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★★★★★38 Comments

Superfood Overnight Oatmeal {Healthy Meal Prep 2 Ways}

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by Lindsay Cotter Published: Jan 7, 2019

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Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s

This Superfood overnight oatmeal is a favorite make-ahead breakfast. A healthy meal prep breakfast idea that can be made and prepped 2 ways.  It’s vegan, dairy-free, and gluten free breakfast and tastes like a delicious bowl of Blueberries and Cream. Enjoy it immediately as breakfast to go, or meal prep it for later in the week.

Doing WHOLE 30? No prob, I have a grain free option for you below!

glass of overnight oatmeal made with superfoods

Before we begin, let’s focus on what we’re making. SUPERFOOD power!

This recipe uses frozen blueberries, making it incredibly convenient and easy to make. Packed with superfoods like chia seeds, flaxseed, and antioxidant-rich blueberries, these overnight oats will fuel your body for the day ahead! 

Phew, now that we know this recipe will make us feel SUPER, let’s chat about the habits we need to create to make that feeling last. .

I’m a firm believer of creating healthy habits. But here’s the thing….

In order to make healthy habits stick, we first need to define what’s healthy to us and then make it CONVENIENT!

Yes, even right smack in the middle of the holidays and after, am I right?

To me, healthy eating means making time to create healthy meal prep meals. It means focusing on properly FUELING our bodies.
I know that is sometimes easier said than done. It helps to be sure healthy foods are always in the refrigerator and pantry, ready to grab and eat when the urge strikes.⁣

For that reason, I love having a stash of frozen fruit in the freezer. It’s especially convenient in the winter months when it can be difficult to find good quality fresh produce. Nothing worse than paying off-season prices for a pint of blueberries, only to find that half of the container is mushy, bland fruit, am I right?

Thankfully, frozen blueberries are here to save the day. Or in this case, to save the healthy meal prep breakfast!

Health Benefits of Blueberries

These little blue gems are called superfoods for a good reason – they are packed with nutrition!

FACTS: one serving (a handful or a cup) of blueberries provides 15 percent of the daily recommended amount of vitamin C. Vitamin C helps the immune system work like a charm.

Frozen blueberries picked at the peak of ripeness and individually quick-frozen (IQF) preserve their taste and nutritional density.

Blue bowl filled with fresh blueberries.

Want to make more things with frozen blueberries? Give these a try:

  • Low FODMAP Gluten Free Blueberry Muffins
  • Blueberry Carrot Cake Bars with Granola (another great breakfast to go!)

Now, what else is in the healthy overnight oats? I’m so glad you asked!

Superfood Overnight Oatmeal

Blueberries and Cream Overnight Oatmeal has not one, not two, but THREE superfood mix ins! Actually more but here are my top three!

  • Antioxidant-rich blueberries
  • Chia seeds and Flax seeds – these little seeds are very rich in omega–3 fatty acids and fiber. Although, chia seeds have even more so than flax seeds. OMG!
  • Cinnamon – rich in antioxidants and can help to fight fungal, bacterial, and viral elements in foods

This healthy meal prep breakfast is high in fiber, rich in omega 3 fatty acids, vegan, dairy-free, and gluten free.

BONUS SUPERFOOD FACT about Gluten Free Oats-  Soaking the oats overnight breaks down the phytic acid in the grain. Which allows for better nutrient absorption and easier digestion.

Healthy Meal Prep Breakfast for Two

This superfood overnight oatmeal recipe makes enough to fuel two hungry bods.

Overhead looking into glass cup filled with superfood overnight oatmeal topped with fresh blueberries and almonds.


⁣
You will need 2 glass jars or meal prep containers and the following:

  1. Frozen blueberries at the bottom of the cups.⁣
  2. Gluten-free rolled oats to each.⁣ Can’t have grains? No prob! I have a solution in below!
  3. Next, add 1 tablespoon chia seed into each cup followed by 2 teaspoon ground flaxseed and ½ teaspoon ground cinnamon.⁣
  4. Almond milk or coconut milk and a touch of maple syrup on top (if desired).⁣
  5. Stir gently, then place in the fridge for 2 hours or up to 24 hours.⁣
  6. This meal prep overnight oatmeal can be kept in the fridge for up to 4 days.


