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BreakfastMid-day mealVegetarianBalancedMediterraneanDairyGrains & porridges€€

Overnight Blueberry Oats with Greek Yogurt and Lemon

Name: Overnight Blueberry Oats with Greek Yogurt and Lemon
Prep time: 13 min
Total time: 13 min
Yield: 1
Ingredients: 50 g Oats, whole grain, rolled, old fashioned; 120 ml Beverages, almond milk, unsweetened, shelf stable; 80 g Yogurt, Greek, plain, whole milk; 10 g Seeds, chia seeds, dried; 10 g Honey; 60 g Blueberries, raw; 0.5 tsp Lemon peel, raw; 0.25 tsp Vanilla extract; 1 pinch Salt, table, iodized; 10 g Nuts, walnuts, English, halves, raw; 10 g Blueberries, raw; 1 pinch Lemon peel, raw

Try this refreshing recipe, which with the addition of lemon and blueberries is reminiscent of blueberry muffins, but in a healthy, protein-rich form.

Prep time13 min

Cook time0 min

Total time13 min

Servings1

Recipe

For the base

Oats, whole grain, rolled, old fashioned50 gBeverages, almond milk, unsweetened, shelf stable120 mlYogurt, Greek, plain, whole milk80 gSeeds, chia seeds, dried10 gHoney10 gBlueberries, raw60 gLemon peel, raw0.5 tspVanilla extract0.25 tspSalt, table, iodized1 pinch

For the topping

Nuts, walnuts, English, halves, raw10 gBlueberries, raw10 gLemon peel, raw1 pinch

Glass jar with lidSmall bowlSpoonFork

Calories:479.3 kcal

Protein:19.9 g

Carbohydrates:62.5 g

Fiber:11.7 g

Water:249.6 ml

Fat:18.4 g

Micronutrients

Sugar:19.9 g

Saturated fat:3.6 g

Cholesterol:10.4 mg

Sodium:273.6 mg

Potassium:558.1 mg

Calcium:409.6 mg

Iron:4 mg

Magnesium:158.8 mg

Zinc:3.4 mg

Phosphorus:510.1 mg

Vitamin C:10.8 mg

Vitamin A:3.9 µg

Vitamin D:1.2 µg

Vitamin B12:0.6 µg

Instructions

1In a small bowl, use a fork to gently mash half of the blueberries (about 30 g) to release their juice – this will give the oats a beautiful color and a more intense flavor.
2Pour the oats, chia seeds, vanilla, lemon zest and a pinch of salt into a glass jar. Give the ingredients a quick stir.
3Add the almond milk, Greek yogurt, honey and the prepared mashed blueberries. Mix everything well so that the yogurt and liquid combine evenly with the dry ingredients.
4Stir the remaining whole blueberries into the mixture. Seal the jar tightly and store it in the fridge for at least 4 hours or overnight.
5Before serving, sprinkle chopped walnuts on top for crunch and add extra lemon zest for freshness.

Nutritional benefits

Thanks to the high content of antioxidants from blueberries and omega-3 fatty acids from chia seeds, this meal supports cognitive function and has an anti-inflammatory effect.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.