Blueberry blended overnight oats are full of fiber and have protein making it a perfect breakfast. You will especially like this breakfast for hot summer mornings when you want something that is cool and easy.
What you’ll need (and why it’s good for your gut)
Oats are prebiotic rich food which means it has a specific fiber, called beta-glucan, and it can help feed your good gut bacteria. This fiber also has research looking at how it can benefit your heart health too.
Chia seeds are one of the most fiber filled foods. The fiber in these little seeds is what makes them swell up when you add them to a liquid. Chia seeds are also a source of plant-based omega-3s which are anti-inflammatory.
Kefir is fermented milk that has live and active cultures which means it delivers good bacteria to your gut. Plus kefir adds protein which means these blended oats will help keep you full. Kefir has a thicker texture than milk but thinner than yogurt so it works really well with oatmeal and smoothies.
Blueberries are one of my favorite berries because they are rich in antioxidants which benefits your heart and brain health. They are also a great fiber food and there is emerging research on how blueberries can help your gut microbiome.
The lemon adds a little acidity which brightens the flavors of the blueberries.
Honey is a great sweetener to use for oat recipes and pairs well with blueberries. Plus honey has prebiotic properties too.
Ginger is great for your gut because it is anti-inflammatory plus ginger tea has long been used to help with digestion and nausea. Ps. If you love ginger check out my ginger recipe pack. It includes 12 different recipes from breakfast to main dishes.
Cinnamon is a classic spice that has possible blood sugar benefits cinnamon along with antioxidant properties.
These jars work well because they have their own lid and are portable so you can eat them in the car if you need to.
How to make
Blended overnight oats only take 10 minutes to make and will be ready to eat straight out of the fridge.
There are a few different variations you can make with these blended overnight oats.
Swap the berry.
A lot of different berries would work well but strawberries would be my first pick. Use what is in season or whatever you have on hand.
Sub maple syrup for honey.
Maple syrup goes well with blueberries so it can be a good substitute for honey.
Change the flavor of kefir.
If you want a stronger berry taste you can use blueberry flavored kefir.
Use fresh ginger.
This recipe uses frozen ginger because frozen ginger lasts longer, is easier to grate than fresh, and melts into the oats. Fresh ginger is just as good as frozen.
Should you blend oats for overnight oats ?
You don’t have to blend the oats. If you don’t blend the oats you’ll have your average oatmeal consistency and texture. When you blend the oats you will have a pudding like texture.
How long does blended oats last?
Blended overnight oats will last 2 days and could go up to 4 days but your oats may start to lose their consistency.
What milk is best for blended overnight oats?
This recipe uses kefir which is fermented milk so you have live and active cultures that can benefit your gut health. You could sub the kefir for any animal or plant-based milk you have on hand.
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Blueberry Blended Overnight Oats
- 1/2 cup blueberries
- 1/2 cup kefir, plain
- 3/4 cup oats, quick or old-fashioned
- 1 tsp fresh ginger, grated see notes
- 1/2 tbsp chia seeds
- 1 tsp honey
- lemon juice to taste
- cinnamon dash
- Add blueberries, ginger, 1/4 cup of the kefir, and lemon juice to a blender.
- Blend 10 seconds so that the blueberries have broken down.
- Add the remainder of the ingredients including the other half of the kefir.
- Blend until ingredients are incorporated.
- Let sit overnight or at least 4 hours. Enjoy!
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.