Superfood Zucchini Overnight Oats (Kid-Approved + Perfect for Meal Prep!)

As many of you know, I’m a big fan of meal prepping — and this superfood-packed overnight oats recipe is one of my absolute favorites. It’s quick, easy, loaded with nutrients, and even lets me sneak in a veggie without my son noticing (major mom win!).

This wholesome breakfast is a family favorite in our house — my son loves it as a fun grab-and-go breakfast or midday snack, and I love how nourishing it is for all of us. Whether you’re feeding picky eaters, trying to add more veggies to your family’s diet, or simply looking for a new go-to breakfast, this one checks all the boxes.

Why You'll Love These Zucchini Overnight Oats

✅ Quick and easy meal prep – Takes just minutes to assemble and lasts up to 4 days in the fridge

✅ Kid-friendly – Sweet, creamy, and fun to eat straight from the jar

✅ Family-approved – Perfect for busy mornings or after-school snacks

✅ Superfood-rich – With chia seeds, goji berries, and cinnamon

✅ Veggie boost – Hidden zucchini adds nutrients without changing the flavor

Ingredients (Makes 3 Servings)

• 1.5 cups sprouted rolled oats

• 3 tablespoons chia seeds

• 2 teaspoons maple syrup (omit for children under 2)

• 1.5 cups almond milk or raw milk

• 1 cup grated zucchini

• 2 teaspoons cinnamon

• Pinch of sea salt

• Toppings: fresh berries, goji berries, unsweetened coconut shavings
  
  

Instructions

1. Grab three 6 oz glass jars.
   

2. Evenly divide the dry ingredients (oats, chia seeds, cinnamon, sea salt) into each jar.
   

3. Add maple syrup (skip if serving to children under 2).
   

4. Pour ½ cup of almond milk or raw milk into each jar.
   

5. Secure lids and shake well until chia seeds and ingredients are evenly combined.
   

6. Refrigerate for at least 6 hours (overnight is best).
   

7. In the morning, top with berries, goji berries, and coconut shavings — and enjoy!
   

Nutrition Notes + Tips

🌾 Choose clean oats: Oats can be high in glyphosate. I recommend sprouted rolled oats from One Degree Organic Foods — they’re certified glyphosate-free and sprouting boosts nutrient absorption.

🥛 Almond milk tip: Make your own with an Almond Cow (so easy and clean!). If buying store-bought, look for minimal ingredients — no gums, seed oils, or additives.

🧂 Celtic Sea Salt: My go-to brand for quality minerals without the toxins. Tested for heavy metals and pollutants — a pantry essential!

🥒 Zucchini: A stealthy veggie packed with Vitamin A, lutein, and Vitamin C — great for vision and immune health.

🌰 Chia Seeds: High in fiber, omega-3s, protein, and powerful antioxidants that help fight inflammation and free radicals.

🍁 Maple Syrup: A natural sweetener with a lower glycemic index than sugar, and rich in essential minerals like magnesium and zinc.

🍓 Goji Berries: A favorite superfood in our home — wonderful for eye, skin, and liver health, and loaded with Vitamin A, C, and iron.

🥥 Coconut: Adds texture and healthy fats — antibacterial and blood sugar-supportive.

Make-Ahead Tip

Prep a few servings at a time to simplify your mornings all week. These oats are great straight from the fridge — no heating required — making them ideal for busy school mornings or post-nap toddler snacks.

Let Me Know What You Think!

I hope your family loves this recipe as much as mine does. 💛
Drop a comment below if you try it — or tag me on Instagram and tell me your favorite toppings!

xoxo,
CF 🤍🩵