Carrot Cake Overnight Oats

There’s something about spring that makes me crave lighter, brighter breakfasts. And these Carrot Cake Overnight Oats have quickly become one of my favourite ways to start the day! They’re creamy, a little sweet, full of texture, and totally remind me of carrot cake (without the sugar crash). Plus, they’re packed with ingredients that support energy, focus, gut health, and mood—making them the perfect recipe to share during Mental Health Awareness Month.

Let me show you why these Carrot Cake Overnight Oats are so nourishing, and why I recommend them to busy people looking for an easy, feel-good breakfast that helps them bounce back from burnout.

Carrot Cake Overnight Oats

Prep time: 10 min | Chill time: Overnight | Serves 4
Vegetarian & Gluten-Free

Ingredients

• 1 cup plain Greek yogurt
• 2 cups milk of choice
• 2 Tbsp maple syrup
• 1 tsp vanilla extract
• 2 cups rolled oats
• 1 small carrot, ½ cup packed shredded
• 5 Medjool dates, ½ cup pitted and chopped
• ½ cup walnuts, chopped
• ¼ cup ground golden flax
• ¼ cup unsweetened shredded coconut
• 1½ tsp ground cinnamon
• ½ tsp ground ginger
• ¼ tsp ground nutmeg
• ¼ tsp salt

Directions

1. In a large bowl, mix the yogurt, milk, maple syrup, and vanilla until smooth.
2. Stir in the oats, carrots, dates, walnuts, flax, coconut, and spices. Mix until everything is well combined.
3. Transfer to jars or a sealed container. Chill for 6–8 hours or overnight.
4. In the morning, stir well. Add more milk if you like a thinner consistency. Top with extra walnuts or coconut if desired!

How These Carrot Cake Overnight Oats Support Mental Well-Being

These overnight oats are one of my favourite examples of how breakfast can do so much more than just fill you up. It can support your mental well-being too! They taste like carrot cake (yes, really!) but are loaded with nourishing ingredients that help you feel calm, focused, and energized throughout the day.

Here’s why I recommend this recipe. Especially for those feeling overwhelmed, burned out, or just needing a mood and energy reset:

• Greek yogurt: A great source of protein and probiotics, which support a healthy gut microbiome. Since over 90% of your serotonin (your feel-good hormone) is produced in the gut, keeping it healthy is key for mood balance.
• Rolled oats + Medjool dates: These fibre-rich complex carbs provide steady energy and help prevent blood sugar crashes—so you’re not left feeling irritable or foggy mid-morning.
• Walnuts + ground flax: Packed with plant-based omega-3s, which are essential for brain health and have been shown to ease symptoms of anxiety and depression.
• Carrots: Naturally sweet and rich in beta-carotene for skin health, but also a gentle way to boost fibre and antioxidants.
• Warming spices: Cinnamon, ginger, and nutmeg are not only delicious—they’re anti-inflammatory and help balance blood sugar, both of which are connected to more stable moods and clearer thinking.

When you start your morning with something that nourishes your body and supports your emotional health, it makes a big difference in how you feel. This recipe is grounding, supportive, and a total go-to if you’re looking for a gentle reset—especially during times of stress.

https://youtube.com/shorts/DxLPsvpuIT4

Lunch and Learns For Mental Health Awareness Month

If you love learning about how nutrition supports your mental and emotional health, you’ll love the Lunch & Learn sessions I’m running this spring for Mental Health Awareness Month.

Whether you’re an HR leader, a manager, or a team member who cares about wellness at work, these interactive virtual sessions are designed to help your team feel their best. Each one is packed with practical tips, science-backed insights, and realistic strategies that your employees can apply right away.

Here’s a closer look at what’s available this season:

• Bounce Back from Burnout: Burnout is more common than ever, especially post-pandemic. In this session, I dive into how chronic stress affects the body, and share targeted nutrition and lifestyle strategies to reduce symptoms of burnout. Your team will walk away feeling empowered to support their bodies and minds in a sustainable way.
• Finding Focus: Distractions are everywhere these days. This session offers tools and habits that support cognitive function, memory, and sustained attention. I share how proper nutrition, hydration, and movement can sharpen your mind, boost productivity, and help you stay on task—especially during long workdays.
• Reduce Stress and Improve Your Mood: Stress and low mood go hand-in-hand, but small dietary and lifestyle changes can make a huge difference. In this session, I explore how stress impacts the body, how to reduce cortisol naturally, and what foods help regulate your nervous system. Spoiler: it’s not just about kale!
• How to Get a Good Night’s Sleep: Sleep is the foundation of mental health—and yet, so many people struggle with it. I unpack the reasons why you may be tossing and turning. I share nutrition tips, evening rituals, and sleep-supporting supplements that can help you finally rest.
• Eat Your Way to Happiness: Yes, food can literally make you happier! In this feel-good session, I highlight nutrients that boost serotonin, dopamine, and other feel-good chemicals. You’ll learn which foods support a positive mood and how to build balanced meals that energize you.

If you’re ready to bring one (or all!) of these sessions to your team, you can get in touch with me at info@jesselanewellness.com . You can also learn more about my sessions at on my Corporate Wellness Page.

Healthy Breakfast Roundup

Raspberry Chocolate Chia Pudding

If you’re looking for a simple yet delicious way to start your day, this Raspberry Chocolate Chia Pudding is a perfect choice. It’s creamy, chocolatey, and naturally sweetened with juicy raspberries, making it feel like a treat while still being incredibly nourishing.

Savoury Mushroom Spinach Breakfast Hash with Fried Eggs

This Savoury Mushroom Spinach Breakfast Hash with Fried Eggs is one of my go-to morning meals. It’s filled with sautéed mushrooms, tender spinach, and perfectly cooked potatoes—all topped with a golden, runny fried egg.

Energizing Granola Parfait

This Energizing Granola Parfait is a quick, satisfying breakfast. It is perfect for busy mornings when you still want something nourishing and delicious. Creamy Greek yogurt mixed with protein powder gives it an energizing boost to keep you full and focused. All the while crunchy granola adds texture and a hint of sweetness. You can keep it simple or take a moment to layer it with fresh fruit for a breakfast that looks as good as it tastes.

Make-Ahead Roasted Red Pepper Frittata Muffins

These Make-Ahead Roasted Red Pepper Frittata Muffins are great nutrient-packed, and perfect for busy mornings. Filled with roasted red peppers, spinach, and feta cheese, they offer a savoury, flavorful combo that I love!