30 Healthy Vegan Air Fryer Recipes

30 Healthy Vegan Air Fryer Recipes

Intro: 30 Plant Based Air Fryer Recipes

Looking for a healthier alternative to deep-frying? One to bust out your air fryer again! This useful kitchen appliance can cook pretty much anything. And once you get cooking you won’t be able to stop. Like this list of recipes from appetizers to main dishes—and even desserts! These easy vegan air fried meals are the best around! They’re healthy and ready to satisfy your every craving. 

Air fryer recipes are healthy, easy, and flavorful. Hot air circulated around the food inside the basket. This creates a crispy outer layer without excess oil. These 30 vegan air fryer recipes are healthy and delicious. If you are looking for simple plant based dishes to make without excess oil and all the flavor, these are the ones for you!

Recipes With The Lowest Calories

The Best Air Fryer Spaghetti Squash 

This spaghetti squash makes an amazing side dish or pasta replacements in any of your favourite dishes. Cooked in the air fryer the squash is delicious every time. Each tender strand has a bit of bite and is ready to be topped with your favourite sauce or seasoned with a drizzle of olive oil and sprinkle of nutritional yeast.

Instant Pot spaghetti squash recipe
Spaghetti squash recipe

Spicy Air Fryer Asparagus Recipe 

Asparagus is one of my favorite vegetables. It’s tasty and delicious in the air fryer as well. It’s so flavorful and easy to make. Asparagus comes out crunchy and crisp as well.

Grilled asparagus in foil vegetable side dish
Spicy Asparagus

Sweet Potato French Fries

Sweet potato fries are packed with vitamin A. Additionally this vegan air fryer recipe is mouthwatering and so simple.

Air Fryer Sweet Potato Fries Recipe
Air Fryer Sweet Potato Fries Recipe

Air Fryer Apple Chips Recipe

Apples are healthy, sweet, and low in calories. They need no oil or sugar in order to become delicious chips.

Air Fryer Apple Chips Recipe how to make dried apple chips
Air Fryer Apple Chips Recipe

Easy Air Fried Chickpeas

If you are on the lookout for healthier snack options, then these plant based and gluten-free Chickpeas is what you need! They are crispy and ‘cheesy’ bites that are ready in just 13 minutes using 4 simple ingredients. For example Organic Garbanzo Beans and my favorite spices.

Crispy Chickpeas

The Best Brussels Sprouts

Cook super crispy Brussels Sprouts using your Air Fryer! This easy vegan recipe is garlicky, with perfectly crunchy layers and tender insides in every bite. It is a delight to your senses. Don’t forget to toss them in a soy-balsamic sauce for an Asian fusion finish that will make you want seconds!

Best Brussels Sprouts

Crispy Kale Chips

Air Fryer Kale Chips are the perfect way to eat kale! These crispy kale chips are heavenly, nutritious, and low calorie. This snack can be made in less than 20 minutes. 

Perfect Kale Chips

Easy Buffalo Cauliflower

This plant based Buffalo Cauliflower dish brought to you by The Essential Vegan Air Fryer cookbook is a tasty and healthy meatless twist on a classic American dish, Buffalo wings. Fully packed with amazing flavors, it’s quick and easy to make in the air fryer. It even comes with a heavenly spicy buffalo sauce made with aquafaba! 

Best Buffalo Cauliflower

Aioli Artichokes

Air fried artichokes are a mouthwatering simple side dish. Using this amazing appliance, you can cook tender and flavorful air fryer artichokes in under 10 minutes. Don’t forget to serve them with homemade garlic aioli. 

Best For A Vegan Meal

The Best Air Fried Eggplant

This easy 30-Minute Air Fryer Eggplant is so crispy, crunchy and perfect with pasta and marinara and topped with fresh basil. It’s the best option for a fancy-ish weeknight dinner meal that is sure to please all.

Exceptional Eggplant

Simple Falafel

This easy Falafel air fryer recipe is the best delicious healthy replacement for deep fried. Made with soft soaked chickpeas, this vegan falafels recipe is ready in just 15 minutes. You can make them in the oven too.

