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Breakfast is done when you wake up

I am not the type of person who eats the same thing for breakfast every day for my whole life.  I love variety, but it drives me a little crazy when I get up in the morning and I can’t figure out what I want to eat.  Blueberry overnight oats is a great way to solve this problem because it is already there waiting for you when you first open the fridge.  There is something wonderful about having a convenience food that you made yourself.

What are Overnight Oats?

While overnight oats have been all the range for the last few years, there are still many who haven’t tried them and don’t know how easy they are to make.  I have become a more recent convert myself.  The original overnight oats was just oats and milk with cinnamon, but they have evolved into a much bigger palate of flavors.  This blueberry overnight oats recipe includes, besides oats and blueberries, Greek yogurt, almond milk, vanilla, cinnamon, maple syrup, walnuts and chia seeds.  The chia seeds, as they soak in almond milk, creates a pudding like texture and the walnuts give it a satisfying crunch.  I have always enjoyed anything with the combination of blueberries and maple syrup, such as my recipe for blueberry compote, and they don’t disappoint here.  The basic idea of overnight oats is that you with no cooking you will have an amazing dessert like breakfast with only 5 minutes of prep.  It is, in effect, a lazy cooks dream.

Are Overnight Oats Healthy?

If done with care, overnight oats are one of the most nutritious breakfasts out there.  It is vegetarian, gluten free and follows the guidelines of the Mediterranean Diet.  Besides being filling, it also fairly low in calories and high in fat which is a perfect combo for weight loss.  Blueberries are one of the highest antioxidant foods.  Walnuts and Chia seeds are both packed with omega 3-fats, a polyunsaturated fat that most of us are deficient in and help with everything from depression and anxiety to heart disease and inflammation.  Oats, also very high in antioxidants, can decrease cholesterol and improve blood sugar.  So, yes, overnight oats are indeed healthy.

How Long Do Overnight Oats Last?

If you made overnight oats at the beginning of the week I would try to eat them by the end of the week.  I find they taste best when eaten 1 or 2 days after you make them.  You can wait longer, but, after time it won’t taste as fresh and vibrant.

What Kind of Oats for Overnight Oats?

You can use most any type of oats for overnight oats, but you don’t want to use quick oats.  Old fashioned rolled oats are the best.  If you are gluten free, you do want to make sure the oats you are using come from a gluten free facility (the package should say this).

How to Make Blueberry Overnight Oats

These are truly the easiest breakfast recipe out there (except for putting milk on cereal).  All you have to do is add all the ingredients (except the walnuts) into a bowl, cover and refrigerate.  The next morning you will have breakfast waiting for you.  Top with nuts and enjoy!

 

Mediterranean Diet Weight Loss Plan

Blueberry Overnight Oats

4.12 from 34 votes
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine Mediterranean
Servings 2
Calories 270 kcal

Ingredients
  

  • 1/2 cup rolled oats
  • 1/3 cup plain greek yogurt
  • 2/3 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1-2 tsp maple syrup
  • dash of salt
  • 1/2 cup frozen or fresh blueberries
  • 1/4 cup roasted walnuts
  • 1 tbsp chia seeds

Instructions
 

  • Add all ingredients except walnuts into a bowl. Cover and refrigerate overnight.
  • Serve topped with roasted walnuts.

Nutrition

Calories: 270kcalCarbohydrates: 28gProtein: 10gFat: 14gSaturated Fat: 1gPolyunsaturated Fat: 9gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 2mgSodium: 124mgPotassium: 251mgFiber: 6gSugar: 8gVitamin A: 29IUVitamin C: 4mgCalcium: 211mgIron: 2mg
Keyword blueberry overnight oats
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.

More of our favorite Mediterranean Diet breakfasts here.

Check out our video on the traditional Spanish breakfast Pan Con Tomate.

 

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About the Author: Bill Bradley, R.D.
Bill’s passion is to live and teach the principles of good food, generosity, and how to open our hearts while we take care of ourselves and others. More →

12 Comments

  1. Brittany July 5, 2022 at 12:23 am - Reply

    What Greek Yogurt would you recommend? I’m seeing options for non fat to whole milk, or even 5% milkfat.

    • Winter LeBlanc September 30, 2022 at 2:37 pm - Reply

      Hi Brittany, we love the Cabot 10% milk fat Greek yogurt or the Fage brand. Hope that helps!

  2. Florence Silberman June 22, 2022 at 10:17 am - Reply

    Question: I’m not a fan of Almond Milk, will Oat Milk work as a substitute?

    • Winter LeBlanc September 30, 2022 at 2:41 pm - Reply

      Yes, absolutely

  3. Marian Royal March 22, 2022 at 7:38 pm - Reply

    So do you eat this cold? That doesn’t sound too appetizing to me, but I’ll try it.

    • Bill Bradley, R.D. March 26, 2022 at 4:32 pm - Reply

      Hi Marian, Yes, overnight oats are generally eaten cold. It is a bit like a pudding because of the chia seeds.

  4. Claudia March 3, 2022 at 10:11 am - Reply

    I did not think the cinnamon was necessary with the other flavors (vanilla, maple syrup & blueberries). For me, the cinnamon was overpowering and a distraction, for that reason I rated the recipe a 3. Otherwise, I think it was a nice proportioned recipe so I will prepare again but without the cinnamon. Thanks for your time and effort just the same.

    • Bill Bradley, R.D. March 5, 2022 at 5:48 pm - Reply

      Glad you enjoyed it. Always go with what works for you!

  5. Patrick J McKenna March 3, 2022 at 12:11 am - Reply

    Many times I have had yogurt in my morning oatmeal. Sometimes to cool it down. Other times to add more flavor. It’s tasty and seems healthful

    • Bill Bradley, R.D. March 5, 2022 at 5:48 pm - Reply

      Love it!

  6. Sharon Kay March 2, 2022 at 5:48 pm - Reply

    I didn’t check all of the ingredients, but just to oats Andy walnuts are more than 270 calories.

    • Bill Bradley, R.D. March 5, 2022 at 5:57 pm - Reply

      Hi Sharon,
      You are correct, but this makes 2 servings.

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