This recipe for blueberry overnight oats with protein powder is my go-to recipe for busy breakfasts because it is prepared the night before and makes for the perfect grab and go breakfast.

Between overnight oats and cooked oats, I love overnight oats for how easy it is to make during busy mornings.

This recipe is packed full of protein and fiber for a satisfying start to your day.

This recipe took me 10 minutes to prepare and can easily be doubled, tripled, or quadrupled for the perfect meal prep breakfast.

Why you'll love this recipe

Nutrient rich. There are so many benefits to consuming oats on a regular basis. Full of fiber and whole grains, oats are a staple in my breakfasts and even desserts.
Easier digestion. Soaking your oats not only is convenient, but can make the oats easier to digest.
No added sugar. This recipe is naturally sweetened with blueberries and a dried date.
Versatile. This recipe is not only for breakfast. In fact, you can enjoy this oatmeal recipe at any time of the day.
Meal prep friendly. Make a big batch in the beginning of the week and enjoy cold out of the fridge or reheated in the microwave.

Tips to making the best overnight oats:

Use Rolled Oats and instant oats

I like using both rolled and instant oats because instant oats tend to result in a smoother and creamier texture compared to regular rolled oats.

Rolled oats on the other hand, absorb liquid well and soften overnight without becoming too mushy. This means that rolled retain more texture after soaking.

Adding a little bit of instant oats into your overnight oats makes it more thick and creamy.

Add milk instead of water

If you want more creaminess, use milk instead of water in the recipe.

Add yogurt

Stirring in a spoonful of yogurt either as the oats are soaking or after they have fully absorbed is a great way to add more protein and creaminess.

Nut Butter

Top with runny all-natural peanut butter, almond butter, or any nut butter of choice to add richness and creaminess to the mixture.

Let It Rest Longer:

If you can, let your overnight oats sit in the refrigerator for at least 8 hours or even overnight. This extended time allows for maximum liquid absorption and creaminess.

Chia Seeds:

Chia seeds are a must for a pudding-like consistency to make overnight oats even creamier. Add a tablespoon or two to your oats before refrigerating.

ingredients for blueberry overnight oats including frozen blueberries and cinnamon

What is the best ratio of liquid to water for overnight oats?

The best ratio of liquid to oats for overnight oats can vary depending on personal preference and the type of oats you're using.

However, a common starting point for a creamy and balanced texture is a 1:1 ratio.

This means for every one part of oats, you use one part of liquid.

The liquid doesn't have to be water. It can be milk, juice, or even coffee in this coffee overnight oats recipe.

1:1 Ratio (Creamy): This ratio results in thick and creamy overnight oats. It's a good choice if you prefer a pudding-like consistency.

1:1.5 Ratio (Creamy but Thinner): If you like your overnight oats a bit thinner, you can use 1.5 parts of liquid for every one part of oats.

1:2 Ratio (Thinner): For a much thinner texture, you can use 2 parts of liquid for every one part of oats. This is closer to a traditional oatmeal consistency.

Keep in mind that the liquid ratio will also depend on the other ingredients you have.

Chia seeds absorb more liquid and certain fruits will release more liquid the longer they sit, so adjust the quantities depending on what ingredients you are adding.

Variations:

When it comes to overnight oats, there are endless possibilities for variations and adaptations to suit your taste preferences, dietary needs.

Vegan

Use plant-based milk (like almond, soy, or coconut milk) and sweeteners (such as agave nectar or date syrup) to make vegan-friendly overnight oats. You can also add non-dairy yogurt.

Gluten-Free

Ensure that you're using certified gluten-free oats and choose gluten-free mix-ins and toppings if needed.

Liquid Variations

Swap out the water for milk of choice, juice, or even coffee for more flavor variations.

Protein-Packed

Add a scoop of your favorite protein powder, collagen powder, or Greek yogurt to boost protein content for a satisfying breakfast.

blueberry overnight oats with yogurt on top

Print Recipe

Blueberry Protein Overnight Oats (No added sugar)

This Blended Blueberry and Protein Overnight Oats recipe is a convenient way to start your day with flavor and protein. The combination of blueberries, a sweet Medjool date, hearty oats, protein powder, and coconut shreds creates a creamy and satisfying breakfast that's perfect for meal prep or busy mornings.

