Easy Blueberry Vanilla Overnight Oats

Overnight oats can be an instant and nutritious breakfast. With whole-grain oats, peanut or almond butter, and blueberries, this recipe has fiber, protein, and heart-healthy fats. Add crunch with flax seeds, and use vanilla extract for extra flavor without added sugars. It’s a filling, calorie-controlled, balanced meal in a bowl. 

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It’s ideal for busy mornings when you need something quick. Eat it straight from the fridge, or heat it for a warm meal. It’s also good for lunch or dessert. Oats and blueberries have antioxidants and a type of soluble fiber known as beta-glucan, which may help lower “bad” LDL cholesterol. Unlike instant oatmeal, which can have as much added sugar as candy bars, this recipe has no added sugar. 

Variations and Serving Suggestions

• Add a citrus burst by replacing the blueberries with diced oranges or tangerines.
• Instead of blueberries, try raspberries, strawberries, or mixed berries. 
• Fresh and unsweetened frozen fruit are both good choices. Instead of blueberries, try ½ sliced banana, ¾ cup of sliced peaches, ½ cup of diced mango, or ½ cup of cut melon.
• For an apple-cinnamon crunch flavor, swap out the blueberries for diced apples, another ¼ teaspoon of cinnamon, and 1 tablespoon of chopped walnuts instead of flaxseed.
• Add a pinch of ground ginger and cardamom for a vanilla chai-inspired flavor.
• Infuse a tropical theme by replacing the berries with kiwi, mango, and/or pineapple.
• For a higher protein content, stir in 1 scoop of unsweetened plant-based protein powder before refrigerating. Another option is to add ½ cup cottage cheese or plain nonfat yogurt and reduce the milk to ¼ cup.
• Prepare several servings at once to have a healthy breakfast ready for the week!
• Use old-fashioned rolled oats for the best texture. Quick oats can become mushy, and steel-cut oats require extra soaking time.

Recipe for Overnight Oats

Makes 1 serving (serving size: about 1 cup)

Ingredients:

• ½ cup rolled oats
• ½ cup unsweetened almond milk or any unsweetened plant-based milk or skim milk
• 1 tablespoon of ground flaxseed or chia seeds
• 1 teaspoon ground flaxseeds
• ¼ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• ½ cup of fresh blueberries
• 1 tablespoon of creamy, unsalted peanut or almond butter
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a mason jar or airtight container, combine the rolled oats, milk, chia seeds, flaxseeds, vanilla extract, and cinnamon. Stir well to mix.
2. Gently fold in the blueberries.
3. Cover and refrigerate overnight (or at least 6 hours).
4. In the morning, stir the oats. Mix the peanut butter and sweetener in and continue to stir.
5. Serve cold or heat up slightly in the microwave if you prefer it warm and enjoy!

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Nutrition information per serving (including 1 teaspoon of honey): 430 calories; 19 grams of fat; 2 grams of saturated fat; 0 mg of cholesterol; 50 mg of sodium; 56 grams of carbohydrates; 14 grams of sugar; 9 grams of fiber; 13 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES