I used to think that managing my blood pressure meant eating boring, bland food for breakfast. I pictured endless bowls of plain, mushy oatmeal and sighed. Boy, was I wrong! The truth is, eating for your heart can (and should!) be an absolutely delicious adventure.
This recipe is my proof. It’s a rich, creamy, and deeply chocolatey breakfast that honestly tastes more like a pudding than a health food. It’s the perfect solution for busy mornings and one of my favorite ways to make DASH diet overnight oats. You’ll feel like you’re having dessert for breakfast, all while knowing you’re starting your day the heart-healthy way.
Why This is the Perfect DASH Diet Recipe
When I was creating this recipe, I wanted something that checked all the boxes: easy, delicious, and perfectly aligned with a healthy lifestyle. This is what makes it so special.
- Rich, Fudgy Flavor: We use a special trick to get a deep chocolate flavor that tastes incredibly indulgent.
- Ready in 7 Minutes: Seriously! You just mix everything together and let the fridge do the work.
- Perfect for Meal Prep: Make a batch on Sunday for a stress-free, grab-and-go breakfast all week long.
- Packed with Goodness: It’s loaded with fiber and protein to keep you feeling full and energized until lunch.
The Building Blocks of Flavor
The magic of delicious, healthy cooking is all in the ingredients you choose. We’re not using anything complicated here, but these simple powerhouses are what make this recipe shine.
Dutch-Processed Cocoa Powder
This is our secret weapon for that deep, fudgy flavor. Unlike regular cocoa, Dutch-processed cocoa has been treated to neutralize its acidity, resulting in a smoother, less bitter taste. It allows us to create a rich, satisfying no sugar added oatmeal recipe that doesn’t need a ton of sweetener to taste amazing.
Old-Fashioned Rolled Oats
When you’re looking for recipes for high blood pressure, oats are a true superstar. They are packed with a type of soluble fiber called beta-glucan, which is fantastic for heart health. We use old-fashioned rolled oats because they maintain a wonderful, chewy texture after soaking, unlike instant oats which can turn to mush.
The Recipe
Ready to see just how simple this is? Here’s everything you need to whip up a batch of this chocolatey goodness.
No-Cook Chocolate Fudge Oats
Equipment
- Medium mixing bowl
- Whisk
- Measuring cups and spoons
- Four 8-ounce (240 ml) airtight jars or containers
Ingredients
- 2 cups 160 g old-fashioned rolled oats
- ½ cup 60 g unsweetened, plain plant-based protein powder (low-sodium, ≤120 mg sodium per 30g serving)
- ¼ cup 22 g unsweetened Dutch-processed cocoa powder
- ¼ tsp ground cinnamon
- 2 ¼ cups 540 ml unsweetened, no-salt-added cashew milk, plus more if needed
- 3 Tbsp 36 g all-natural zero-calorie sweetener (e.g., monk fruit-erythritol blend)
- 1 tsp pure vanilla extract
Instructions
- Activate the Cocoa: In the medium mixing bowl, whisk the Dutch-processed cocoa powder with 2 tablespoons of the cashew milk until a smooth, thick paste forms. This step ensures a deep, lump-free chocolate flavor throughout.
- Combine Dry Staples: Add the rolled oats, protein powder, and ground cinnamon to the bowl with the cocoa paste. Stir briefly to distribute the ingredients.
- Introduce Liquids: Pour the remaining cashew milk, zero-calorie sweetener, and vanilla extract into the bowl over the dry ingredients.
- Create the Base: Whisk everything together vigorously for about 1 minute. Ensure all ingredients are fully incorporated and the mixture is smooth and consistent, with no visible clumps of powder.
- Portion and Chill: Carefully divide the oat mixture evenly among the four airtight jars. Seal them tightly and place them in the refrigerator to set for a minimum of 3 hours, or preferably up to 8 hours for the thickest consistency.
- Final Stir and Serve: Before serving, remove the jars from the refrigerator and give the oats a thorough stir to create a creamy, uniform texture. The oats will have thickened considerably into a pudding-like state. Enjoy chilled, directly from the jar.
Notes
- Storage: These oats can be stored in their sealed containers in the refrigerator for up to 4 days, making them ideal for meal prep. The texture will continue to soften and thicken over time.
- Ingredient Sourcing: Choosing a "no-salt-added" plant milk and a protein powder specifically marked as "low-sodium" or with sodium content under 120mg per 30g is crucial for this recipe's nutritional profile.
- Troubleshooting: If the oats seem too thick for your liking after chilling, simply stir in an extra splash of no-salt-added milk until you reach your desired consistency. If the mixture is too thin, add 1 teaspoon of chia seeds per jar and let it rest for another 30 minutes to absorb excess liquid.
Nutrition Information
Per serving (1 jar, approx. 206 g)Tips for a Perfect Result
I’ve made these oats more times than I can count! Here are a few of my go-to tips to make sure they come out perfectly every single time.
- Don’t Skip the Bloom! That first step of mixing the cocoa powder with a little milk is key. It creates a smooth chocolate paste that prevents clumps and ensures a rich flavor in every single bite.
- Airtight Jars are Your Friend. Storing your oats in airtight jars (like mason jars) keeps them fresh all week. Plus, they make for a super easy and portable breakfast you can take on the go.
- Mix Before You Eat. The oats will thicken up considerably in the fridge. For the creamiest, most pudding-like texture, give them a really good stir right before you dig in.
Frequently Asked Questions (FAQ)
What is a good breakfast for the DASH diet?
This recipe is a perfect example! A good DASH diet breakfast should be low in sodium, high in fiber and key minerals like potassium, and balanced with protein to keep you full. This ticks all those boxes and proves that low sodium breakfast recipes can be incredibly flavorful.
Can I use a different kind of milk?
Absolutely! Feel free to use any unsweetened, no-salt-added plant-based or dairy milk you prefer. Almond, soy, and oat milk all work beautifully in this recipe. Just be sure to check the label for that “no salt added” claim.
Is this recipe good for meal prep?
It’s one of the best DASH diet breakfast ideas for meal prep! You can make 4 servings at once, and they will stay delicious in the fridge for up to 4 days. It’s a huge time-saver for busy weeks.
A Taste of Healthy Living
See? Following a heart-healthy diet is anything but restrictive. It’s about learning how to use wholesome ingredients to create food that makes you feel amazing, both inside and out. This recipe is more than just a meal; it’s a celebration of delicious, vibrant, and joyful eating.
I truly hope you give these chocolate fudge DASH diet overnight oats a try. Let me know what you think in the comments below!
