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12 Easy Dairy Free Oatmeal Recipes You Can Meal Prep

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Don’t miss the ultimate breakfast experience, even if you have busy mornings. These make-ahead breakfast oatmeal packets are a must-try. 12 different mouthwatering flavors create the best vegan oatmeal so you can enjoy an irresistible and healthy breakfast every day of the week. These fantastic dairy free oatmeal recipes are a great way to get your mornings started right.

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5 star review
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Easy Dairy Free Oatmeal Recipe Packets

If your mornings are hectic, you will love the convenience of having these dairy free oatmeal recipe packets already meal prepped and ready to go. You simply add non-dairy milk or plain water and microwave or cook on the stovetop for a delicious breakfast. 

If you love oatmeal like I do, you will love this Creamy Carrot Cake Oatmeal made in the slow cooker. These simple overnight oats are a perfect way to start the day, too.  

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Why you will love these Dairy Free Oatmeal Recipes

  • The best part is that you can prepare them ahead of time, so they’ll be all set for you when you wake up in the morning. No need to rush or stress about breakfast – it’s ready to go!
  • The fun part about these oatmeal meal prep packets is that you can mix and match flavors in so many ways. In this recipe, I’ll share my tips for different flavor variations, but don’t be afraid to get creative and come up with your own favorite combinations!
  • Each of these meal prep packets contains a delicious healthy oatmeal recipe that is a balanced and satisfying start to your day. 
  • You can make this easy dairy-free oatmeal with 3-4 simple ingredients or opt for more unique items such as caramelized bananas, pure maple syrup, fresh fruit, almond butter, and many other great options.
  • Grab and go! If you have to dash out the door, just grab a packet and prepare it at work. They travel well and are such an easy way to ensure a healthy breakfast.
  • You will save calories, sugar, and time! A packet of store bought instant oatmeal can have as much as 3 teaspoons of sugar! That’s more than 1/3 of your daily recommended amount.

If weight loss is your goal, then you definitely want to watch your sugar intake. It’s easy for the sugar grams to add up when you are eating prepackaged foods, but these dairy free oatmeal recipe packets allow you to take control of the amount of sugar.

More Healthy Breakfast Recipes

Ingredients

You can find the full printable recipe, including ingredient quantities below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

What really makes this dairy free oatmeal recipe so special is the simple list of ingredients and the optional add-ins. You can personalize it and make the ultimate vegan oatmeal recipe.

  • Old Fashioned Oats – These are also known as Rolled Oats. They offer a chewier, more dense oatmeal. They aren’t as processed as instant oats, so they have more fiber and are healthier for you. If you choose to use quick oats (instant oats) it will result in a creamier texture because they are more processed. Steel cut oats will not work for these packets because they require a lot longer cooking time. 
  • Dried Fruit – Adding dried fruit to oatmeal can be a tasty and nutritious way to enhance your breakfast. Dried fruits are fruits that have had their water removed, leaving behind a concentrated, chewy, and naturally sweet treat. You can add raisins, dried cranberries, dried apricots, dried blueberries, or my personal favorite, dried mango. It adds a tropical twist to your oatmeal.
  • Nuts – Adding nuts to oatmeal is a delicious way to boost its flavor and nutrition. They are crunchy, tasty, and packed with essential nutrients and protein. Of course, they are optional, but they are a great addition to this easy vegan oatmeal recipe. You can add almonds, walnuts, pecans, cashews, or Brazil nuts.
  • Add-Ins – You can make your oatmeal even more awesome by adding some optional extras! Try chia seeds, hemp seeds, flax seeds, toasted coconut, dark chocolate chips, spices like cinnamon or nutmeg, cocoa powder, and protein powder. These little powerhouses are packed with good stuff like fiber, protein, and healthy fats. They add a tasty crunch and make your oatmeal super nutritious.
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12 Easy Dairy Free Oatmeal Recipe Meal Prep Packets

Easy Vegan Oatmeal Variations

  • Vegan Apple Cinnamon Oatmeal – dried apples, pecans, vanilla protein powder and cinnamon. Add 1 tsp vanilla extract before cooking.
  • Peanut Butter and Jelly – chopped peanuts or peanut butter powder. Add 1 teaspoon of jelly when you serve it.
  • Not So Chunky Monkey – dried bananas, organic peanut butter powder, chocolate protein powder, and peanuts
  • Triple Chocolate Delight – cocoa powder, chocolate protein powder. Add 1 teaspoon of dark chocolate chips when you serve it.
  • Caramel Cashew – dried dates, cashews and vanilla protein powder
  • Tropical – dried pineapple, macadamia nuts, toasted coconut and vanilla protein powder
  • Chocolate Hazelnut – hazelnuts, cacao, and chocolate protein powder
  • Cinnamon Raisin – raisins, walnuts and cinnamon
  • Mango-rific – dried mango, macadamia nuts and vanilla protein powder
  • Peanut Butter Cookie – organic powdered peanut butter and peanuts
  • Strawberry Cream – dried strawberries and vanilla protein powder
  • Quaker Maple Brown Sugar Oatmeal Recipe – If you love it, but don’t love or want all of the sugar, try this – 1 tsp maple granules, 1/2 tsp brown sugar, unflavored pea protein powder. You can skip the maple granules if you don’t have any and pour 1 tsp of maple syrup on it before serving.