Make it a balanced breakfast! There are 2 ways /options to prepare this meal to go.

In a cup to eat on the go (as seen above), or in meal prep containers so you can add  EVEN more nourishing food and save it for later.

Two meal prep glass containers filled with overnight oatmeal topped with fresh blueberries and sides of grapefruit and hard boiled eggs.

Option 1: VEGAN, GLUTEN FREE, DAIRY-FREE – Blueberries and cream overnight superfood oatmeal, plus grapefruit for extra vitamin C and mint for digestion support.

Option 2: MACRO BALANCED – This makes a great post-workout recovery meal or breakfast to go! Blueberries and cream superfood overnight oatmeal, plus hard boiled eggs for vitamin D and protein, plus walnuts for extra omega 6 fatty acids. A healthy meal prep breakfast at its best!

Side view two meal prep containers filled with superfood overnight oatmeal topped with fresh blueberries.

Can’t have oatmeal or doing whole 30?

I GOT YOU COVERED! Simply sub the oats for squash or sweet potato puree like I did in this AIP friendly porridge. The chia and flaxseed still help it bind together for a tasty breakfast. See bottom container. Omit the maple syrup for whole 30 option.

Two meal prep glass containers with lids filled with superfood overnight oatmeal with blueberries, stacked up on each other.

After you try this overnight oats recipe, be sure to try Cranberry Pumpkin Overnight Oats with Cinnamon Cashew Cream and then maybe some Energy Boosting Honey Sesame Strawberry Overnight Oatmeal.

I think I gave you enough incentive to get this whole healthy habits things started, right?  It’s time to meal prep a healthy breakfast and then grab some Blueberries and Cream Superfood Overnight Oatmeal to go!

Print
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glass of overnight oatmeal made with superfoods, spoon in oatmeal.

Superfood Overnight Oatmeal {Healthy Meal Prep Breakfast}


★★★★★

5 from 6 reviews

  • Author: Lindsay Cotter
  • Total Time: 2 hours 10 minutes
  • Yield: 2 1x
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Description

Superfood overnight oatmeal is perfect for a healthy meal prep breakfast! Blueberries, flax seeds, chia seeds, and gluten free oats will help fuel your body for the day. Make these meal prep oatmeal breakfast that will keep for up to 4 day!


Ingredients

Units Scale
  • ½ cup blueberries, frozen or fresh, divided
  • ½ cup gluten free rolled oats, divided
  • 2 Tablespoons chia seeds, divided
  • 4 teaspoons ground flaxseed, divided
  • 1 teaspoon ground cinnamon, divided
  • 1 cup almond milk or coconut milk
  • maple syrup for drizzling on top, if desired

Instructions

  1. Place ¼ cup frozen blueberries at the bottom of the cups.⁣
  2. Add ¼ cup gluten-free rolled oats to each.⁣
  3. Next, add 1 Tablespoon chia seeds into each cup followed by 2 teaspoons ground flaxseed and ½ teaspoon ground cinnamon.⁣
  4. Fill each cup with ½ cup almond milk or coconut milk.⁣
  5. Drizzle with a touch of maple syrup on top (if desired).⁣
  6. Stir gently, then place in the fridge for 2 hours or up to 24 hours.⁣
  7. Remove from fridge, then add more blueberries on top. It’s breakfast to go!⁣

Notes

  • Store Overnight Oatmeal in the fridge for up to 4 days.
  • Prep Time: 10 minutes
  • Category: breakfast
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 237
  • Sugar: 8.1 g
  • Sodium: 97.5 mg
  • Fat: 7.2 g
  • Saturated Fat: 0.8 g
  • Carbohydrates: 34.3 g
  • Fiber: 9.7 g
  • Protein: 6.7 g
  • Cholesterol: 0 mg

Keywords: overnight oatmeal, superfoods, blueberries and cream overnight oatmeal

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Stay tuned for MORE MEAL PREP RECIPES COME! Our January An anti-inflammatory meal prep meal plan kicks off in less than a week!