Fantastic Falafel

Stuffed Vegan Peppers

Vegan recipe for stuffed peppers is quick, scrumptious, and so versatile! Use the DIY vegan ground “beef” recipe or your crumbled tempeh. With marinara sauce, vegan cheese, cooked rice, and a few spices, this tummy warming and healthy whole food dinner is on the table in no time!

Meatless Stuffed Peppers

Crispy Vegan Calamari

Out of this world crispy Vegan Calamari made in the is healthy, plant-based, gluten-free, allergy-free, and oil-free! Cooked with Hearts of Palm and a light seasoned breading, this animal-free calamari dish will knock your socks off and become your new favorite appetizer for impressing guests!

Crispy Calamari Vegan Style

Air Fryer Vegetable Samosas 

Easy Air Fried Vegetable Samosas are crispy, flaky and stuffed with spicy potato filling. It only takes 10 minutes to cook too! Serve this plant based version of samosa with a cilantro sauce and a little salad for a mouthwatering dinner that’s filling and nutritious.

Sumptuous Samosas

Vegan Butternut Squash 

Soft, crispy, and mildly caramelized butternut squash air fries in just 15 minutes. It’s my favorite delicious gluten-free, WFPB, paleo, whole30, vegan main course. If you’re really hungry make it a great side dish for almost any main.

healthy air fryer recipes Easy best plant based
Best Butternut Squash

Highest Protein

Smokey Garlic Tasty Tempeh 

Super flakey, satisfying and flavorful Tempeh will become your favorite in no time! This Tempeh recipe could not be more simple to make! It’s organically gluten-free and plant based, with mild hints of garlic. So smoky and savory you won’t want to share.

Tasty Tempeh

Maple Soy Glaze Tempeh 

You have to make this Air Fryer Tempeh recipe because is a fast and totally scrumptious way to prepare plant based protein! It’s marinated in a smoky maple-soy glaze before cooking for only 10 minutes. You will adore this sticky and heavenly bites of tempeh on salads, grains, or as a simple protein-rich snack.

Soy Glaze Tempeh 

Lightly Breaded Tofu Nuggets

All you need to enjoy these tofu nuggets is: cornmeal, chili powder, cumin, garlic powder, smoked paprika, nutritional yeast, salt, and pepper. Delicious!

healthy air fryer recipes Easy best plant based

Healthy Air Fryer Dessert Recipe Ideas

Air Fried Snowballs 

It’s unbelievable how easy this vegan air fryer snowball recipe is to make. They include pistachios and cranberries which are two of my absolute favorites! 

healthy air fryer recipes Easy best plant based
Sweet Snowballs

Oil Free Pineapples 

Sweet and caramelized  air fryer pineapple is an absolutely heavenly healthier dessert or side dish that you’ll want to eat all the time. Easy to make, with just 4 ingredients needed and ready in under 20 minutes.

healthy air fryer recipes Easy best plant based
Perfect Pineapples

Air Fried Tostones

Tostones are the healthiest way to treat yourself to the classic twice-fried green plantains! Made without oil, these tostones are perfectly crispy on the outside, but tender on the inside! Starchy green plantains are smashed and twice air fried. This naturally gluten-free, plant based, vegan, and paleo Latin American and Caribbean side dish is slightly salty ready in 15 minutes!

healthy air fryer recipes Easy best plant based
Tasty Tostones

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Creamy Hemp Seed Tomato Pasta Sauce 

Creamy Hemp Seed Tomato Pasta Sauce 

Are you looking for hemp seed recipes like pasta sauce? This vegan homemade tomato sauce is made for any spaghetti dinner. Replace the meat with these tiny plant based protein seeds for a filling nutritious meal. Learn how to make it from scratch with fresh tomatoes or follow the directions for canned – either way it’s delicious and simple. 