The combinations are endless! As a rule, I use –

  • 2 Tbsp dried fruit
  • 2 Tbsp chopped nuts
  • 1 scoop organic plant based protein powder
  • 1 tsp other add in

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How to make these 12 Easy Dairy Free Oatmeal Recipes

Step 1: Add the rolled oats, dried fruit, nuts, and optional add-ins to each bag, mason jar, or container.  Store in your pantry.

Step 2: When you are ready to cook, place the packet contents in a microwave-safe bowl. Add 3/4 to 1 cup of non-dairy milk or water and stir.

You will have creamy oatmeal if you add a greater amount of liquid. I prefer a denser bowl of oats, so I add less liquid.

I use unsweetened almond milk, but you can use coconut milk, soy milk, or whichever plant-based milk is your favorite. If you’re adding vanilla extract add it now.

Step 3: Microwave for 1 1/2 – 2 minutes or until oatmeal is tender. Enjoy!

Pro Tip – Wait until you serve this easy recipe to add fresh fruit such as a ripe banana, peach, or berries, or toppings like dark chocolate unless you like it warm and melted. 

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Dairy-Free Oatmeal Recipe Prep Packets

FAQ’S

Are oats gluten free? 

Yes, oats themselves don’t contain gluten. However, they can sometimes get mixed with grains like wheat, barley, and rye during growing and processing. These grains have gluten. As a result, oats can become contaminated with gluten.

For people who can’t eat gluten due to celiac disease or gluten sensitivity, it’s important to look for certified gluten-free oats. These oats are produced in places that only handle gluten-free grains, and they go through testing to make sure they don’t have any gluten. Always check the labels and look for gluten-free certifications to make sure you’re eating safe oats if you can’t have gluten.

Can oatmeal cause gas and how can I prevent it

Oats, like many other high-fiber foods, can cause gas in some people. Gas is a natural byproduct of the digestive process, and it occurs when bacteria in the gut break down certain foods, particularly those that are rich in fiber and complex carbohydrates.

Oats are a good source of dietary fiber, specifically soluble fiber, which can promote healthy digestion and help regulate bowel movements. However, the same fiber content can also lead to increased gas production in the intestines.

If you are experiencing excessive gas or bloating after consuming oats, it might be due to fiber content. In such cases, you can try the following tips to reduce gas:

  1. Gradually increase your oat consumption: If your body is not used to consuming a lot of fiber, introduce oats slowly into your diet to give your digestive system time to adjust.
  2. Drink plenty of water: Staying hydrated can help the fiber move through your digestive system more smoothly.
  3. Soak oats overnight: If you’re using rolled oats, soaking them in water overnight can make them easier to digest and reduce the likelihood of gas.
  4. Be mindful of other gas-producing foods: Certain vegetables, legumes, and carbonated beverages can also contribute to gas, so consider your overall diet.
  5. Chew your food thoroughly: Properly chewing your food can aid digestion and reduce the likelihood of gas.

If you experience persistent or severe digestive issues after consuming oats or any other food, it’s a good idea to consult a healthcare professional to rule out any underlying health conditions and get personalized advice.

What’s the best protein powder for oatmeal

When choosing a protein powder to add to oatmeal, there are several factors to consider, such as taste, texture, nutritional content, and dietary preferences. Here are some popular types of protein powder that work well with oatmeal:

  1. Whey Protein: Whey protein is one of the most common and widely available protein powders. It is derived from milk, and it contains all essential amino acids that the body needs. Whey protein mixes well with oatmeal and provides a creamy texture. It comes in various flavors, so you can choose one that complements your oatmeal taste. However, many people feel gassy or bloated after consuming whey protein.
  2. Casein Protein: Also derived from milk, casein protein is slower-digesting than whey protein. It forms a thicker consistency, which can work well for creating a denser oatmeal texture. Casein protein can be a good option if you want to feel fuller for a more extended period. As with whey protein, many people experience digestive issues and sinus issues from consuming casein or whey protein powder.
  3. Plant-Based Protein: For those who follow a vegetarian or vegan diet or have dairy allergies, plant-based protein powders are a great alternative. Common options include pea protein, rice protein, hemp protein, and soy protein. Plant-based proteins are typically easily digestible and blend well. They are a great way to give your bowl of oatmeal extra protein.
  4. Flavored vs. Unflavored: Some protein powders come in flavored varieties, such as chocolate, vanilla, or berry, which can add a delicious twist to your oatmeal. If you prefer to maintain the original oatmeal flavor, you can opt for unflavored protein powder, which won’t overpower the taste. Typically, unflavored protein powders do not have added sugar or sugar substitutes, so you may need to add some if you prefer a sweeter breakfast.
  5. Sweeteners and Additives: Check the ingredient list to ensure the protein powder doesn’t contain excessive added sugars or artificial additives.

