Passionfruit Overnight Oats for First Trimester Morning Sickness
These Passionfruit Overnight Oats came from a moment when lemon had officially worn out its welcome.
I still needed something bright to cut through the nausea, but my body was craving a different kind of freshness. The flavor instantly took me back to a trip to Brazil, where I tasted passionfruit for the first time.
On days when lemon still feels okay, I reach for my Blueberry Lemon Overnight Oats, but this version became my little mental escape when I needed something new.
Why This Pregnancy Passionfruit Overnight Oats Recipe for First Trimester Moms Works
- Helps calm nausea. Bright, tart passionfruit can feel refreshing when sickness lingers.
- Easy to tolerate. Soft, chilled oats sit gently on an unsettled stomach.
- Gentle sweetness. Light honey or agave avoids sugar overload.
- Low-effort comfort. Make-ahead ease for mornings when energy is low.
- Emotional lift. Sunny flavors offer a mental escape when days feel heavy.
How The Ingredients In These Passionfruit Overnight Oats Support You & The Baby
The oats are cool and creamy, with little pops of tart passionfruit that wake up your senses without overwhelming your stomach.
The flavor is sunny and light, and the texture feels soothing when everything feels a bit unsettled. Eating it slowly feels almost grounding, like giving your body something refreshing without asking too much of it.
Prep Time: 10 minutes / Total Time: 10 minutes + overnight chilling / Yields: 1-2 servings
Ingredients
- 1 cup (80 g) old-fashioned rolled oats
- 1 1/4 cups (300 ml) 10-Minute Almond Milk or Overnight Almond Milk (or your favorite store-bought one)
- 1/2 cup (120 g) unsweetened plain Greek yogurt or coconut yogurt (or your favorite vegan one)
- 1–2 tablespoons honey or agave syrup
- Pulp from 1 passionfruit (about 2 tablespoons or 30 ml) or canned passionfruit pulp
Optional Toppings
- 1/4-1/2 cup unsweetened plain Greek yogurt
- Pulp from 1 passionfruit (about 2 tablespoons or 30 ml) or canned pulp
Preparation Instructions for Pregnancy-Friendly Passionfruit Overnight Oats
- In a medium bowl or two individual jars, combine the rolled oats, almond milk, yogurt, honey, and passionfruit pulp.
- Stir everything together gently until well mixed and the passionfruit is evenly distributed.
- Cover and refrigerate overnight or for at least 4 hours.
- In the morning, give the oats a gentle stir.
- Top each serving with a dollop of extra yogurt and the remaining fresh passionfruit pulp just before eating.
Tips & Variations For the Best Pregnancy-Safe Passionfruit Overnight Oats
- Meal prep: Double or triple the recipe and you've got breakfast for the whole week (almost) ready to go!
- Add protein: Before refrigerating, stir 1-2 tablespoons of my 1-Ingredient Almond Butter into the oat mixture until smooth. I don't recommend peanut butter because it has a stronger flavor.
- Swap the sweetener: If you don't have honey, 1-1 1/2 teaspoons granulated sugar will get you a similar flavor profile.
- Swap the type of milk: Oat milk, Homemade Pistachio Milk, rice milk, coconut milk, or any type of plant-based milk works great for this recipe.
- Use sweetened milk: Using sweetened almond milk lets you reduce the maple syrup in the recipe or skip it altogether. Try my Sweetened Almond Milk (3-Ways!) for this recipe. My favorite variation is the Honey Almond Milk for these overnight oats!
- Choose the right oats: Avoid steel-cut oats and instant/quick oats. Steel-cut oats won't soften and will remain quite gritty in texture, whereas instant oats will turn into a strange pudding. Stick to old-fashioned oats for best results.
- Make it dairy-free & vegan: Swap the Greek yogurt in the recipe for almond yogurt or coconut yogurt.
- More toppings: When in season, I love adding a handful of goldenberries! Dried cranberries, sliced almonds, and coconut chips are other great options. 1-2 tablespoons should be enough.
What to Serve With These Passionfruit Overnight Oats
Here are my favorite ways to enjoy them:
- On their own, when that's all my nausea can handle.
- Nibbling on my Peanut Butter Banana Rice Cakes.
- Eating my Pistachio Butter Toast or Peanut Butter Banana Toast.
- Snacking on a plain cracker.
How to Store These Passionfruit Overnight Oats
-
Fridge: The prepared oats can be stored in an airtight container for up to 4 days. Feel free to refrigerate them with the toppings.
FAQs
Are passionfruit overnight oats safe during pregnancy?
Yes. Passionfruit overnight oats are safe during pregnancy when made with pasteurized yogurt and properly refrigerated.
Is passionfruit okay to eat in the first trimester?
Yes. Passionfruit is generally safe during the first trimester and its bright, tart flavor can feel refreshing when nausea is present.
Are overnight oats good for nausea during pregnancy?
They can be. The soft, chilled texture of overnight oats is often easier to tolerate than hot or dry foods during morning sickness.
Can I eat overnight oats cold while pregnant?
Yes. Cold foods are commonly better tolerated during pregnancy nausea, and overnight oats are designed to be eaten chilled.
Does passionfruit help with morning sickness?
While not a treatment, tart and citrus-like flavors such as passionfruit are often preferred during nausea and may feel more refreshing than sweet or heavy foods.
Can I make passionfruit overnight oats dairy-free during pregnancy?
Yes. Using coconut or almond yogurt instead of Greek yogurt makes this recipe completely dairy-free and pregnancy-friendly.
A Note From My Chaotic Kitchen
Early pregnancy taught me that relief does not always come from fixing nausea, sometimes it comes from gently distracting it.
Choosing flavors that feel joyful, familiar, or nostalgic can make a hard morning feel more manageable. A cool spoon, a bright scent, and a few quiet minutes can be enough.