These Blueberry Jam Protein Overnight Oats are a perfect & healthy way to start your mornings. They are full of nutrients and jam-packed (literally) with blueberry bliss. There are 36 grams of protein and no added sugar.
Overnight Oats are one of my favorite breakfasts of all time because they are so easy and customizable! They only take 5 minutes to prepare and require no baking. The flavors that you can create are endless! You have to try my Peanut Butter Banana Protein Overnight Oats as well!
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Ingredients
- Oats – Could have guessed that one right? Be sure to use old fashioned rolled oats! You can not substitute for quick oats or steel cut oats because they don’t absorb liquid the same way rolled oats do.
- Almond Milk – I used unsweetened vanilla flavored almond milk. You can use any kind of milk you would like though, such at oat milk.
- Blueberries – You can use fresh or frozen, whatever you have on hand!
- Greek Yogurt – Use plain, non-fat Greek yogurt for added protein and creaminess!
- Vanilla Protein Powder – Use 30 grams of your preferred protein powder. My personal favorite is the Prozis Natural Real Whey Protein Powder. You can use the code “KATIE10” for 10% off as well. I work closely with this brand and they are just the absolute best.
- Sugar Free Syrup – I use a generic store brand sugar free breakfast syrup such as this one, but feel free to use any liquid sweetener of choice.
- Lemon Juice – This is used to make the homemade blueberry jam filling. It gives the jam that tartness.
- Vanilla Extract – For flavor.
How To Make
Overnight oats require zero effort and are SO quick to prepare.
- Grab a mason jar or Tupperware and literally throw everything in there! Give it a really good mix. You don’t want any chunks of protein powder in there. Trust me, I’ve been there.
- Cover your oats with a lid and refrigerate overnight, or for a minimum of 4 hours.
- Enjoy!
Are Overnight Oats Healthy?
Yes! Oats are packed with nutrients and vitamins. You are getting complex carbohydrates, protein, and healthy fats all in one meal. Overnight Oats are a great meal to start off your day because they will keep you full and you can just grab them and go if you are in a hurry in the morning.
Here are some awesome nutritional perks to the ingredients in these Blueberry Jam Protein Overnight Oats:
- Oats – Oats are full of whole grains and a type of fiber called beta-glucan, which helps with cholesterol, blood sugar levels, and helps keep you fuller longer. They are also loaded with vitamins, minerals, and antioxidant plant compounds.
- Blueberries– Blueberries contain contain iron, phosphorous, calcium, magnesium, manganese, zinc, and many vitamins In fact, one cup of blueberries provides 24% of the recommended daily allowance of vitamin C.
- Greek Yogurt – Greek yogurt is full of protein, probiotics, vitamins, and minerals such as Vitamin B-12, calcium, and iodine.
- Protein Powder – Good source of protein and helps keep you fuller longer.
Why is Consuming Protein Important?
- Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won’t have the munchies!
- It boosts your metabolism & increases fat burning.
- It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren;t going to see much of a difference!
- It lowers your blood pressure.
Optional Add Ins/Substitutions
As I mentioned above, overnight oats are extremely customizable. Here are some optional add ins/substitutions:
- Almond Milk – Use any milk of choice. I would recommend doing an unsweetened non-dairy milk of some sort though to keep the calories low and have no added sugar.
- Chia Seeds – You can add a spoonful of chia seeds to your overnight oats for added nutrients! Chia seeds are rich in rich in minerals, omega-3 fat, antioxidants, and fiber.
- Syrup – I use a sugar-free generic brand breakfast syrup, but you can use any liquid sweetener of choice such as pure maple syrup, honey, or liquid stevia drops. I personally prefer using a sugar free breakfast syrup because there are only 4 calories in 1 tbsp. and I think they give the oats the perfect amount of sweetness!
- Protein Powder – You can substitute any flavor & type of protein powder that you prefer. I personally use protein by the brand Prozis. Don’t like/want protein powder? You can completely omit it and just use a little less liquid so your oats aren’t watery.
- Nuts – Top your oats off with nuts for a little bit of a crunch! I added a few crushed up pecans in mine.
- Brown Sugar Substitute – I think that a brown sugar substitute such as Swerve would be a great topping if you wanted a little more sweetness.
How Do You Eat Overnight Oats?
I get this question A LOT! I know it may sound odd at first, but you actually eat these cold! That is why they are so nice for when you are on the go because you do not have to heat them up. The oats soak up a lot of the moisture when they soak overnight and become super soft and delicious when you enjoy them in the morning!
How Long Do Overnight Oats Stay Good For?
You can keep your overnight oats in the fridge for up to 3 days I would say. If they go any longer than that, I feel like they can be too mushy if you know what I’m saying! When I am meal prepping overnight oats, I will make 3 days worth in advance so I am not spending much time in the kitchen during the week!
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Blueberry Jam Protein Overnight Oats
These Blueberry Jam Protein Overnight Oats are a perfect & healthy way to start your mornings. They are full of nutrients and jam-packed (literally) with blueberry bliss. There are 36 grams of protein and no added sugar.
Ingredients
Instructions
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In a small saucepan, combine the frozen blueberries, lemon juice, sugar free syrup, and vanilla extract. Bring to a boil and then turn off heat and let cool. Smash some of the blueberries to make it more saucy.
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Add all ingredients and your blueberry sauce into a mason jar or Tupperware.
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Stir to combine and refrigerate for at least 3 hours or overnight. Enjoy!
- Amount Per Serving
- Calories 348kcal
- % Daily Value *
- Total Fat 4g7%
- Saturated Fat 0.5g3%
- Cholesterol 10mg4%
- Sodium 380mg16%
- Total Carbohydrate 44g15%
- Dietary Fiber 7g29%
- Sugars 10g
- Protein 37g74%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
Want to use less protein? Use 15 grams instead of 30 and 1/3 cup of almond milk instead. This will bring your macros down to 293 calories, 4g fat, 44.2g carbs (37g net), and 24g protein.
