These Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Sauce{gluten free, vegan, low FODMAP} are the ultimate healthy “dessert for breakfast” treat!

These Chocolate Overnight Oats with Chia Seeds and Warm Strawberry Vanilla Compote are the ultimate healthy

You can thank my Aunt Judy, my daughter SiSi, and Raymond Reddington for these scrumptious, heart healthy Vegan Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Sauce. Mmmm….

First my Aunt Judy. She’s the best! And, she’s also one of my biggest Spicy RD fans who shares my newsletter with all of her friends. Thank You Aunt Judy!!! She recently emailed me asking if I had any recommendations for heart healthy foods to help lower cholesterol…

Hi EA,

Do you have any recommendations on how to lower cholesterol via food intake versus medication? Or do you know a good website I can visit that addresses this?


PS  Glad you had fun skiing.  And we loved the thank you notes from the kids. β™₯

So, for you, Aunt Judy, here’s a list of some of my favorite heart healthy foods to help lower cholesterol…

No. 1 | OATS

They’re a good source of beta-glucans, a type of soluble fiber which helps lower LDL cholesterol. As a bonus, oats are a prebiotic food with resistant starch {like in my Happy Belly Brownie Bites with Green Banana Flour}, to help feed a healthy gut microbiome!

Try It!–> Oatmeal Peanut Butter Chia Breakfast Cookies


Another great source of soluble fiber, and microbiome friendly to boot! Tip–> Eating 5-10 grams of soluble fiber each day can reduce LDL Cholesterol by ~5%.

Try It!–> Black Bean Walnut Brownies


Although studies on lowering cholesterol with chia seeds are mixed, they are a good plant-source of omega-3 fatty acids which may help lower triglycerides, decrease the risk of arrhythmias {abnormal heartbeats}, & lower blood pressure.

Try It!–> Ginger Matcha Green Tea Infused Chia Pudding

No. 4 | NUTS

They contain antioxidant rich vitamin E and phytochemicals, along with arginine, a nonessetial amino acid that helps keep arterial walls nice and pliable. Aim for 5+ ounces of nuts per week-an amount that has been linked to a 35-50 % decrease in heart disease incidence and death.

Try It–> Mexican Chocolate Almond Butter


Rich in pectins, another type of soluble fiber that helps lower LDL cholesterol, strawberries, citrus fruits, and apples are all on my list of favorite heart healthy foods!

Try It!–> Sunshine Chocolate Covered Orange Slices

 For more heart healthy foods, check out this list of 11 foods that lower cholesterol + a list of foods to cut back on too!

Strawberry sauce in a blue serving cup.

Second, my sweet daughter Sisi. She just finished her week long experiment following a vegan diet, based on a bet she made with her Grandpa Gil, who didn’t think she would stick to it. Grandpa Gil, if you’re reading this, it’s time to pay up!

And, while she doesn’t plan on staying on a vegan diet at this time, {she’s been following a vegetarian diet for the past year}, she did discover some new vegan foods she really enjoys, including veggie burgers, almond milk, Hail Merry Chocolate Chip Cookie Dough Bites {who can blame her!}, and this dairy-free, probiotic rich So Delicious Coconut Milk Yogurt that I incorporated deliciously into these Chocolate Overnight Oats with Chia Seeds, along with one of her all-time favorite fruits-strawberries!

So Delicious Coconut Yogurt is a delicious dairy free, vegan yogurt alternative.

And, last but not least, Raymond Reddington. If you have NO CLUE whatsoever who Raymond Reddington is, you clearly have never watched The Blacklist, one of my current binge shows on Netflix. And he’s also the inspiration for these Vegan Chocolate Overnight Oats, simply because I was watching The Blacklist last night, right before bed, when I suddenly had the urge to run to the kitchen and make them.

I am SO glad that I did.

So, here’s my heart healthy vegan Chocolate Overnight Oats recipe for you Aunt Judy, SiSi, and Raymond.

And, for the rest of you too. Enjoy!

Chocolate Overnight Oats w/ Strawberry Vanilla Sauce

These Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Sauce {gluten free, vegan, low FODMAP} are the ultimate healthy "dessert for breakfast" treat!
5 from 6 votes
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Prep Time: 5 minutes
Cook Time: 5 minutes
3 hours
Total Time: 3 hours 10 minutes
Servings: 1 serving


  • 1/3 cup gluten free oats
  • 1 container So Delicious Chocolate Coconut Yogurt, or 5 ounces of your favorite chocolate yogurt
  • 1/2 cup non-dairy milk, of choice
  • 1 tablespoon chia seeds
  • 1/8 teaspoon salt
  • 1 cup strawberries, frozen & thawed or fresh
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup
  • 1 pinch salt
  • Cacao Nibs, optional, for serving


Make The Oats

  • Place oats, yogurt, milk, chia seeds, and salt in a glass jar or bowl. Set in refrigerator overnight, or for 3-4 hours, until oats are softened. If using frozen strawberries, place them in the refrigerator too, and allow to thaw overnight, or defrost them in the microwave before making the compote.

Make the Warm Strawberry Vanilla Sauce

  • Heat a saucepan over medium heat. Add thawed strawberries and saute for ~ 1minute, then mash with a fork or potato masher. Stir in maple syrup and vanilla, and cook for an additional 1-2 minutes.

To Serve

  • Top the overnight oats with the strawberry compote, and sprinkle cacao nibs on top if desired.


Meal Prep Tips
You can make several jars of oats ahead of time, and keep them in the refrigerator, well covered, for up to 3 days before serving. In addition, you can make the strawberry compote ahead of time, store it in the refrigerator, and heat it up in the microwave before serving.
Make it Low FODMAP: Per Monash app (as of 2/8/20) coconut yogurt is low FODMAP, however always read labels as ingredients may change. You can also use lactose free yogurt (i.e. Green Valley or Siggi’s) + cocoa powder as an alternative to the chocolate coconut yogurt.


Calories: 440kcal | Carbohydrates: 65g | Protein: 15g | Fat: 12g | Saturated Fat: 1g | Sodium: 423mg | Potassium: 533mg | Fiber: 11g | Sugar: 27g | Vitamin A: 465IU | Vitamin C: 123.2mg | Calcium: 577mg | Iron: 3.2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Brunch
Cuisine American, Gluten Free, Low FODMAP, Mediterranean, MIND Diet, Vegan, Vegetarian
Keyword healthy breakfast, oatmeal, overnight oats
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Overnight oats with strawberry sauce and cacao nibs

Here are a few more recipes with strawberries, oats, and chocolate I think you’ll love!

Let’s chat! What are your favorite heart healthy foods? Have you tried chocolate overnight oats before? If so, what are your favorite toppings to put on them? Have you watched The Blacklist? Any favorite “binge worthy shows” you recommend???