Caramel Pecan Roll Overnight Oatmeal

Mmkay. This recipe is not the healthiest. It’s not sugar free, and it’s not sweetened by fruit. That being said, it’s still healthier than a buttery, sugary caramel roll. Right? Right.

Caramel-Pecan Roll Overnight Oatmeal #vegan

This recipe has a cinnamon-zucchini base with a sweet caramel topping, similar to what you would find at the top of a caramel pecan roll. It’s sweet and satisfying without being overly indulgent, so you can enjoy it in the morning without upsetting your stomach for the rest of the day (even if you have a sensitive gut like mine).

Caramel-Pecan Roll Overnight Oatmeal - The Oatmeal Artist #vegan

I finally watched the documentary Fed Up over the weekend, and my passion for nutrition and unprocessed food is renewed. I feel a little uneasy posting this recipe for that reason, but I had the idea and wanted to make it happen. I had already committed to making it and sharing it with you.

Caramel-Pecan Roll Overnight Oatmeal - The Oatmeal Artist

If you have yet to see Fed Up, I highly recommend it. It’s a fantastic documentary that delves into some of the food-related topics I’m most interested in, like the political decisions that go into our dietary recommendations and advertising by major food companies. It’s devastating stuff, but it never fails to motivate me to be better and eat better. 🙂

Caramel-Pecan Roll Overnight Oatmeal by The Oatmeal Artist #vegan

Carm-Pec GIF

Random Recommendations:

Caramel Pecan Roll Overnight Oatmeal

Prep Time: 5 minutes

Yield: serves 1

What you'll need:

  • 1/2 cup milk of choice (or water)
  • 1/2 cup old-fashioned oats (I use Country Choice Organic)
  • 1/4-1/3 cup pureed or shredded zucchini or yellow squash (optional)
  • 2 tsp maple syrup (optional, I omitted)
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • scant 1/8 tsp butter extract (make sure it's vegan) (optional)
  • 1-3 tsp chia seeds (optional, add extra tbsp liquid if using)
  • handful or raisins (optional)
  • pinch of salt
  • caramel for topping (I use a vegan caramel-flavored agave)
  • pecans for topping

How to make it:

  1. Combine all ingredients except caramel and pecan, cover, and let sit overnight in the fridge (or at least several hours).
  2. When ready to eat, heat for a minute and a half in the microwave OR leave cold. Top with pecans and caramel sauce and ENJOY!

Just an FYI:

Maple syrup could be subbed for the caramel.

Caramel-Pecan Roll Overnight Oatmeal by The Oatmeal Artist


About Lauren Smith

Lauren is a herbivore, Slytherin, and connoisseur of oats. She is a former teacher who is currently studying to earn a master’s degree in curriculum development. You can follow her on Instagram, Twitter, Pinterest, and Facebook.

11 Responses to Caramel Pecan Roll Overnight Oatmeal

  1. Cassie says:

    This is perfect! I just had overnight oats this morning 😀

  2. I understand how you feel, but at the same time I think it’s easy for us health food junkies to be too hard on ourselves. Most people would NOT feel the least twinge of guilt about eating oatmeal with zucchini in it. Btw, Cornell is running an online course at the moment called Ethics of Eating that I think you would enjoy. I’ve found it very thought-provoking:

  3. Lisa says:

    As an experiment, I made this recipe and substituted red lentils (from guest post by Helen) for the zucchini. It was absolutely delicious!

    • Lyndsey B says:

      That sounds great! I bet lentils, or even chickpeas, are the right flavor/texture to use in oatmeal. It also adds som healthy fats. I’ll have to try this!

  4. Christine says:

    I loved this recipe! I added the optional 1/3 cup zucchini, 1/8 tsp butter extract, and 1 tsp chia seeds plus 1 T water. For the topping, I used the same caramel agave blend that you did. The agave smelled more like maple than caramel, but it still tasted delicious. This oatmeal tasted especially decadent warm with a generous amount of pecans and caramel on top. Please do more “unhealthy” recipes like this! Even if you aren’t crazy about them, some of your readers might be!

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