Fit as a Mama Bear

menu icon
go to homepage
  • Recipes
  • Protein Challenge
  • Fitness
  • Shop
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Protein Challenge
    • Fitness
    • Shop
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Gluten-Free Dairy-Free Breakfast Recipes

    Dairy-Free Peanut Butter And Jam Overnight Oats

    Modified: Jul 28, 2025 · by Shelby Stover · This post may contain affiliate links · 3 Comments

    Jump to Recipe
    Pinterest image with text: a clear glass jar with jam and oats

    Thick, creamy, and indulgent these peanut butter and jam overnight oats make the best meal prep breakfast. Using a classic flavor combo, these dairy-free overnight oats help keep weekday mornings simple for busy moms.

    Eat them as is or top them with homemade whole30 whipped cream to make them extra dessert-like.

    Close up of a mason jar with peanut butter and jelly overnight oats on a white cheese cloth.

    Stop wondering what to eat in the mornings and use these peanut butter and jam overnight oats to ease your mind!

    Not only is it a great make-ahead breakfast recipe but the kids love it too!

    As a busy mom, I know that the thing you're most likely to eat in the morning is the thing you can grab that's FAST.

    Take some meal prep time and set yourself up for success (and energy!) by whipping up this recipe.

    Your family will fall in love with this peanut butter overnight oats recipe because:

    • It’s a classic flavor combo of peanut butter and jam
    • The oats only take five minutes to whip up
    • Can be used as a healthy breakfast or midday snack
    • Makes a great post-workout meal with the right additions

    The Ingredients

    One of the perks of these peanut butter and jelly overnight oats is that they’re easy!

    Minimal ingredients, minimal fuss, great flavor, just like caramel applesauce overnight oats.

    Oats: opt for regular oats versus quick oats so that they still have some integrity to them after soaking. Learn more about different types of oats and how to use them. Likewise, make sure to use gluten-free ones if you need them (check out the crucial staples to a gluten-free pantry, oats are on there!)

    Chia seeds: one of the three foods I recommend all toddlers have in their diet, chia seeds are loaded with healthy fats. Plus, they absorb liquid which gives these oats their creamy texture.

    Hemp Milk: any plant-based milk will work. However, homemade hemp milk gives the oats a healthy dose of fats and an extra dose of creaminess.

    Peanut butter: opt for natural peanut butter and make sure it’s fresh! The bottom of the jar of peanut butter (the hard part!) won’t mix as well. Personally, I use homemade, 2-ingredient peanut butter as it's creamiest. Also know that you can make these overnight oats nut-free by subbing sunflower seed butter in instead.

    Maple syrup: sweetened easily with just a hint to make the overnight oats vegan as well. Make sure to grab the real stuff for the best flavor.

    Jam: use whatever you have in the fridge and switch up flavors when you need something fresh. Peanut butter and jelly is a classic combo so any flavor works. Or, rock something like homemade pear jam to switch up the flavors.

    How To Make PPB & J Overnight Oats From Scratch

    1. In a large bowl, mix together the chia seeds and oats
    2. Add in the maple syrup and almond milk, mix well.
    3. Stir in the peanut butter until no clumps remain.
    4. Portion half of the oats into the bottom. Top the oats with half the jam and fill the remaining part of the jars with the rest of the oats.
    5. Finally, put the rest of the jam on top along with any toppings you may want. Cover the jars with the lid and place them in the fridge overnight.
    Almond milk being poured into a glass bowl of oats and chia seeds
    Oatmeal, chia seeds, peanut butter and milk in a bowl with a fork
    Peanut butter overnight oats in two mason jars with red jam on top and a glass bowl behind them
    Two mason jars on top of white cheesecloth filled with peanut butter overnight oats and topped with jam

    How To Make Them Nut-Free

    Peanut butter and jelly is a classic flavor combo. However, nuts are a no-go in school lunches here.

    So, if you need to make this recipe nut-free, simply sub in Sun Butter for peanut butter and use an alternative plant-based milk (like creamy, homemade hemp milk).

    How To Make Them PROTEIN Overnight Oats

    If you want to use these peanut butter overnight oats as a post-workout snack, or you just want to increase the protein, you have two options to make them into protein oats:

    The first is to add a scoop of vegan protein powder to the pb & j overnight oats. This makes them ideal for post-workout. However, you will need to up the liquid intake to do this (learn more about how to choose a protein powder).

    Vegan protein powders absorb liquid (and each one is different). Thus, add in ¼ cup more milk when making them.

