5 Minute Blueberry-Chia Overnight Oats (vegan)

These blueberry overnight oats are made with rolled oats and chia seeds and are a delicious, nourishing on-the-go vegan breakfast. Just pop them into the fridge before you go to bed and breakfast is ready when you wake up! The addition of vegan Greek-style yogurt adds extra protein to keep you going but you can totally substitute whatever plant-based yogurt you have on hand.

Never in a million years did I ever think I’d be that person who forgot to eat breakfast. I mean, I’m a dietitian! And then I had kids. I’d be all worried about getting them fed and out the door and realize at 10AM that I had forgotten to feed myself.

You don’t have time in the morning? I LOVE a good overnight oats recipe, like my blackberry overnight oats so you can just grab and go.

I tend to make a lot of healthy recipes with oats because oats are so incredibly nutrient dense. They’re a slow burning carbohydrate, meaning they keep blood sugars (and energy levels!) stable while the soluble fibre they contain helps to lower cholesterol and keeps your gut happy.

Overnight oats are the ultimate meal prep breakfast

Overnight oats are a great way to enjoy the benefits of oatmeal without having to spend valuable morning chaos time cooking it. They’re also an easy way to get a bunch of nourishing plants into your breakfast with little effort. Like fibre- and polyphenol-rich berries. Or chia seeds, for omega 3 fatty acids.

And, making your vegan overnight oats with protein means that you will feel more satisfied and improves blood sugar response even further. When made with soy milk and Greek-style yogurt, each serving of these blueberry overnight oats contains 21 grams of plant-based protein…with no protein powder! Made with coconut yogurt and almond milk, each serving has 9 grams of protein which is still pretty good!

Um, but how can you eat oats without cooking them?

Let this dietitian breakdown the magic of this plant-based recipe: Soaking overnight hydrates and softens the structure of the oats so they are easy to digest. You’re doing the exact same with cooking, it’s just that the heat speeds up the process!

These blueberry overnight oats are one of those gut-friendly, nourishing recipes you’ll fall back on again and again. Looking for more advice and recipes to help you improve your gut health? Grab a copy of Good For Your Gut, my bestselling digestive health cookbook packed with easy to prepare and truly delicious recipes!

Grab these simple ingredients from your pantry!

These overnight oats with frozen blueberries make it easy (and affordable!) to enjoy this recipe year round. Plus, they’re vegan, gluten free and even low FODMAP, so they suitable for a bunch of different dietary needs. You need just 7 ingredients…that you might already have on hand!

• Rolled oats: this recipe uses standard old fashioned rolled oats for a thicker, heartier texture. Use gluten free oats if needed!
• Frozen blueberries: more affordable than fresh, you can buy a warehouse-sized bag to save money and not worry about waste!
• Non-dairy milk: choose unsweetened almond for a lighter texture (it’s low FODMAP) or soy milk for extra protein and a creamier texture
• Chia seeds: chia seeds are rich in minerals, omega 3 fatty acids and tummy-soothing soluble fibre, which is why they form a gel when soaked.
• Maple syrup: maple syrup further enhances the flavour but in a pinch, you could just use sugar.
• Cinnamon: cinnamon is good for blood sugar, but also enhances the sensation of sweetness and minimizes any bitter and earthy notes
• Greek-style vegan yogurt: A Greek-style yogurt adds valuable plant-based protein. I like really like Kite Hill and Forager in the US and here at home in Canada, I just choose a creamy coconut yogurt like Yoggu.

It is SO easy to make these blueberry overnight oats

One of the things I love most about this recipe is all you do is stir, cover and chill! Like, that’s it. And this recipe makes 3 servings, so in 5 minutes, you’ve got 3 days of breakfast covered!

Step One: Stir the oats, milk, chia, maple syrup, cinnamon in a bowl.

Step Two: Pour the mixture into 3 mason jars, top with blueberries and fasten the lid.

Step Three: Chill oats overnight! The blueberries thaw and get all saucy. SO good.

In the morning: loosen up the oats with some vegan yogurt and enjoy!

Tips, Tricks + Substitutions

• You add the yogurt in the morning to loosen up the texture but if you’re like, I’ll totally forget, just stir it into the mixture the night before.
• Switch up the flavour: try using chocolate non-dairy milk and a tsp of cocoa powder. Or, add 1/2 teaspoon (2 mL) of vanilla extract! Lemon goes so well with blueberry, try adding some lemon zest!
• Made overnight oats, but not feeling a cold breakfast? You can totally warm them up on the stove or in the microwave.
• These overnight oats will keep well in the fridge for 4-5 days.
• I wanted to do a vegan overnight oats with yogurt because the yogurt adds a nice tang, but if you don’t have yogurt on hand, just add some non-dairy milk in the morning.
• Like a bit of extra crunch in your overnight oats? Try sprinkling with a tablespoon of sunflower seeds, cashews (not low FODMAP), pumpkin seeds, hazelnuts, shredded coconut or even cacao nibs.

Want more even more vegan overnight oats recipes?

• 5-Minute Blackberry Pie Overnight Oats
• Plum Ginger Oolong Overnight Oats
• High Protein Overnight Oats (vegan!)
• My Fave Vegan Overnight Oats Recipes!

Thank you to my student volunteer, Jason Lau for putting together this recipe for me!