Blueberry Coconut Overnight Oats
Breakfast is the meal that my clients skip the most regularly. This can have negative affects on our metabolism as well as decrease our overall caloric intake for the day. When our bodies don’t receive enough calories early in the day, this typically leads to uncontrollable snacking later in the evening on foods that probably aren’t as nutrient dense as a real meal and usually contributes to a higher overall caloric intake.
I find the number 1 reason for skipping breakfast is lack of time to prepare a meal in the morning. Cue overnight oats, which are so incredibly simple, extremely nutrient dense, and can be made ahead of time for the whole week! When choosing any meal, we want to ensure there is a good balance of protein, fiber and fat. This recipe checks all of the boxes and will keep your blood sugar in check, your energy high and help you stay full until lunch.
Fiber is one component that people find difficult to incorporate into breakfast. I love this option because oatmeal by itself has a lot of good fiber, but the topping options for overnight oats are endless and there are so many opportunities to add extra fiber! This small dish packs over 11 grams of fiber (!!), which is almost 1/2 of the amount women need in a day and almost 1/3 of the recommendation for men.
So how did I make these overnight oats? The base was equal parts old fashioned oats and milk of your choice with a berry other other fruit. I usually add some minimal flavor and sweetness like maple syrup, honey, spices, etc. For this recipe I used 1/4 c oats, 1/4 c oat milk and 1/4 cup blueberries 1 tsp of maple syrup and 1/4 tsp vanilla. Then I put it in the fridge overnight to let all the ingredients combine and the oats to soak up the liquid.
Next I added toppings to the mixture. Toppings are a great way to fill in missing elements of the dish. For example, the base of the overnight oats includes mostly fiber and carbohydrate and probably some fat depending on the type of milk you use. I needed to add protein and some more fat as well as extra fiber to make sure this meal kept me full all morning.
The toppings I chose were: Greek yogurt (protein/fat), chia seeds (protein, omega 3s, fiber), extra blueberries (fiber/carb) and coconut flakes (fiber and fat). You’ll notice all of these ingredients contain a combination of nutrients, which can make it easier to ensure complete nutrition at your meals!
The result was this highly satisfying, filling and delicious breakfast. Use this simple recipe to ensure you start your day on a high note and feel fueled throughout the morning!
Blueberry Coconut Overnight Oats
Kirby Walter | 9/2/21
- prep time: 5 minutes
- cook time: Overnight (or at least 4 hours)
- total time: 4 hours 5 minutes
Servings:1
Ingredients:
- 1/4 cup of old fashioned oats
- 1/4 cup milk (cow's, almond, oat, coconut, etc.)
- 1/2 cup blueberries (divided)
- 1 tsp maple syrup (or honey)
- 1/4 tsp vanilla
- 1/4 cup greek yogurt
- 2 T coconut flakes
- 2 tsp chia seeds
Instructions: Combine the oats, milk and 1/4 cup of blueberries, maple syrup and vanilla in a jar and mix throughouly. Cover and store in the fridge overnight (or for at least 4 hours). Remove from the fridge and add the yogurt,chia seeds, coconut flakes and the rest of the blueberries. Stir together and enjoy!
