Blueberry Overnight Oats

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!

A delicious blueberry overnight oats for breakfast made with fresh blueberries and rolled oats.
A delicious blueberry overnight oats for breakfast!

Renal nutrition

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.

Nutrition Facts
Blueberry Overnight Oats
Serving Size
 
1 overnight oats
Amount per Serving
Calories
327
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
2
g
Cholesterol
 
1
mg
0
%
Sodium
 
125
mg
5
%
Potassium
 
466
mg
13
%
Carbohydrates
 
51
g
Fiber
 
10
g
42
%
Sugar
 
18
g
20
%
Protein
 
16
g
Vitamin C
 
10
mg
12
%
Calcium
 
196
mg
20
%
Iron
 
3
mg
17
%
Phosphorus
 
370
mg
37
%
*5% or less is a little, 15% or more is a lot

For informational purposes only.

Renal modifications

Depending on your own nutritional needs, you may need to modify this blueberry overnight oats. Always follow the instructions of your healthcare professionals.

Reduce protein

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.

Reduce phosphorus

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!

A great variation of the blueberry overnight oats made with raspberries.
A tasty variation made with raspberries, seeds and nuts!

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!

Conservation

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:

Apple and Cranberry Crumble

Chewy Apple Oatmeal Cookies

Chewy Banana Oatmeal Chocolate Chip Cookies

Double Strawberry Overnight Oats

Présentation du gruau overnight aux bleuets.

Blueberry Overnight Oats

There is nothing better to start a beautiful day than a good bite of oats and fresh blueberries. A perfect recipe for a quick and healthy breakfast or snack!
4.6 from 11 votes
PREP TIME10 mins
Refrigeration8 hrs
TOTAL TIME10 mins
SERVINGS1 overnight oats
KIDNEY NUTRITIONLow sodium | Source of omega-3 polyunsaturated fatty acids | Vegetarian | Very high source of fiber
PRINT RECIPE PIN RECIPE

INGREDIENTS

  • cup rolled oats
  • cup unsweetened nonfat plain Greek yogurt
  • ½ cup unsweetened almond beverage
  • cup blueberries (fresh or frozen)
  • 1 tbsp chia seeds
  • ½ tsp vanilla extract
  • ½ tbsp maple syrup (optional)

INSTRUCTIONS

  • Combine all the ingredients in your serving container.
  • Refrigerate 8 to 12 hours before serving.

NOTES

Note 1 – Reduce protein
If you want to reduce protein, you can replace the Greek yogurt for the same amount of any yogurt that are lower in protein.
Note 2 – Reduce phosphorus
If you want to reduce phosphorus, omit the yogurt and use 2/3 cup of almond drink instead of 1/2 cup. The texture will be less creamy.

NUTRITION FACTS

Nutrition Facts
Blueberry Overnight Oats
Serving Size
 
1 overnight oats
Amount per Serving
Calories
327
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
2
g
Cholesterol
 
1
mg
0
%
Sodium
 
125
mg
5
%
Potassium
 
466
mg
13
%
Carbohydrates
 
51
g
Fiber
 
10
g
42
%
Sugar
 
18
g
20
%
Protein
 
16
g
Vitamin C
 
10
mg
12
%
Calcium
 
196
mg
20
%
Iron
 
3
mg
17
%
Phosphorus
 
370
mg
37
%
*5% or less is a little, 15% or more is a lot

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.

Tried this recipe?Mention @KidneyHealthyRecipes or tag #KidneyHealthyRecipes!

Leave a Comment

Recipe Rating