Blueberries & Cream Overnight Oats

Blueberries & Cream Overnight Oats

Blueberries & Cream Overnight Oats

Serves: 2

Ingredients

Base: 

  • 1 cup frozen blueberries
  • 1¼ cup almond milk  
  • ¾ cup rolled oats
  • 1 tbsp chia seeds
  • ¼ cup greek yoghurt

Toppings: Greek yoghurt, fresh blueberries

Method

  1. Divide in 2 jars or containers all the ingredients. 
  2. Stir until well combined.
  3. Let the mixture sit for a minute, then stir again to prevent the chia seeds from clumping.
  4. Cover and refrigerate for at least 1 hour, or overnight. 
  5. Serve with extra Greek yoghurt & fresh blueberries. 

 

Meal prep  tips

Fridge: Prepare the two portions in individual airtight containers and refrigerate for up to 3–4 days. This makes them a good breakfast meal-prep option.

Toppings: Add fresh blueberries and extra Greek yoghurt just before eating for the best texture. You can also portion the yoghurt separately when preparing several days ahead.

Freezer: Yes, the oat base can be frozen for approximately 1 month in an airtight freezer-safe container. Thaw overnight in the refrigerator and stir well before serving. Add fresh yoghurt and blueberries after thawing.

If too thick: Stir through a splash of almond milk before serving.

Macros per serve

Calories 250 kcal

Protein 10g

Carbohydrates 35g

Fat 7g

Fibre 7g

Sugars 10g

Health benefits 

Blueberries provide fibre, vitamin C, vitamin K and antioxidant polyphenols, particularly anthocyanins. Using frozen blueberries is just as practical nutritionally and makes this recipe easy to prepare year-round.

Rolled oats provide complex carbohydrates, fibre and beta-glucan, a soluble fibre associated with supporting healthy cholesterol levels and digestive health. They also provide magnesium, iron and some plant-based protein.

Chia seeds are an excellent source of fibre and provide plant-based omega-3 ALA, calcium, magnesium and healthy fats. They also help thicken the oats as they absorb liquid.

Greek yoghurt increases the protein and calcium content and makes the oats creamier. Choose plain Greek yoghurt without added sugar for the lowest added-sugar option.

Almond milk provides a low-calorie liquid base. An unsweetened, calcium-fortified variety is preferable.

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