Pumpkin seeds get overlooked next to flashier gut-health stars, but a small handful delivers a solid dose of magnesium and zinc alongside fiber that your gut bacteria can actually ferment. Stir them into a jar of oats with fresh ginger and turmeric, let it sit overnight in the fridge, and you get a creamy, faintly spicy breakfast that's ready before you are. For more make-ahead options, try our Baobab Fruit Overnight Oats or Overnight Chia Pudding with Fresh Fruit.
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 2 tablespoons pumpkin seeds, plus extra for topping
- 3/4 cup unsweetened oat milk
- 1/4 cup plain coconut yogurt (with live cultures)
- 1 teaspoon fresh grated ginger
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1 tablespoon maple syrup
- Pinch of black pepper
- Sliced banana, for serving
Instructions
- In a jar or bowl, combine the oats, chia seeds, pumpkin seeds, oat milk, coconut yogurt, ginger, turmeric, cinnamon, maple syrup, and black pepper.
- Stir well until everything is evenly mixed and no dry oats remain visible.
- Cover and refrigerate for at least 6 hours or overnight.
- In the morning, stir again and loosen with a splash more oat milk if it's too thick.
- Top with sliced banana and extra pumpkin seeds before serving.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 13g |
| Total carbohydrates | 40g |
| Dietary fiber | 9g |
| Protein | 10g |
| Sodium | 65mg |
Why This Is Good for Your Gut
Chia and oats both carry beta-glucan and soluble fiber that feed short-chain-fatty-acid-producing bacteria like Faecalibacterium prausnitzii, while black pepper's piperine helps your body absorb curcumin from the turmeric, which has its own mild anti-inflammatory effect on the gut lining.
Prep it once, eat it four times, gut happy the whole week.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
