Name: Sunny Overnight Oats & Kiwi Chia Jam – Eat the Rainbow
Ingredients: 1 cup rolled oats or quick oats; 1 cup unsweetened almond milk or your favorite milk; Pinch of sea salt; 1 cup cottage cheese or yogurt, use plant-based for vegan; ½ scoop vanilla protein powder plant-based for vegan, optional; 1 cup pineapple chunks fresh or canned, or fresh mango chunks; 4 –5 tbsp Golden Kiwi Chia Jam recipe below; 2 tsp maple syrup or honey if not using protein powder; Toasted coconut flakes for garnish

Sunny Overnight Oats & Kiwi Chia Jam – Eat the Rainbow

As we continue the Eat the Rainbow Challenge this week, where we’re kicking things off with the most cheerful, energizing color of them all—YELLOW! And to get you started on a bright note, I’m sharing one of my favorite sunshine-inspired recipes: Sunny Overnight Oats with Golden Kiwi Chia Jam. This vibrant, high-protein, high-fiber breakfast is packed with tropical flavor, feel-good nutrients, and easy prep that fits into any routine—whether you’re fueling a busy day, recharging after a workout, or just need a healthy treat to cool off in the summer heat.

But this challenge is about more than just pretty colors on your plate. Yellow foods deliver big-time benefits for your health and happiness. From golden kiwi and pineapple to turmeric and corn, these foods are loaded with nutrients that nourish your body, support digestion, boost immunity, and bring brightness to every bite.

Why Focus on Yellow Foods?

Yellow is more than a color—it’s a symbol of energy, light, and joy. Think sunshine, summer, and the kind of vibrant fuel your body craves in warmer months. The yellow foods featured in this challenge aren’t just photogenic—they’re nutritional powerhouses with benefits that work behind the scenes to keep you feeling your best.

Here are a few key nutrients you’ll find in yellow produce and spices:

Vitamin C (found in pineapple and golden kiwi): Supports your immune system, boosts collagen for healthy skin, and acts as a powerful antioxidant to protect your cells.
Antioxidants (from turmeric, kiwi, pineapple): Help fight inflammation and reduce oxidative stress, lowering your risk of chronic diseases like heart disease and cancer.
Fiber (from kiwi, chia seeds, oats): Supports gut health, aids in digestion, and helps regulate blood sugar.
Bromelain (a natural enzyme in pineapple): Helps break down proteins and reduces inflammation—great for joint support and post-exercise recovery.
Curcumin (the active compound in turmeric): Delivers anti-inflammatory and antioxidant effects that may benefit brain and heart health.

These ingredients don’t just nourish—you’ll feel the difference in your energy, digestion, and even your mood. And when you layer them into something as crave-worthy as these overnight oats? It’s the perfect blend of flavor and function.

I created these Sunny Overnight Oats to be a tropical escape in a jar—cool, creamy oats paired with juicy pineapple, protein-packed cottage cheese or yogurt, and a tangy-sweet golden kiwi jam that’s bursting with sunshine. A hint of turmeric adds a warm undertone and enhances the color (and anti-inflammatory benefits!).

Why you’ll love it:

It’s meal prep-friendly, easy to customize, and naturally sweetened. Even my toddler gave it two thumbs up! We love swirling the kiwi jam into yogurt (my kiddo’s favorite), spreading it on toast, or layering it in parfaits.

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