What’s your favorite way prepare oatmeal in advance?

Cheers,

LC

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Categories: Breakfasts, Dairy-Free, Egg-Free, Gluten-Free, Nightshade-Free, No-Bake, Nut-Free, Snacks and Appetizers, Vegan, Vegetarian Tags: blueberries, kid friendly, meal prep, oatmeal, overnight oats, superfoods

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Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Geo

    02/27/2023 at 12:27 PM

    I’d like to add egg white protein powder. Should I increase the amount of almond milk?

    Reply
    • Avatar photoLindsay Cotter

      02/28/2023 at 3:16 PM

      Is your protein powder dissolvable? Or thick? Most egg white protein is pretty thin so I don’t think you’d need to add more milk. But keep me posted!

      Reply
      • Geo

        02/28/2023 at 3:49 PM

        Thank you! I actually tried this to see without increasing and it was perfect! I truly enjoyed this recipe and will be adding into my breakfast rotation! Thank you!

        ★★★★★

        Reply
        • Avatar photoLindsay Cotter

          03/02/2023 at 7:49 PM

          Great! So glad it worked out Geo!

          Reply
  2. Colleen

    02/16/2023 at 11:49 PM

    I will be making this for sure! Looks delicious! My question is “where” did you get your divided dishes with the lids? Sorry..I know this is an older post of yours, so hope you see my question! Thankyou!

    Reply
    • Avatar photoLindsay Cotter

      02/18/2023 at 11:53 AM

      Hi Colleen! I bought those containers a while ago on Amazon but I think they are still available! https://amzn.to/3Kl4GOO

      Reply
  3. Karen

    04/28/2022 at 6:21 PM

    I’ve made this recipe both ways (with oats and with sweet potato and even butternut squash) I replace the flax with hemp seeds as flax doesn’t agree with me. Delicious, great texture and easy!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      04/29/2022 at 5:37 PM

      Oh awesome! Thanks so much for feedback Karen! I love the butternut squash option!

      Reply
  4. Amy

    12/29/2019 at 7:26 PM

    The picture shows other variations (One Appears to be strawberry and nuts) do you have the ingredients would love to try them they look delicious.

    Reply
    • Avatar photoLindsay Cotter

      12/29/2019 at 8:36 PM

      I don’t see strawberry. Do you mean the grapefruit or the one mixed with sweet potato? Sorry for confusion.

      Reply
  5. Jennifer

    12/03/2019 at 7:51 AM

    Could you use steel cut oats instead of rolled?

    Reply
    • Avatar photoLindsay Cotter

      12/03/2019 at 8:57 AM

      I’m not sure. I haven’t tried soaking steel cut. It might be best to slightly cook them first then prep for overnight. Does that make sense?

      Reply
    • Sarah Relka

      01/24/2023 at 5:33 PM

      Yes you can, they just don’t swell up like rolled oats do. I read that they should be soaked first, but I haven’t always done that for better digestion. Combine in a bowl 1 Cup oats, 2 Cups warm water, 2 Tblsp of apple cider vinegar or lemon juice. Cover & leave on the counter (not fridge) for at least 7 hrs, no more than 24 hrs though. I do overnight. Next day strain & quick rinse with fresh water, then you can either cook them or prepare for overnight oats. Hope this helps

      Reply
      • Avatar photoSammi (Cotter Crunch Test Kitchen)

        01/25/2023 at 2:55 PM

        Oh wow! That is super helpful. Thank you for being such a fabulous recipe tester!

        Reply
  6. Mandy

    10/27/2019 at 7:29 PM

    Quick question: are these meant to be eaten cold then? Or do you heat it up when you take it out of the fridge? I am going to try this but cold oatmeal doesn’t sound too appealing.