    Or, you can add in collagen powder. This would make the recipe more protein-dense and still amazing for kids.

    Collagen is a beneficial part of bone broth and is wonderful for your hair, skin, and nails. Learn more about collagen and why you may want to boost your intake. However, unlike bone broth, it doesn’t taste like well, bone broth.

    Similarly, collagen powder is odorless and flavorless.

    Plus, if ethically sourced is one of the purest forms of protein you can give to your kids! I grab my collagen from Perfect Supplements as I find collagen the easiest way to boost protein in smoothies, vegan yogurts, oatmeal, or any other dish. It blends and mixes well and there are zero flavors to it.

    Plus, Perfect Supplements sources their collagen from pasture-raised (grass-fed) cows. So, I trust it. Grab some collagen powder and use code mamabear10 to save some money

    The Best Liquid To Oats Ratio

    The ratio for liquid to oats in overnight oats recipes will always vary slightly depending on texture preference.

    More liquid means a texture similar to traditional oatmeal. Whereas less liquid means a firmer mixture.

    With the ratios in this recipe, you’ll have super thick, creamy, peanut butter and jelly overnight oats.

    However, if you’d like overnight oats that are a bit less dense, you’ll want to add more milk (about half a cup).

    Most recipes use a 1:2 ratio of oats to liquid.

    Important Teaching Tips

    • To make the pb & j overnight oats nut-free, use Sun Butter in place of peanut. and hemp milk instead of almond milk
    • Add a scoop of collagen powder to give the oats a protein boost.
    • These peanut butter and jelly oats are super thick, to thin them out add ¼-½ more liquid.
    • Any nut butter will work in the recipe.
    • The oats will last two days in the fridge if in a sealed container.
    Two mason jars on top of white cheesecloth filled with peanut butter overnight oats and topped with jam

    Frequently Asked Questions About Peanut Butter And Jam Overnight Oats

    Are overnight oats healthy?

    Overnight oats are made from whole grain oats which are a great nutrition source. Adding in chia seeds also gives the recipe a boost of plant-based protein to keep you full between meals.

    Are overnight oats good for weight loss?

    While oats can definitely be used in a weight loss program, they’re best used after a workout instead of at breakfast.

    For weight loss, having a protein-rich meal first thing in the morning is the best weight loss hack. Though oats do contain plant-based protein, it’s not enough. If you want to boost the protein in the overnight oats, consider adding some collagen powder into the mix.

    What's the difference between jam and jelly?

    Typically, when you make jam you mash the whole fruit and boil it down with sugar. Jelly, however, is strained fruit. This means that there is no chunks or fruit pieces in jelly. It is much smoother in comparison to jam.

    What is the secret to the best-tasting overnight oats?

    If you want your oats to come out creamy and not thick, make sure to use a 2:1 ratio of liquid to oats. Also, know that some ingredients like protein powder and chia seeds will absorb more liquid so you need to adjust for that.

    Can you add peanut butter to overnight oats?

    Peanut butter (or any nut butter) is a great addition to overnight oats to make them taste more like dessert! Know that you need to use natural, fresh peanut butter so that it blends into the mixture well though.

    More Overnight Oats Recipes

    • Chocolate topped protein overnight oats without protein powder
    • Easy berry overnight oats
    • Dairy-free overnight oats
    • Cookie dough protein overnight oats
    • Espresso overnight oats

    More Dairy-Free Snack Recipes You'll Love

    • Protein granola
    • Peanut butter and jam protein balls
    • Chocolate chip protein powder muffins
    • Chocolate fudge protein balls
    • High protein cookies
    • Easy gluten-free bagels
    • Paleo morning glory muffins
    • High protein yogurt panckes
    • Savory protein oatmeal
    • Vanilla collagen donuts
    • Healthy breakfast recipes

    Close up of a mason jar with peanut butter and jelly overnight oats on a white cheese cloth.

