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Salted Caramel Overnight Oats

By Holly Darnell, RD

October 11, 2022

Salted caramel overnight oats

It's the season of overnight oats! There's a chill in the air and suddenly warm breakfasts are more inviting than cold cereal or a smoothie.

Maybe you're tried our excellent Pumpkin Overnight Oats, Gingerbread Overnight Oats or Collagen-Rich Overnight Oats, but this Salted Caramel Overnight Oats recipe is another to add to your try list. It's simply fantastic tasting, plus it's a balanced macronutrient breakfast with adequate protein! It also made our list of easy breakfast ideas.

Most overnight oats recipes are extremely high in carbohydrates and low in fats and protein. While that's not always a bad thing, and can even be useful if you're about to work out or do an endurance event, it's not ideal for the average person who wants a breakfast that stays with them for hours.

With 49 grams of carbs (10 of which are fiber), 19 grams of fat and a whopping 31 grams of protein in these salted caramel overnight oats, this is that balanced breakfast you need.

Key Ingredients

The No. 1 ingredient is Bone Broth Protein Salted Caramel, which delivers gut, skin and joint support alongside 19 grams of protein per serving. It's made from grass-fed, pasture-raised beef bone broth and comes with the delicious flavor of salted caramel.

Oat grains are a good source of fiber, B vitamins, trace minerals and even plant-based protein. That is why the American Heart Association considers oatmeal to be a “certified heart healthy food.”

Chia seeds are a legit superfood. They're rich in protein, fiber, and minerals like manganese, phosphorus and calcium. They're also a good source of omega-3s.

Almond butter is a great source of healthy fats, including unsaturated fatty acids, as well as fiber, antioxidants and plant-based protein.

How to Make Salted Caramel Overnight Oats

In a medium bowl, add in all ingredients (oats, Bone Broth Protein Salted Caramel, chia seeds, sea salt, almond butter, almond milk, maple syrup and vanilla extract).

If you want to try a "caramel apple" flavor, you can also add half a chopped up apple.

Stir until thoroughly combined, then scrap into a mason jar or in a bowl and cover tightly. Store for at least 4 hours in the refrigerator or ideally overnight. 

The next morning you can either eat right away, or you can also serve hot by adding into a pot on the stove and cook at low heat for a few minutes. You may need to add a little water to get the right consistency. Stir occasionally and then serve.

Optionally top with sliced banana, nuts and cacao nibs. Overnight oats can be stored in the refrigerator for up to five days.

Other Oat-Based Breakfasts

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Salted Caramel Overnight Oats Recipe








Holly Darnell, RD

You've tried overnight oats, but have you tried salted caramel overnight oats? The flavor and the nutrient profile will blow you away and keep you smiling for hours.

  • ½ cup gluten-free rolled oats

  • 1 scoop Ancient Nutrition Salted Caramel Bone Broth Protein

  • 1 tablespoon chia seeds

  • 1 teaspoon cinnamon

  • sea salt, to taste

  • 1 tablespoon almond butter

  • ½ cup unsweetened almond milk

  • 2 tablespoons maple syrup

  • 1 teaspoon vanilla extract

  • sliced banana, chopped nuts and cacao nibs (optional)

  1. In a medium bowl, add in all ingredients (may even want to add half a chopped up apple for a caramel apple flavor). Whisk until thoroughly combined. 

  2. Place in a mason jar or in a bowl and cover tightly. Store for at least 4 hours in the refrigerator or overnight. 

  3. When you’re ready to serve, serve cold or heat up in a small pot on the stovetop. Top with sliced banana, nuts, and cacao nibs if desired.

  4. Overnight oats can be stored in the refrigerator for up to 5 days.


Serving Size 1 bowl (94g) Calories 487, Carbs 48.8 grams, Fiber 10.2 grams, Sugar 13.5 grams, Fat 18.7 grams, Saturated Fat 3.5 grams, Unsaturated Fat 12.7 grams, Trans Fat 0 grams, Cholesterol 0 milligrams, Protein 31 grams, Sodium 156 milligrams (8% DV)

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