  1. What is hemp sauce?

    Hemp sauce is just a recipe for sauce that has been enhanced with hemp seeds to add plant protein, a nutty earthy flavor, and various vitamins and minerals. This one is perfect for spaghetti with fresh tomatoes.

  • 4 lbs plum tomatoes
  • 6 tablespoons unsalted butter
  • 4 tablespoons olive oil
  • 2 shallots, peeled and diced
  • 4 cloves garlic, peeled and smashed
  • 1 teaspoons salt
  • 1 teaspoon sugar
  • 2 tablespoons chopped fresh basil
  • 1/4 cup hemp seeds 
Hemp seed pasta sauce recipes

How To Make The Sauce With Canned Tomatoes Instead Of Fresh:

  • Use 2 (28-ounce) cans whole peeled plum tomatoes)
  • Bring 6 cups of water to a boil in a large pot. 
  • Fill a large mixing bowl half full with ice and cold water. 
  • Slice a ¼-inch deep X on every tomato before putting them into the boiling water.
  •  Cook for 2-3 minutes until the skin starts to wrinkle and split (don’t overcook or they will become too mushy)
  • Immediately place them into the ice water bowl for 3 to 5 minutes 
  •  Move them to a cutting board in order to peel off the skins then slice into ½-inch chunks (discard the cores) 
  • Then move tomatoes and juices into a Dutch oven or saucepan.
  • Now add the hemp seeds, olive oil, shallots, garlic, salt, and sugar. 
  • Bring to a simmer for about 2 hours
  • Stir and mash occasionally until the sauce is not watery. 
  • Stir in the basil for the last few minutes 

How Do You Make It With Canned Tomatoes? 

  • Just substitute the canned tomatoes over fresh and cook according to the directions.
Hemp seed pasta sauce recipes

Yes just make the hemp seed tomato pasta sauce recipe and allow it to cool all the way down. You can keep it in the refrigerator up to 4 days. You can freeze the plant based sauce in an airtight container for up to 3 months.

What kind of noodles should I use?

  • Angel Hair – These very fine and delicate strands take 3 – 5 minutes to cook. They’re great for tossing in tomato sauces
  • Capellini – This pasta is long, thin, and shaped like sticks. Cook for 3-5 minutes, perfect for tossing in chunky sauces.
  • Cavatappi – is shaped like corkscrews with ridges that are scored into the shape to better adhere sauce. Needs to cook for 9 – 11 minutes. Great for plant based baked pasta dishes. 

Read up on more types of pasta noodles.

What to serve with hemp seed tomato pasta sauce recipe?

  1. Instant pot spaghetti squash noodles – who needs pasta when you can make spiralized squash?
  2. Zucchini Noodles – just as tasty and healthy as squash noodles!
  3. Baked potatoes – have them on the side with your pasta or pour the tomato sauce right on top.
  4. Steamed vegetables – mix in with your pasta or pour sauce right on top!
  • Nutrition Facts
  • Servings: 8
  • Amount per serving     
  • Calories 216
  • % Daily Value*
  • Total Fat 17.8g 23%
  • Saturated Fat 6.6g 33%
  • Cholesterol 23mg  8%
  • Sodium 382mg 17%
  • Total Carbohydrate 13.3g 5%
  • Dietary Fiber 2.7g 9%
  • Total Sugars 9.6g     
  • Plant Protein 4.2g     
  • Vitamin D 6mcg 30%
  • Calcium 40mg 3%
  • Iron 2mg 9%
  • Potassium 517mg 11%

Jump To Recipe: Creamy Hemp Seed Tomato Pasta Sauce 

Tasty plant based tomato sauce is perfect for any pasta like Angel hair or regular spaghetti.