Prep Time8

Cook Time0

Course: Breakfast

Cuisine: American

Keyword: dairy free recipes, gluten free, gluten free recipes, healthy breakfast, high protein breakfast, no bake, protein breakfast

Servings: servings

Calories: 258kcal

Author: Wan Na Chun

Ingredients

1 cup frozen blueberries
1 Medjool date pitted
2 cups rolled oats
2 scoop unflavored protein powder
2 tablespoons coconut shreds
½ teaspoon cinnamon
A pinch of salt
2 cups water
¼ cup instant oats
2 tablespoons chia seeds

Instructions

In a blender, combine the frozen blueberries, pitted Medjool date, rolled oats, unflavored protein powder, coconut shreds, cinnamon, a pinch of salt, and water. Blend until you have a smooth, naturally sweet blueberry mixture.
Add to rolled oats along with instant oats and chia seeds. Mix evenly.
Seal the containers tightly and place them in the refrigerator. Allow the oats to refrigerate for at least 4 hours, or preferably overnight. This will give them time to absorb the liquid and thicken.
The next morning, give the oats a good stir. You can adjust the consistency by adding a bit more milk if desired.
Feel free to customize your oats with additional toppings like sliced almonds, a drizzle of honey, or a dollop of yogurt for extra flavor and texture.

Notes

Instant Oats for Thickness: The addition of instant oats is for achieving the desired thickness and texture of your overnight oats. Instant oats absorb liquid more quickly than rolled oats, resulting in a creamier consistency. If you don't have instant oats, simply substitute for more rolled oats.

Customization: Feel free to customize your Blueberry and Protein Overnight Oats to suit your taste. You can adjust the sweetness by adding more dates, incorporate your favorite nuts or seeds for added crunch, or experiment with different milk alternatives like almond, soy, or oat milk.

Storage: These overnight oats can be prepared in advance and stored in the refrigerator for up to three days. This makes them an excellent meal prep option for busy mornings.

Health Benefits: With the combination of protein from the powder, fiber from the oats, and antioxidants from the blueberries, this breakfast not only tastes great but also provides a balanced and nutritious start to your day. It's perfect for those looking to incorporate more protein into their diet.

Texture Control: If you prefer a thicker consistency, you can increase the amount of instant oats or chia seeds. For a thinner texture, simply add a bit more milk when you're ready to enjoy your oats.

Mix-Ins: Get creative with mix-ins! Try adding sliced bananas, diced apples, or a spoonful of nut butter to enhance the flavor and nutritional profile of your overnight oats.

Serve Chilled: These oats are best enjoyed cold, right out of the refrigerator. However, if you prefer them slightly warmed, you can briefly microwave them, stirring at intervals until they reach your desired temperature.

Nutrition

Frequently Asked Questions

1. Are overnight oats healthy?

Yes, overnight oats can be a healthy choice. They provide a good source of fiber, whole grains, and can be customized with nutritious toppings like fruits, nuts, and seeds. However, their healthiness depends on the ingredients and toppings you add.

2. What not to add in overnight oats?

I would avoid adding anything that you want to maintain for crunch or texture into the overnight oats. For example, I would add nuts, seeds, and other textural components right before eating the overnight oats.

3. Is it better to eat overnight oats or cooked oats?

Both overnight oats and cooked oats have their advantages. Overnight oats are convenient and don't require cooking, while cooked oats may have a slightly different texture and flavor. The choice depends on personal preference.

4. Can I leave overnight oats for 1 hour?

While overnight oats are typically left to soak for up to overnight for best results, you can prepare them in as little as 30 minutes to 1 hour if you're in a hurry.

The texture may not be as soft as those soaked longer, but they will still be enjoyable.

You can use instant oats instead of rolled oats to make the soaking process quicker.

5. Do you stir overnight oats before putting them in the fridge?

Yes, it's a good practice to stir the ingredients together before refrigerating them. This is so that all ingredients are well combined and that the oats absorb the liquid evenly.

6. Are overnight oats meant to be eaten cold?

Overnight oats are typically eaten cold, but you can warm them in the microwave or on the stove if you prefer a warm breakfast. Simply heat them to your desired temperature before eating.

7. What is the best liquid for overnight oats?

The best liquid for overnight oats can vary depending on taste. Common options include milk (dairy or plant-based), yogurt, or a combination of both. Use your preferred choice for a creamier texture.

8. Why should we not eat oats at night?

There's no specific reason not to eat oats at night. Oats are a nutritious and versatile food that can be enjoyed at any time of day.

So what?

High in protein and easy to make breakfasts make my life so much easier.

If you love no-bake high protein recipes like this one, try my no-bake four ingredient protein bars.

For all of my oatmeal fans, I bet you'll love these next recipes/articles.

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Blueberry Overnight Oats with Protein Powder

Why you'll love this recipe