Breakfast Jar — Recipe 35 of 60
Cashew & Chia Seed Overnight Breakfast Jar
A beautiful, layered breakfast jar that assembles itself overnight while you sleep. Cashew cream on the bottom, chia pudding in the middle, oats on top — three distinct textures in one jar that make breakfast feel like something worth waking up for. Prepare multiple jars on Sunday and have breakfast ready for the entire week.
Nutrients (per serving)
- Calories
- ~420kcal
- Protein
- ~14g
- Carbs
- ~48g
- Fat
- ~20g
Ingredients
What you need
- 0130g split cashews, soaked in water for 30 minutes
- 022 tbsp black chia seeds
- 0350g rolled oats
- 042 tbsp sunflower seeds, lightly toasted
- 05300ml plant-based milk, divided
- 061 tsp honey or maple syrup
- 071 tsp vanilla extract
- 081 pinch of cinnamon
- 091 pinch of cardamom (optional)
- 10Fresh fruit to serve (mango, banana or berries)
Instructions
How to make it
- 01
Soak cashews in water for at least 30 minutes, then drain and rinse thoroughly.
- 02
Add soaked cashews and 80ml of plant-based milk into a blender and blend until completely smooth and creamy to make the cashew cream layer. Set aside.
- 03
In a small bowl combine chia seeds, 120ml of plant-based milk, half the honey, vanilla extract and cardamom if using. Stir well and set aside for 10 minutes, stirring once more after 5 minutes to prevent clumping.
- 04
In another small bowl combine rolled oats with remaining 100ml of plant-based milk, remaining honey and cinnamon. Stir well.
- 05
Toast sunflower seeds in a dry pan for 3 minutes until golden. Set aside to cool.
- 06
Assemble the jar in layers — start with cashew cream on the bottom, followed by the chia mixture in the middle, and finish with the oat mixture on top.
- 07
Cover the jar tightly and refrigerate overnight or for at least 6 hours.
- 08
In the morning, top with toasted sunflower seeds and fresh fruit.
- 09
Eat directly from the jar cold, or stir all layers together if you prefer a mixed consistency.
The science
Why it's good for you
This breakfast jar is a masterclass in layered nutrition — each layer contributes something distinct and valuable. The cashew cream base provides heart-healthy monounsaturated fats, magnesium and iron that support sustained energy and cardiovascular health. The chia middle layer is rich in omega-3 fatty acids and soluble fiber that expands overnight into a gel, slowing digestion and feeding beneficial gut bacteria. The oat top layer delivers beta-glucan fiber that lowers cholesterol and stabilizes blood sugar throughout the morning. Sunflower seeds added fresh on top retain their full vitamin E content. Together these layers create a breakfast that covers protein, healthy fats, complex carbohydrates, fiber and a broad spectrum of micronutrients — everything your body needs to perform at its best from the very first meal of the day.