Course Main Course, Sauces
Cuisine American, Italian
Diet VeganDiet, VegetarianDiet
Keyword dinner, hemp seeds, plant based protein, sauce, tomatoes, vegan
Prep Time 10 minutes
Cook Time 2 hours
Resting Time 10 minutes
Total Time 2 hours 20 minutes
Servings 6 Servings
Author admin


  • 4 Lbs Fresh plum tomatoes or 2 (28-ounce) cans whole peeled plum tomatoes
  • 6 Tbsp Butter unsalted
  • 4 Tbsp Olive oil
  • 2 Average Shallots peeled and diced thin
  • 4 Cloves Garlic peels and smashed
  • 1 Tsp salt
  • 1 Tsp sugar
  • 1 Tsp black pepper
  • 2 Tbsp fresh chopped basil
  • 1/4 Cup hemp seeds


  1. Boil 6 cups of water in large Dutch oven or pot

  2. Combine ice and cold water in a mixing bowl

  3. Slice a ¼-inch deep X on every tomato before putting them into the boiling water

  4. Cook for 2-3 minutes until the skin starts to wrinkle and split (don’t overcook or they will become too mushy)

  5. Put tomatoes in the ice water bowl right away for 3 to 5 minutes 

  6. Next put the tomatoes on your cutting board and chop into half inch chunks – throw away the cores and cores

  7. Then scoop the tomato chunks and juices into your pot or Dutch oven

  8. Add in the hemp seeds, olive oil, shallots, garlic, salt, and sugar

  9. Simmer for 2 hours

  10. Stir and mash occasionally during the simmer process

  11. mix in the basil at the last few minutes

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Recipe For Chocolate No Bake Protein Cookies  

Recipe For Chocolate No Bake Protein Cookies  

Recipe Video: No Bake Chocolate Protein Cookies 

No bake plant based cookies: video

This recipe for homemade no bake protein cookies has some of your favorite flavors like chocolate, banana, chia seeds, oatmeal, and dates. These vegan flavors are so delicious combined with dates, oatmeal and your favorite nut butter like peanut butter or Almond butter. I really love cashew butter myself. This healthy dessert recipe is is perfect for plant based diet meal prep and weight loss. 

What type of nut butter should I use ? 

  • Almond Butter 12oz $5 
  • Cashew Butter 12oz $5
  • Peanut Butter 16oz $4
  • Sunflower Butter 16oz $6
  • Flaxseed Butter 12oz $15
  • Walnut Butter 9oz $7
  • Pistachio Butter 8oz $12 
  • Nut & Seed Blend 12oz $10

What are the Ingredients for the recipe for homemade no bake protein cookies?

This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
Protein Chocolate Oatmeal Cookies
  • 1 cup dates – pitted
  • 3/4 cup peanut butter (or almond or cashew)
  • 1/2 banana 
  • 1.25 cup dry quick oats
  • 1/3 cup chia seeds
  • 3 tbsp cocoa powder 
  • 1 tbsp vanilla extract 
  1. Make sure your dates are pitted because you don’t want the seeds to hurt your blender blades.
  2. Combine the dates, banana, and vanilla extract in the food processor and blend until dates break apart and blend.
  3. Add the remaining ingredients and blend until thoroughly combined.
  4. The texture should be sticky, smooth yet a bit gritty and chunky.
  5. Scoop the mixture into mixing bowl and mold into 8 equally sized cookie portions.
  6. Set them on parchment paper on a hard surface. 
  7. Store in the refrigerator for a few hours.

What is the nutritional information?

  • Servings: 8    
  • Amount per serving    
  • Calories 321
  • % Daily Value*    
  • Total Fat 16.6g 21%
  • Saturated Fat 3.2g 16%
  • Cholesterol 0mg 0%
  • Sodium 115mg 5%
  • Total Carbohydrate 37.6g 14%
  • Dietary Fiber 9g 32%
  • Total Sugars 17.7g    
  • Protein 10.5g    
  • Vitamin D 0mcg 0%
  • Calcium 86mg 7%
  • Iron 4mg 23%
  • Potassium 472mg 10%

What if my dates are really dry and hard? 

As a lover of dried dates I’ve noticed something- when you buy pre pitted dates they tend to be much more dry than unpitted dates. You can by unpitted dates and remove the seed right before making this recipe for softer dates. The softer ones are much easier to blend and taste better. 

