squeezed orange juice adds a little natural sweetness and, importantly, vitamin C to help support iron absorption.
Pumpkin seeds. Also known as pepitas, pumpkin seeds are a wonderful source of plant-based iron and protein. They add a lovely nutty flavour and crunch too.
Sesame seeds. Another little nutritional workhorse, sesame seeds contribute iron, fibre and healthy fats.
Chia seeds. These tiny seeds help thicken the oats overnight while contributing fibre and plant-based omega-3 fatty acids in the form of Alpha-linolenic acid (ALA).
Dried apricots. Add natural sweetness, a chewy texture and additional iron.
Maple syrup and vanilla extract. A little maple syrup and vanilla bring everything together without making the oats overly sweet.
How to Make Iron-rich Overnight Oats
Step 1. Add the dry ingredients
Combine the rolled oats, pumpkin seeds, sesame seeds, chia seeds and chopped dried apricots in a jar or bowl.
Step 2. Combine the wet ingredients
Whisk or shake together the milk, orange juice and zest, vanilla extract and maple syrup and add it to the oat mixture. Stir to combine.
Step 3. Mix well
Make sure the ingredients are evenly distributed and the oats and seeds are well combined with the liquid.
Step 4. Refrigerate.
Cover and refrigerate for at least 6 hours, preferably overnight.
Step 5. Serve
Give the oats a good stir in the morning. Divide between two bowls or jars and enjoy cold.
Tips for the Best Overnight Oats
Storage
Store overnight oats in an airtight container or individual jars in the refrigerator for up to 4 days. Give them a good stir before serving.
A Little Nutritional Know-how
One of the reasons I developed this recipe was to create an easy breakfast that contributes to daily iron intake.
Iron is an essential mineral involved in oxygen transport, energy metabolism and normal immune function. Plant foods contain non-haem iron, which is generally less readily absorbed by the body than the haem iron found in animal foods.
This means people eating exclusively plant-based diets need to pay attention to both their iron intake and factors that influence absorption. That's where the orange juice comes in.
Vitamin C helps improve the absorption of non-haem iron by making it more available for your body to use. Pairing vitamin C-rich food with plant sources of iron is a simple way to support iron absorption.
In this recipe, pumpkin seeds, sesame seeds, rolled oats, chia seeds and dried apricots all contribute iron, while the freshly squeezed orange juice provide vitamin C
It's a good reminder that eating well isn't just about individual ingredients. It's also about how we combine them.
FAQs
Absolutely. These oats are designed to be made ahead. Combine all the ingredients, cover and refrigerate overnight. They'll be ready to enjoy in the morning.
Yes. You can substitute almond, oat or another plant milk. However, I recommend soy milk if you want to retain the higher protein content.
I prefer to make overnight oats with rolled oats. Rolled oats provide a lovely consistency and absorb liquids well. You can use quick oats, but the texture will be mushier and you can use steel cut oats but they take longer to soften and require more liquid.
Of course! Transfer the oats to a small saucepan and gently warm over low heat, adding a splash of soy milk if needed. Alternatively, microwave in a suitable bowl until warmed through.
More Breakfast Ideas
Make This Recipe
Iron-rich Overnight Oats (Orange and Apricot)
Ingredients
- 1 cup rolled oats 95g
- 1 tablespoon sesame seeds 16g
- 2 tablespoon pumpkin seeds 28g
- 1 tablespoon chia seeds 16g
- 2 tablespoon chopped dried apricots 30g
- 1 cup soy milk 250ml
- ¼ cup orange juice freshly squeezed
- zest of half an orange if using organic oranges
- 1 teaspoon vanilla extract 5ml
- 1 tablespoon maple syrup 20ml
Instructions
- Combine the rolled oats, pumpkin seeds, sesame seeds, chia seeds and chopped dried apricots in a jar or bowl.
- Whisk or shake together the milk, orange juice and zest, vanilla extract and maple syrup and add to the oat mixture. Stir to combine.
- Make sure the ingredients are evenly distributed and the oats and seeds are well combined with the liquid.
- Cover and refrigerate for at least 6 hours, preferably overnight. Serve with yoghurt and berries or as is.
Notes
Nutritional Disclaimer
The nutritional information is an estimate only and is automatically calculated using online tools. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
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