    Dairy-Free PB&J Overnight Oats

    Shelby Stover
    With a classic flavor combo of peanut butter and jelly these overnight oats make a healthy, make-ahead breakfast recipe for busy mornings!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 0 minutes mins
    Sitting 4 hours hrs
    Total Time 4 hours hrs 5 minutes mins
    Course Breakfast
    Cuisine American
    Servings 2 servings
    Calories 490 kcal

    Video

    Ingredients
      

    • 1 cup oats gluten-free if needed
    • 2 tablespoons chia seeds
    • 3 tablespoons peanut butter natural
    • 1.5 cups almond milk
    • 1 tablespoon pure maple syrup
    • 3 tbs jam of preference

    Instructions
     

    • In a large bowl, mix together the chia seeds and oats.
    • Pour the maple syrup into the almond milk and whisk.
    • Pour the almond milk into the oats and mix until combined.
    • Finally, add in the peanut butter and stir until no peanut butter clumps remain.
    • Grab two jars and portion half of the oats into the bottom. Top the oats with half the jam and fill the remaining part of the jars with the rest of the oats.
    • Finally, put the rest of the jam on top along with any toppings you may want (crushed peanuts, chocolate chips etc). Cover the jars with the lid and place them in the fridge overnight (or for four hours).

    Notes

    • To make the oats nut-free, use Sun Butter in place of peanut butter and hemp milk instead of almond milk
    • Add a scoop of collagen powder to give the oats a protein boost
    • These oats are super thick, to thin them out add ¼-½ more liquid
    • The oats will last two days in the fridge if in a sealed container
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 490kcalCarbohydrates: 65gProtein: 14gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 8gTrans Fat: 1gSodium: 369mgPotassium: 397mgFiber: 11gSugar: 23gVitamin A: 6IUVitamin C: 3mgCalcium: 349mgIron: 3mg
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

    More Gluten-Free Dairy-Free Breakfast Recipes

    • Caramel Apple Overnight Oats [High Protein]
    • Mini dairy-free egg bites with bell peppers in them on a white plate.
      Dairy-Free Egg Bites
    • A plate of low calorie baked oats with coconut milk cream on top.
      Low Calorie Baked Oats [High Protein, Dairy-Free]
    • Glass bowl with a protein mug cake topped with chocolate chips and a dollop of whipped cream and a spoon in the bowl.
      2 Minute Protein Pancake Bowl (Dairy and Gluten Free)

    Comments

    1. Shelby S says

      July 05, 2025 at 6:05 pm

      5 stars
      I love everything peanut butter and jam and these oats are great for busy mornings.

      Reply
    2. CHIHYU says

      December 21, 2018 at 2:57 pm

      What a lovely recipe! Easy, simple, healthy, and totally yummy!

      Reply
      • fitasamamabear says

        December 24, 2018 at 12:02 am

        Yuppers- it's the best combo ever!

        Reply
    5 from 1 vote

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Blond haired woman in a black sweater outside smiling at the camera

    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

    More about me

    Trending

    • Peanut butter chocolate buckeyes on top of a parchment paper.
      Protein Buckeyes [Dairy-Free]
    • Wooden spoon pulling out some sweet potato shepherds pie from a baking dish.
      10 Easy Meal Prep Dinners That Support Weight Loss
    • Homemade peanut butter in a mason jar topped with peanuts and more peanuts around it.
      Homemade Peanut Butter [No Oil]
    • Squares of coffee fudge on a cutting board.
      Protein Coffee Fudge [Dairy-Free]
    • A scoop of protein being placed into a cup.
      Why I Switched to Beef Protein Powder After 10 Years of Vegan Powders
    • Slow cooker Hawaiian chicken with peppers and pineapples in a crockpot.
      Slow Cooker Hawaiian Chicken [Gluten-Free]

    Favorite Fall Recipes

    • Sweet potato casserole with pecan topping in a glass baking dish with a spoon in the dish.
      Gluten-Free Sweet Potato Casserole
    • Slow cooker lined with parchment paper and filled with high protein French toast casserole with blueberries with a blue spoon in the bowl.
      Crockpot French Toast Casserole (Gluten-Free)
    • One gluten-free cookie frosted with chocolate surrounded by chocolate chips with a cup of coffee and more cookies on a yellow linen behind it
      Chocolate Frosted Cashew Butter Cookies (Dairy & Gluten Free)
    • Glass bowl with roasted brussels sprouts and more sprouts on a baking tray behind it.
      Maple Candied Brussels Sprouts (No Bacon)

    Fitness Tips

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches
    • Woman in maroon shirt and black pants on her hands and knees performing a glute exercise.
      What Is A Glute Burnout
    • Woman on elbows and knees on a yoga mat performing a mobility drill.
      Full-Body Mobility in Just 5 Minutes with This One Move

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.










    Rate This Recipe

    Your vote:




    Let us know what you thought of this recipe:

    This worked exactly as written, thanks!
    My family loved this!
    Thank you for sharing this recipe

    Or write in your own words:

    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.