Pecan Pie Overnight Oats With Maple Syrup

Pecan pie overnight oats are a dessert for breakfast. Not only is this recipe delicious but maple pecan overnight oats are high in soluble fiber which can help lower your cholesterol and manage your weight.

Why Make Pecan Oatmeal

  • nourishing with heart-healthy oats and pecans
  • great meal prep addition – only takes 5 minutes to prepare
  • works well for busy mornings
  • great to try if you typically skip breakfast due to lack of time
  • satiating because it is full of fiber
  • no cooking required
  • gluten-free
  • yummy pecan pie flavors

Nutrition in Pecan Pie Overnight Oats

One serving has:

  • 21 grams of protein
  • 11 grams of fiber
  • great source of potassium and calcium that can help lower blood pressure

Pecans

According to the Portfolio diet, it is recommended to have 1/4 cup of nuts every day to lower your cholesterol by 5-10%.

Good news – pecans are nuts. They are full of healthy unsaturated fats, a good source of fiber, and rich in other heart-healthy nutrients like calcium, magnesium, and potassium. According to the DASH diet, these nutrients can lower blood pressure.

This study suggests after eating pecans every day for 4 weeks, cardiometabolic markers were improved reducing the cardiovascular risk of participants(1).

I personally like pecans, because they are naturally sweet.

Pecan pie overnight oats in glass container on brown table with a christmas tree in the background.
Photo by Marissa Frodsham, Nutrition Student

Pecan Pie Overnight Oats Ingredients

This pecan oatmeal recipe is full of common foods that are likely already in your cupboard and will unclog your arteries:

  • rolled oats – full of cholesterol-lowering soluble fiber
  • soy milk – a rich source of cholesterol-lowering plant protein
  • almond butter- cholesterol-lowering unsaturated fatty acids
  • flaxseed – a great source of soluble fiber and omega-3 fatty acids
  • Greek yogurt – for extra protein to meet weight loss goals, and more calcium to lower blood pressure
  • cinnamon, nutmeg, maple syrup, vanilla extract – for that pecan pie flavor

How To Make This Pecan Oatmeal Recipe

The most important part of this recipe is to make sure the oat mixture is well combined.  I recommend giving a good stir before it is chilled and right before eating.

Photo by Marissa Frodsham, Nutrition Student

Basic Steps

Here are the few steps needed to make these maple pecan pie overnight oats.

  1. Mix the dry ingredients together.  That includes the oats, flaxseed, and spices in a jar or bowl.
  2. Add the wet ingredients.  That includes the almond butter, maple syrup, vanilla extract, and soy milk in the jar or bowl.
  3. Mix well!
  4. Refrigerate it. Cover the container and let the flavors percolate, soak and cook in the fridge.  This can be done overnight – hence the name pecan pie overnight oats.
  5. Eat. Pour it into a bowl. You can eat it warm or cold. Add pecans for crunch, maple syrup for extra sweetness, hemp seeds for protein, and almond butter or yogurt for creaminess.

Other Expert Tips

  • Eat them cold or warm.
  • Lasts 3-5 days in the fridge. I usually make 4 servings and eat them from Monday – Thursday.

Will Nuts Get Soggy In Overnight Oats?

Yes, nuts will get soggy in overnight oats. It’s a personal preference whether you stir the nuts into the oats before you go to bed to make it extra easy on yourself in the morning. Just be aware that like the oats, anything you add to the liquid is going to soak and soften so you’ll be left with chewy nuts.

Photo by Marissa Frodsham, Nutrition Student

Video Tutorial

Recipe Variations

This pecan overnight oat recipe can be adapted to your needs, although it’s important to note that the flavor will change as a result:   

  • don’t have pecans? Any nut will do
  • allergic to nuts? try seeds and seed butter.
  • apple pie spice or pumpkin spice work well
  • try coconut for crunch and flavor
  • don’t like maple syrup? use brown sugar or honey for honey pecan overnight oats
  • add a banana for banana pecan oatmeal
  • try blueberries for blueberry pecan overnight oats
  • can’t find soy milk? use almond milk

Gluten-Free

Gluten-free as is! All ingredients are naturally gluten-free, but you will need to ensure that your rolled oats have been processed and packaged in a gluten-free facility to ensure there is no cross-contamination.

What Else Can You Make With Pecans

  • mix into your muffins or pancakes
  • try them in your sweet potato recipes
  • they make an excellent salad topper
  • my favorite pairing is pecan and blue cheese on whole-grain crackers

Other Overnight Oat Recipes              

Make healthy eating easier with overnight oats. If you are in need of a new flavor of overnight oats, try the following recipes:

And other oat recipes include: protein baked oats, low sodium oatmeal, vegan protein oatmeal, chocolate avocado smoothie, pb2 overnight oats, smoothie to lower cholesterol, turmeric energy balls, low sodium pancakes, pumpkin protein balls, turmeric oatmeal and a list of Registered Dietitian approved oatmeal recipes or oat bran recipes.

Pecan Overnight Oats Recipe

Pecan pie overnight oatmeal in glass container on brown table with a christmas tree in the background.
Photo by Marissa Frodsham, Nutrition Student

Who said you can’t eat dessert for breakfast?

Follow the instructions below for our delicious pecan pie overnight oats recipe.

Enjoy and remember that eating for heart health doesn’t have to be boring!

Recipe by Marissa Frodsham, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.
Pecan pie overnight oats in glass container on brown table with a christmas tree in the background.

Pecan Pie Overnight Oats With Maple Syrup

Pecan pie overnight oats are a dessert for breakfast. Not only is this recipe delicious but maple pecan overnight oats are high in soluble fiber which can help lower your cholesterol and manage your weight. This recipe offers lots of opportunities for variations and flavors.
5 from 1 vote
Prep Time 5 minutes
Chilled Time 2 hours
Total Time 2 hours 5 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 571 kcal

Equipment

  • 1 Mason Jar

Ingredients
  

  • ½ cup rolled oats
  • 1 tbs ground flaxseed
  • 2 tbsp pecans chopped
  • ¾ tsp cinnamon
  • tsp nutmeg
  • 1 tbsp almond butter
  • 2 tsp maple syrup
  • ½ tsp vanilla extract
  • ½ cup soy milk
  • cup vanilla Greek yogurt

Optional Toppings

  • 2 tbsp pecans
  • ½ tsp cinnamon

Instructions
 

  • In a small bowl combine oats, ground flax, pecans, cinnamon, and nutmeg and stir well until.
  • Add almond butter, maple syrup, vanilla extract and soy milk to the bowl and mix until combined.
  • Transfer the mixture into a small jar or container, and top with Greek yogurt.
  • Sprinkle additional pecans and cinnamon to top, and place in the fridge to chill for 3at least 2 hours or overnight.

Video

Nutrition

Calories: 571kcalCarbohydrates: 57gProtein: 21gFat: 31gSaturated Fat: 3gPolyunsaturated Fat: 10gMonounsaturated Fat: 15gCholesterol: 3mgSodium: 65mgPotassium: 665mgFiber: 11gSugar: 21gVitamin A: 16IUVitamin C: 0.3mgCalcium: 290mgIron: 3mg
Keyword overnight oats, pecan, pecan pie
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