Ultimately, the best protein powder for oatmeal will depend on your personal taste preferences and dietary needs. It’s a good idea to try different options to find the one that suits you best. You can also experiment with the amount of protein powder you add to achieve your desired protein content and consistency in your oatmeal. 

I typically add 1 scoop of protein powder to my bowl of oats. This is my favorite protein powder. I like to purchase vanilla protein powder and add cocoa powder if I want chocolate protein powder. I find it’s more cost-effective. 

I also think this is one of the best vegan protein powders. It’s unflavored, organic, and made from simple ingredients. It has very little flavor so it’s a great choice if you don’t want added flavor, but you do want to increase your protein intake.

Can you recycle Ziploc bags

Yes! You can take your clean and dry plastic bags to any store that offers a plastic bag recycling program. You can place them in the same bin as the grocery shopping bags and feel good about recycling.

Even better than that, check out these BPA free, reusable bags.

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Easy Dairy Free Oatmeal Recipe Meal Prep Packets

Recipe

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5 from 13 votes
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Easy Dairy Free Oatmeal Recipe Healthy Homemade Oatmeal Packets

These make-ahead breakfast oatmeal packets are a must-try. 12 different mouthwatering flavors create the best vegan oatmeal so you can enjoy an irresistible and healthy breakfast every day of the week. These fantastic dairy-free oatmeal recipes are a great way to get your mornings started right.
Course Breakfast
Cuisine American, vegan
Keyword can oatmeal cause gas, dairy free oatmeal, dairy free oatmeal recipe, high protein oatmeal, meal prep oatmeal, vegan breakfast, vegan oatmeal,
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1 serving
Calories 163kcal
Author Cindy Newland with Intentionally Eat

Ingredients

  • 1/3 cup old fashioned oats
  • 2 tbsp dried fruit
  • 2 tbsp chopped nuts
  • 1 tsp add ins
  • 1 scoop plant based protein powder optional
  • 1/4 tsp cinnamon optional

Instructions

  • Make dairy free oatmeal recipe healthy homemade oatmeal packets.
  • Place packet contents in a microwave safe bowl and add 3/4 – 1 cup water, depending on whether you like thick or thin oatmeal.
  • Microwave for 1:30 -2 minutes, or until oatmeal is tender. Enjoy!

Notes

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Disclaimer: Although Intentionallyeat.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the band that was purchased, and in other unforeseeable ways. Intentionalyeat.com will not be held liable for any loss or damage resulting from your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first. Nutrition facts based on dried fruit, nuts and oats only. 

Nutrition

Serving: 1 | Calories: 163kcal | Carbohydrates: 23g | Protein: 4g | Fat: 7g | Fiber: 3g | Sugar: 2g

If you like this recipe, please leave a 5-star rating and tell me how it went in the comments below. I love hearing from you!


As you can see, this oatmeal combo has only 2 grams of sugar, or a 1/2 teaspoon compared to the 12 grams or 3 teaspoons from the store bought.

I like adding protein powder to boost the protein, add to the creaminess and to the sweetness, and boost satiety which is very important if weight loss is your goal. I never add sweeteners when I use flavored protein powders because the brand I use already has stevia.

If you don’t use sweetened protein powder, you could always add stevia, maple syrup, coconut sugar, molasses, monk fruit sweetener, agave, or any type of added sugar you prefer.  Find the combo and sweetness you like and enjoy!

EAT TO LOSE!


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20 Comments

  1. I’m just beginning to move around more comfortably in the kitchen, and I want to focus on eating healthy food. This outmeal sounds like the perfect meal to start the day with! Tasty and much healthier than the premade things they try to sell to you in the grocery stores.

  2. 5 stars
    This is such a great idea!! My kiddos just started back to school and this would be a perfect healthy start to their day. We eat alot of oatmeal but having it prepped and with deliciousness would be a bonus. Thanks for the idea.

  3. 5 stars
    Wow!!! This is such a fabulous idea!!! This will definitely make mornings run a little easier around here! I’m pinning this to save!!

  4. 5 stars
    This is such a good idea. So handy for on-the-go people too. I will be saving this recipe for sure.

  5. Oh my gosh so yum! I actually eat oatmeal for breakfast every single morning so I feel like I would love this.

  6. 5 stars
    I love the idea that I can customize these. I have definitely been known to buy the variety packs in the store, but there were always a few flavors we didn’t eat. I never thought of making my own.

  7. 5 stars
    What a great ideas and I love all the different flavours we can do as well! You’re right about those store bought ones. They are so full of sugar, just like all the cereal, muesli and granola. Making it yourself at home is the best thing you can do.

  8. 5 stars
    I love Healthy Homemade Oatmeal Packets! It’s so convenient. You get to cook or prepare one bowl every morning since it was already portioned. It’s easy to store too.

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