Here’s how I make my blueberry overnight oats, one of my favorite breakfasts. It’s quick, easy and can be enjoyed on the go! This version contains dairy products, in this case yogurt. If you’d like to make a dairy-free version, you can check out my Double Strawberry Overnight Oats recipe!
Low in sodium
This recipe is low in sodium. – The only ingredients that really add sodium in this overnight oatmeal is the almond beverage and the Greek yogurt.
Very high source of fibers
This recipe is a very high source of fibers. – This recipe contains more than 6g of fibers per serving. The main sources of fibers are the oats and chia seeds.
Source of omega-3 polyunsaturated fatty acids
This recipe is a source of omega-3 polyunsaturated fatty acids – Chia seeds bring a considerable amount of omega 3 to this recipe.
Nutrition facts and claims
Here are the nutritional values and claims of this recipe.
For informational purposes only.
Depending on your own nutritional needs, you may need to modify this blueberry overnight oats. Always follow the instructions of your healthcare professionals.
If you want to reduce the protein content to adapt this recipe to your kidney nutrition, you can simply replace Greek yogurt with the same amount of any yogurt that contains less protein.
If you want to reduce phosphorus, you can simply make this recipe without yogurt. Just skip the Greek yogurt and use 2/3 cup of almond drink instead of 1/2 cup. However, the texture will be less creamy.
Tips to make the best overnight oats
These may sound obvious, but for those who are not used to this recipe, here are basics tips on how to make it right and efficient!
Let it sit overnight
It all depends on your own schedule, but generally the most efficient way to prepare this breakfast is to prepare it at least one day before eating. This will give the oats enough soaking time to become tender and easy to eat.
Cut back the sugar
At first, you might be tempted to use a lot of maple syrup or any other sweetener, especially if you’re not used to eating this. So be careful how much sweetener you use, don’t make your breakfast a sweet nightmare!
Make several at a time
To be more efficient in the kitchen, I usually make 3 blueberry overnight oats at a time. That way, my breakfast is ready for the next 3 mornings!
It is really useful for the mornings when I do a blood test that need fasting on a work day. That way, I just have to take a bowl in the fridge, go to the appointment, eat my breakfast and meds right after in the car and go to the office!
Blueberry overnight oatmeal variations
The variations of this recipe are almost endless. This is a basic recipe that you can customize to suit your tastes. Just keep in mind that the changes you make will affect nutritional values, so keep it kidney friendly!
Replace or skip maple syrup
An easy option would be to replace maple syrup with honey. You can also skip this ingredient to reduce the total value of added sugar.
Use different fruits, fresh or frozen
One of my favorite aspects of this recipe is the ability to use a wide variety of fruits. In addition, since the blend rest for several hours in the refrigerator, it is perfect for using frozen fruits and letting them directhaw in it. It is also generally more economical to use frozen fruit!
Use your favorite milk or beverage
I recommend using an almond beverage, but you can use your favorite milk or beverage instead. Just consider your own nutritional needs and restrictions if there are any.
Whatever you use, just use the same proportions as mentioned in the recipe below.
Add anything else
Honestly, this is one of the most versatile breakfasts featured on this website. You can literally add whatever you want. Just experiment. You can add spices, zest, nuts, etc. The limit is your imagination!
For this recipe, I recommend not to exceed 1-3 days as it contains fresh (or thawed) fruit. But if you make it a fruitless variation, it could keep for up to a week.
Other recipes that uses oats!
If you like recipes made with oats, you’ll like these:
Chewy Banana Oatmeal Chocolate Chip Cookies
Double Strawberry Overnight Oats
Blueberry Overnight Oats
- ⅓ cup rolled oats
- ⅓ cup unsweetened nonfat plain Greek yogurt
- ½ cup unsweetened almond beverage
- ⅔ cup blueberries (fresh or frozen)
- 1 tbsp chia seeds
- ½ tsp vanilla extract
- ½ tbsp maple syrup (optional)
- Combine all the ingredients in your serving container.
- Refrigerate 8 to 12 hours before serving.
For informational purposes only. Nutrition data is primarily calculated from the USDA National Database. Values may vary from accuracy of measurements, brands, nutritional data and more. All measurements are metric (1 cup = 250ml). Readers are encouraged to make their own calculations.