Lemon Blueberry Overnight Oats: A high fiber breakfast to start your day

If you’re searching for a quick, filling, high fiber breakfast that’s both satisfying and delicious, look no further than these lemon blueberry overnight oats. This delightful dish combines the refreshing pucker of lemon with the natural sweetness of blueberries, creating a breakfast that’s as tasty as it is good for you. 

What Are Overnight Oats?

Overnight oats are rolled oats soaked in liquid (like milk or yogurt or both!) overnight, allowing them to absorb the liquid and soften. This no-cook method not only saves time in the morning but also makes it easy to customize your breakfast. 

Blended High Fiber Overnight Oats 

I know some people don’t like the texture of overnight oats, but you can absolutely blend them if you want a smoother texture. Simply place all the ingredients in a blender, and puree before storing in the jar, topped with the blueberry compote. 

Can you make vegan Overnight Oats?

Absolutely! Just sub out your preferred non-dairy yogurt and milk! 

Thawed vs. Fresh Blueberries 

Frozen berries offer a convenient and nutritious option for incorporating fruits into your diet year-round. They retain most of their vitamins, minerals, and antioxidants, making them just as beneficial as fresh berries. Because they are harvested at peak ripeness and quickly frozen, their flavor and nutritional value remain intact. In this instance, I prefer frozen berries, because by leaving them in the fridge to thaw overnight, they become extra juicy, which is a nice addition to the overnight oats. If you’re using fresh berries, I suggest mashing them up, or heating them up for a few minutes with a splash of water and maple syrup to create a bit more liquid. 

Overnight Oats Ingredients:

• 1/2 cup rolled oats
• 2 tbsp chia seeds
• 1 tbsp hemp hearts
• 1 scoop protein powder or collagen (optional)
• Pinch of salt
• Zest of 1 lemon 
• 1/4 c full fat greek yogurt 
• 1 tbsp maple syrup
• 1/2 cup whole milk 
• 1 tsp vanilla extract
• 1/2 tsp lemon juice 
• ½ c frozen blueberries, thawed 
• 1 tbsp pumpkin seeds (optional for topping!)

Instructions:

1. In a mason jar, like these 16 oz wide mouth jars, combine the oats, chia seeds, hemp seeds, salt, and collagen, if using. Put on the lid and give it a shake! Then add in the milk, yogurt, lemon zest, lemon juice, maple syrup, vanilla extract. Mix well.
2. Top with the thawed blueberries
3. Cover, and refrigerate overnight and for up to 4 days.
4. In the morning, give it a good stir, top with pumpkin seeds, and enjoy!

The Benefits of A High Fiber Breakfast

One of the standout features of overnight oats is their fiber content. Fiber is crucial for maintaining a healthy digestive system. Here’s why you should incorporate fiber-rich foods like oats and berries into your diet:

1. Digestive Health: A diet rich in fiber promotes regularity and supports a healthy gut – need I say more?! 
2. Heart Health: Soluble fiber, found in oats, helps lower cholesterol levels by binding to cholesterol in the digestive system and removing it from the body. This can significantly reduce the risk of heart disease.
3. Blood Sugar Control: Fiber helps stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be particularly beneficial for those with insulin sensitivity, PCOS, or diabetes.
4. Nutrient Density: Foods high in fiber, like oats and blueberries, are typically nutrient-dense, meaning they provide a lot of vitamins and minerals. 

This high fiber breakfast is going to leave you feeling full and satisfied on the go! The combination of flavors is refreshing and delightful, making it a great choice for breakfast, snacks, or even dessert. 

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