Otherwise you can soak your dates for an hour before making this this recipe for homemade no bake protein cookies. I love soaking them in almond milk but you can use any liquid. Then simply drain them and tap with a paper towel a little bit. 

Recipe for homemade no bake protein cookies

How do I store Them

If you your vegan cookies them out in the open they will get hard and stale. You want them to stay a bit sticky and chewy like a granola bar. That’s why you need to seal them in a container with a lid or a large zip lock bag. You can also wrap in plastic wrap. Either way store the plant based cookies in the refrigerator for up to 1 week or counter top for 3 days. Wrap them extra tight and store them in the freezer up to 3 month and allow to thaw naturally. 

Jump To Recipe: Chocolate No Bake Protein Cookies  

These plant based protein cookies are so delicious made with your favorite flavors like oatmeal, dates, cocoa and more.

Course Appetizer, Breakfast, Snack
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Keyword chia seeds, dates, plant based, raw vegan diet
Prep Time 10 minutes
Cook Time 0 minutes
Resting Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 321 kcal


  • 1 Cup Dates pitted
  • 3/4 Cup peanut butter or any nut butter
  • 1/2 Large banana
  • 1.25 Cups oatmeal quick oats
  • 1/3 Cup chia seeds
  • 3 Tbsp chia seeds
  • 1 Tsp vanilla extract
  • 3 Tbsp cocoa powder


  1. Combine dates, banana, and vanilla extract first in the food processor and blend until dates break apart and blend 

    This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
  2. Add the rest of the ingredients and blend until thoroughly combined 

    This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
  3. Move mixture into mixing bowl and mold into 8 equally sized cookie portions

  4. Store in the refrigerator for an hour or more

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50 Healthy Vegan Dinner Recipes For Weight Loss  

50 Healthy Vegan Dinner Recipes For Weight Loss  

Intro: Healthy Vegan Dinners For Weight Loss 

Are you on a vegan weight loss diet and need dinner recipe ideas? Food should never have to feel boring or tedious! It should be fun, delicious, and always nutritious. Furthermore you want to feel full and satisfied at the end of the night to avoid those late night munchies. That’s why we have gathered these recipes: healthy vegan dinners for weight loss. 

Stir Frys

If you love colorful vegetables with poppin flavor this stir fry slaw is just the low calorie dinner dish for you.

healthy vegan dinner for weight loss diet
Broccoli Slaw

Vegetables and beans are the perfect filling meal. The flavors are amazing and it’s full of protein and nutrients. 

This recipe is packed with filling nutrients like fiber and protein. The low calorie vegetables help keep you super full for a longer period of time. 

You will adore this buckwheat stir fry mixed with vegetables and roasted buckwheat groats. It is a simple meal packed with a variety of nutrients. Furthermore it’s ready in under 30 minutes!

healthy vegan dinner for weight loss diet
Stir Fry Salad

Vegetable Noodles 

Spaghetti squash is another amazing recipe for your vegan weight loss diet. It’s low in calories and carbs yet still packed with vitamins and minerals. Ditch that pasta for these noodles instead. 

Speaking of healthy vegetable noodles this sweet potato dish is easy and delicious. Not to mention that sweet potatoes are super cheap and filling. Try this healthy vegan dinner for weight loss. 

healthy vegan dinner for weight loss diet

Curry’s & Soups 

Did you know the spices in curry can actually help with weight loss? Spices like turmeric and flavors like ginger aid in digestion and promote wellness. This vegan vegetable curry hits the spot too. 

Tofu nuggets and curry soup is absolutely heavenly with a healthy plant based protein! 

This plant based red lentil curry is the perfect healthy pantry stable dish. furthermore its ready in under 30 minutes!

Red Lentil Vegan Dinner

Red Bliss potatoes and light and hearty broth makes the best healthy vegan dinner for weight loss. With only 150 calories per serving you can even have seconds! 