    Reply
    • Avatar photoLindsay Cotter

      10/27/2019 at 9:28 PM

      Either way. I actually enjoy them cold. It taste kinda like a parfait!

      Reply
      • Rach

        11/07/2019 at 1:28 PM

        Hi, could you tell me whether this will keep in the fridge for a number of days or does it need to be prepped every night?

        Reply
        • Avatar photoLindsay Cotter

          11/07/2019 at 2:30 PM

          Sure! It keeps all week in the fridge, easy!

          Reply
  7. temple run 3

    09/08/2019 at 10:04 PM

    The cakes are so fresh, the recipe you made is so great and you have really clever hands, I really like the way you decorate them.

    Reply
  8. SK

    04/01/2019 at 2:49 PM

    I tried this last night and it didn’t turn out nearly as creamy as the image. Any ideas about what I did wrong?

    Reply
    • Avatar photoLindsay Cotter

      04/02/2019 at 12:31 PM

      Hmm, what kind of oats did you use? I added coconut milk on top before stirring and eating the next day. Maybe that was it? Happy to update that in notes too.

      Reply
  9. cathi cohn

    01/15/2019 at 7:31 AM

    Thank you so much for making this website! This (and so many of the other recipes) look delicious! You have inspired me to start a new me at age 51!

    Reply
    • Avatar photoLindsay Cotter

      01/15/2019 at 11:29 AM

      So glad it can help Cathi! Let me know if you need any other information or guidance.

      Reply
  10. Jennifer Blake

    01/10/2019 at 10:19 AM

    Love how simple this is and a week’s worth of on the go breakfast can be made in a very short amount of time!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      01/10/2019 at 3:02 PM

      Thanks! Simple, quick, and tasty…triple threat! 😉

      Reply
  11. Jennifer @ Show Me the Yummy

    01/09/2019 at 10:13 AM

    Overnight oats are the best!

    Reply
  12. Natasha

    01/08/2019 at 4:29 PM

    This is meal prep done right!

    ★★★★★

    Reply
  13. Katie

    01/08/2019 at 4:27 PM

    Can you just come over and make this for me? It looks so good!! I want this for breakfast!

    ★★★★★

    Reply
  14. Lex K.

    01/08/2019 at 1:40 PM

    Tastes just like Blueberries n Cream! Love this one, new favorite breakfast recipe!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      01/08/2019 at 1:52 PM

      Woohoo, that’s what I love to hear! 😀

      Reply
  15. Alice @ Hip Foodie Mom

    01/08/2019 at 12:56 AM

    I love overnight oatmeal! Can’t wait to try this!

    Reply
    • Avatar photoLindsay Cotter

      01/08/2019 at 1:38 PM

      Same! So easy and tasty. I think you’d love this one!

      Reply
  16. Laura @ Sprint 2 the Table

    01/07/2019 at 10:55 PM

    It has been an embarrassing amount of time since I’ve meal prepped… totally committed to getting back on the bandwagon one day soon though and I’m bookmarking this. XO

    Reply
    • Avatar photoLindsay Cotter

      01/07/2019 at 11:35 PM

      You’re a hard working woman! I wish i could deliver. Seriously bro!

      Reply
  17. Leigh Ann

    01/07/2019 at 4:57 PM

    I make overnight oats for my hubby everyday, love these new ideas!

    Reply
    • Avatar photoLindsay Cotter

      01/08/2019 at 1:38 PM

      What a good wifey! 😀

      Reply
  18. Matt Robinson

    01/07/2019 at 12:55 PM

    Our boys would love this. And such a healthy way to start their school days off!

    Reply
    • Avatar photoLindsay Cotter

      01/08/2019 at 12:10 PM

      Let me know if you try it matt!

      Reply

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Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
Superfood Overnight Oatmeal is a healthy meal prep breakfast idea. This vegan and gluten free breakfast recipe for Blueberries and Cream Overnight Oatmeal can be made 2 ways! s
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