Make these easy vegan blueberry overnight oats, a healthy option for your next breakfast. It’s so simple! Simply, mix the ingredeints the night before and then wake up to breakfast! You can heat it up or eat it cold. Either way, make sure to add some granola and fresh blueberries!
Why is eating breakfast important?
I’ve been skeptical of this statement, but it turns out to be true that breakfast in an important part of your day.
Look, I’m a latecomer to this whole breakfast thing. I mean, it seems like such an easy meal to skip! In fact, I’m oftentimes not even hungry in the morning.
Worse yet? When I eat breakfast I feel like it gets me revved up for the day…and therefore hungry all day long!
That’s why for a big part of my life I went without it.
But there are plenty of studies that indicate breakfast is an important meal. In fact, Dr. Valter Longo, in his book The Longevity Diet (I love this book!), describes how skipping breakfast can lead to some serious health issues, such as gallbladder disease.
Gallbladder disease? Well, maybe that’s why I developed that. I don’t have it anymore because my gallbladder was removed.
What are the benefits of overnight oats?
There are a lot of benefits to including overnight oats in your diet. Here are some of my favorites:
- Overnight oats are easy to make. The more easy recipes in your life, the better
- You’ll also love how healthy overnight oats are (see health benefits of oatmeal below)
- This makes a perfect make-ahead meal
- Keep your mornings simple: exercise, meditate, grab a bowl of overnight oats from the fridge
- Delicious, colorful, plant-based food reminds us to be grateful
These are just to name a few. Do you have other reasons you love overnight oats? Send me a note or leave a comment below!
How to Make Blueberry Overnight Oats
I start with a few ingredients in the blender to create a base milk. You can skip this step and use an unsweetened almond milk (see the recipe for notes on this). However, I like having the health benefits of the whole almonds and a little bit of oatmeal.
I’m sure you’ve seen the news about store-bought almond milk. Turns out, there’s not a lot of almond in almond milk!
And look, I’m ok with the fact that store-bought almond milk is not as good for you as what you make at home. That’s true for about everything. Don’t you think?
Anyway, once the milk is created I like to add a few blueberries to it, so it gets a purple hue. I like the festive look of it.
Then, simply pour the plant-based milk over the oats, give it a stir, cover, and refrigerate.
The next day you’ll wake up to oatmeal!
How long do you soak overnight oats?
You should soak overnight oats at least two hours. This gives time for the plant-based milk to break down the starches in the oatmeal. You can eat oatmeal straight from the box, but it might not be very tasty. Allowing the oatmeal to soak at least two hours, but preferably 6 – 7 hours will achieve a soft, tender oatmeal.
These blueberry overnight oats are made with chia seeds too. Here’s why:
- Chia seeds add Omega-3s (2 tablespoons = 4 ounces of fish-based omega-3s)
- You’ll love the fiber contribution from chia seeds
- Want protein? Chia seeds deliver a protein punch
- Same with calcium. Chia seeds may be your best source for calcium
- Finally, a very practical reason to include chia seeds is that they absorb liquid and create a sort of pudding-like consistency.
If you doubt the chia seeds’ ability to produce a pudding, you’re missing out. Check out my vegan chocolate chia pudding recipe. It is amazing, but it works every time!
Also, if you’d like options, you will love my German Chocolate Overnight Oats. So simple. So delicious!
One more thing I love about blueberry overnight oats, is it can make a pretty nice dessert too!
Is it good to eat oatmeal every day?
Yes, it’s good to include oatmeal in your diet every single day. There are many ways to do this, such as making oatmeal for breakfast, having oatmeal-based energy bites as a quick pick-me up, or even making a vegan lentil burger with oatmeal.
Here are a few reasons why it’s good to eat oatmeal every day:
- Oatmeal is a great source of fiber! Fiber keeps you full longer so oatmeal can be a a great part of helping to manage your weight
- Protein. You would’t think of oatmeal as a good source of protein, but 1 cup of cooked oatmeal contains 6 grams of protein. Not too bad!
- Phytochemicals. One of my favorite things about plant-based eating is ALL the nutrients you get from plants. Oatmeal is no exception. In each serving you’ll get selenium, iron, magnesium, and more
- Blood sugar. Oatmeal contains beta-glucans help regulate blood sugars. Studies show that the ability to regular blood sugar increases with daily consumption of oatmeal
- Cholesterol. Studies have shown that regular consumption of oatmeal helps reduce cholesterol, including total and LDL.
That’s a lot to digest, but I think you get the idea of it. Oatmeal is good for you.
We hope you love this recipe for Blueberry Overnight Oats. I know we do! You can make some today, but just be sure and grab your phone and capture a picture of it. Then share it with me using #namelymarly on Instagram. I LOVE seeing your photos!
- 1 cup rolled oats
- 1 tablespoon chia seeds
- 2 tablespoons raw almonds
- 1½ cups water
- 2 teaspoons stevia (see note)
- 1 teaspoon vanilla extract
- ½ cup blueberries , fresh or frozen
- 1 tablespoon granola
Add 1 tablespoon of the oats, the chia seeds, almonds, water, stevia, and vanilla in a blender. Blend until smooth. Add a quarter cup of blueberries (fresh or frozen) to the milk and pulse until smooth.
Pour the rest of the oats in a bowl. Pour the blueberry plant-based milk over the oats. Stir to combine. Cover and refrigerate at least two hours, or overnight.
Once the oats are done, pour into serving dishes and top with granola and remaining fresh blueberries.
If calories are important to you, substitute 1¼ cups unsweetened almond milk for the almonds and water. I like using raw almonds because you get more of the nutritional value, however there are more calories and fat.
If you're subbing store-bought almond milk for the almonds and water, be sure to add the chia seeds too. The chia seeds are important for absorbing the liquids and creating a thicker oatmeal.
If you prefer a thicker overnight oats, increase the chia seeds. If you prefer thinner, reduce the chia seeds.
If you don't want to use Stevia, feel free to sub in a tablespoon of agave or maple syrup.