If you’re looking for something super filling with minimal calories try cabbage soup. The cabbage soup diet has helped countless people drop the pounds fast. 

With simple ingredients like: onions, garlic, ginger, carrots, coconut milk, curry paste, and cashews it’s no wonder this soup is a top favorite for healthy vegan dinner for weight loss!

healthy vegan dinner for weight loss diet
healthy vegan dinner for weight loss diet

All you need to make detox lentil soup is Green Lentils, Celery, Carrot, Onion, Ginger Paste, and various seasonings.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
Easy Vegetable Pumpkin Soup

Oven Baked 

Who needs meatloaf when you can make plant based lentil loaf?! Lentils and flax meal come together with the perfect spices for an amazing recipe. You will definitely want this one on your vegan weight loss diet. 

These stuffed bell peppers are loaded with quinoa, corn, beans and the perfect seasoning! Packed with flavor and prepped in 25 minutes, this dish makes a healthy vegan dinner for weight loss!

Oven Baked Stuffed Pepper

This bakes squash includes simple and delicious ingredients such as: butternut squash, black beans, fresh spinach, onions, rice, corn, and seasoning.

These cauliflower steaks are the perfect recipe for your vegan weight loss diet. All you need is: cauliflower heads, olive oil, ground flax seeds or breadcrumbs, and these delicious spices. 

healthy vegan dinner for weight loss diet
Baked Cauliflower

Cultural Cuisine

Vegan sushi is easier than you think to make right at home. Furthermore its way more affordable than take out and its super tasty!

This one pan tofu dinner is spicy, sweet, and tangy all brought together in an Asian style cuisine.

Spicy Tofu Recipe

With ingredients like garam masala, fresh tomatoes, and potatoes this dish is an African favorite. 

Upma is a traditional south Indian recipe that is normally prepared with semolina or coarse rice flour. The flavor combinations are absolutely delicious and it’s simple to make in your instant pot.

healthy vegan dinner for weight loss diet

Yum i have always adored Pancit! Made with rice noodles and vegetables, if you e never tried Pancit this is the recipe to start with!


All you need for this fresh vegetable salad is 1 cup kale chopped, 1 cup carrots shredded, 1 cup cabbage shredded, 1/2 cup waterchestnuts canned in water, 1/2 cup avocado, 1/4 cup aquafaba one can of chickpea water, 6 whole cherry tomatoes, 2 tbsp hemp seeds, and some seasonings. Get the recipe!

This vegan Apple Cucumber Mint Salad is a heavenly gluten-free salad! It’s flavored with refreshing ingredients like mint and lemon juice! The protein rich Peanut Butter adds a creamy layer too. It’s ready in 10 minutes using simple ingredients already available in your kitchen.

Vegan Blackberry Salad

Perfect For Meal Prep Dinners

Plant Based Burritos

All you need for this quinoa pesto is: raw baby spinach leaves, fresh basil leaves, lemon juice, water, walnuts,  garlic, quinoa, and spices! It’s simple enough to put together as well!

Chickpeas are an amazing meat replacement for your vegan weight loss diet. Air Fryer Veggie chickpea Burger is perfect recipe anytime you want to quickly wrap up a meal. They’re easy to make and perfect for meal prepping!

healthy vegan dinner for weight loss diet

Buddha bowls are some of my favorite dinner meal prep ideas!

Healthy Buddha Bowl With Plant Protein

Vegan Lentil Bolognese is Easy to Make and High in Protein.

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Hemp seed pasta sauce recipes
sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
Black Bean Protein Bowl

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Overnight Oats With Peaches And Chia Seeds 

Overnight Oats With Peaches And Chia Seeds 

About The Recipe

Are you looking for plant based overnight oatmeal recipe ideas? If so this is the one for you because it’s absolutely delicious and healthy for you too. Each ingredient contributes nutritional benefits and helps keep you full and satiated. This recipe is great for meal prep, meal planning, and family breakfast. Furthermore it’s affordable and the main ingredients have a long shelf life. 

