Cardamom and Orange Overnight Oats

Published on: September 6, 2023

As a virgo I am fully ready for the return-to-scheduled-life September vibes, but I get it that not everyone is completely on board. If you follow the Ayurvedic clock to guide your daily schedule then you know how important it is to make time to eat a balanced breakfast. 

My clients tell me that their number one reason for skipping breakfast is that there simply isn’t enough time to make and eat a nutritious meal. We’ll talk about time management in another post, but this recipe is sure to help you out with your morning rush- if breakfast is already made all you need is about 10 minutes to mindfully eat. 

I prefer my oats to be warm so I give my overnight oats a brief 45 seconds in the microwave before topping with seeds and fruit. You don’t want your food to be hot enough to peel layers off the roof of your mouth- just warm enough to feel cozy on a brisk fall morning. 

Cardamom And Orange Overnight Oats

Print Recipe
Refreshing and lightly spiced overnight oats
Course Breakfast
Keyword Breakfast, Easy, Meal Prep
Prep Time 15 minutes
Refrigerate time 8 hours
Total Time 8 hours 15 minutes
Servings 2
Calories 378


  • 1/2 cups plain Greek yogurt
  • 1 cups rolled oats gluten free if needed
  • 1 cups almond milk unsweetened or milk of choice
  • 2 Tbs chia seeds
  • 1 Tbs maple syrup
  • 1 orange zested (for 1 tablespoon orange zest)
  • 1/4 tsp cardamom ground
  • 1/4 tsp cinnamon
  • 1 Tbs pumpkin seeds for garnish
  • 1 orange sliced optional, for garnish



  • Zest orange for 1 tablespoon of zest.


  • In a glass jar, mix yogurt, oats, milk, chia seeds, maple syrup, orange
  • zest, cardamom, and cinnamon. Add the top to the jar and shake.
  • Leave in the fridge overnight.
  • Top with pumpkin seeds and orange slices or other fruit.



Serving: 2g | Calories: 378kcal | Carbohydrates: 58g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 3mg | Sodium: 186mg | Potassium: 570mg | Fiber: 12g | Sugar: 20g | Vitamin A: 305IU | Vitamin C: 70mg | Calcium: 371mg | Iron: 3mg


Here are some of my favorite reasons to include these spiced oats in your fall meal plan: 

  1. Oats are a whole grain: not only nourishing your body, but also supporting a healthy gut- important in the season of back-to-school illness. 
  2. Cardamom helps bloating: many women experience PMS bloating and the thought of eating oats seems like a recipe for elastic waist bands. Cardamom is a natural gas reducer- and it’s a spice that reminds me of fall. 
  3. Protein: you probably don’t get enough at breakfast unless you eat eggs. The chia seeds and Greek yogurt in this recipe add a full serving of protein. If you use cow’s milk you can increase that amount by 4 more grams per serving.
  4. Immune boosting: with vitamin C and vitamin D this breakfast staple is a fall must. 

If you think that you don’t have time for breakfast I challenge you to rethink your morning routine. 

How would it feel to save yourself the inconvenience of a 2-week long cold, the discomfort of a day of bloating and PMS constipation, and even avoid mid- afternoon moodiness? If that sounds like something you need, then it’s totally worth gifting yourself 10 minutes to sit down and have a mindful breakfast. 

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Dog mom, vata/pitta, virgo.

Someday I’ll have chickens.

My perfect day is spent in the garden with a big-ass cup of coffee and the dog napping in the AZ sunshine.

Routinely found in tree pose while cooking.

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