What is the difference between overnight oatmeal and regular? 

The ingredients are the same but the “cooking” method is different. Essentially overnight oats are not cooked thus preserving their nutrients. Oatmeal will gradually soak up the liquid (water or milk) and take on the same texture than if it were boiled or microwaved. 

  • Overnight oats are soaked in liquid for 3 or more hours until they become soft and edible. 

What Ingredients do you need for Overnight Oats With Peaches And Chia Seeds? 

Plant based overnight oatmeal recipe ideas
Plant based overnight oatmeal recipe ideas 
  • 2 ripe peaches 
  • 2 cups oatmeal, dry 
  • 1/4 cup chia seeds 
  • 1/2 tbsp vanilla extract 
  • 1 tbsp cinnamon 
  • 3 cups water or almond milk

How do you make them?

  • Rinse and chop your peaches 
Plant based overnight oatmeal recipe ideas
Slice up your favorite fruit!
  • Combine all the ingredients in a large mixing bowl and stir until thoroughly combined 
Shop Online Organic Chia Seeds
Plant based overnight oatmeal recipe ideas 
  • Store in the refrigerator 4+ hours 

What kind of oatmeal should I use?

  • Whole Oat Groats

Whole Oat Groats are the husked oat kernel. They contain the cereal germ, the bran and the endosperm of the grain. These take the longest to soak and may never become fully soft. 

  • Steel Cut Oats

Also known as Irish oats the groats used to make rolled oats are cut into 2 or 3 pieces each rather instead of flattened. This is what gives them their small, pin-like shape. Similar to whole oat groats – steel cut are too thick and chewer to be used for overnight oats. In fact they take a lot longer to even cook let alone soak. 

  • Rolled / Old-Fashioned Oats

Rolled oats AKA old fashioned oats are steamed and flattened with giant rollers in order to form large flakes. They take approximately 15 minutes to cook. These work great for overnight oats however they need to soak longer than 3 hours, 6 or more is best. 

  • Quick Oats

Quick oats AKA quick rolling it’s are are groats that have been chopped into multiple pieces. They are then steamed and flattened into thin flakes. They cook in about 5 minutes and soak very quickly for over night oats, they can be ready in less than 3 hours. That’s why these and instant oats are preferable for overnight oats. 

  • Instant Oats

Instant oats are even thinner than quick oats. They soak extremely fast and make for quick and simple overnight oats. The only thing to remember is the more processed the oat the less nutrients are retained. Instant oats can soak in as soon as 1 hour!

Jump To Recipe

Recipe By Jessica Bailey
Course: Breakfast Cusine: Difficulty:


4 minutes

Preparing Time

10 minutes

Cooking Time



262 kcal


  1. 2 ripe peaches

  2. 2 cups dry oatmeal

  3. 1/4 cup chia seeds

  4. 1/2 tsp vanilla extract

  5. 1 tbsp cinnamon

  6. 3 cups water or almond milk


  1. Cut the fruit

    Rinse and slice up your fruit

  2. Combine

    Combine oatmeal, chia seeds, vanilla, cinnamon, and water in a large bowl and mix

  3. Set

    Cover the bowl with plastic wrap or any seal tight top and rest for 3 or more hours

  4. Serve

    Add the fruit on top before serving


    Nutrition Facts:    Servings: 4   <br>Amount per serving   <br>Calories 262<br>% Daily Value*   <br>Total Fat 7.2g 9%<br>Saturated Fat 0.9g 5%<br>Cholesterol 0mg 0%<br>Sodium 5mg 0%<br>Total Carbohydrate 42.2g 15%<br>Dietary Fiber 11.1g 39%<br>Total Sugars 7.7g   <br><a href="https://anyreasonvegans.com/top-16-sources-of-plant-based-protein/">Plant Based Protein 8.5g</a>   <br>Vitamin D 0mcg 0%<br>Calcium 128mg 10%<br>Iron 3mg 18%<br>Potassium 358mg 8%

Recipe Video


Recipe video with further details

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