Blueberry & Walnut Overnight Protein Oats

As far back as I can remember, my Mum used to eat oats for breakfast. Usually covered in the latest health trends that she was learning about. Weat Germ, bran sticks, sunflower seeds and turmeric comes to mind. So here is my take on my Mums go-to breakfast! Protein powder slows down the digestion and keeps you full for longer and the walnuts provide some much needed poly-unsaturated fats for your brain and heart health. Bluberries bring home the micronutrient-dense powerhouse with high levels of antioxidants and fibre. CInnamon helps your bodies insulin response. What a meal.

What's in it?

2/3 x Cup Rolled Oats

Overnight Protein Oats

1 x Scoop Protein Powder of choice

200ml Almond Milk / Milk of choice

1/2 Cup Mixed Berries

2 x Tsp Chia Seeds

10g Walnuts / Pumpkin Seeds / Sunflower Seeds

1 Tsp Cinnamon

10g Honey

Let's Cook!

Mix the oats, protein powder, chia seeds, and milk in a bowl until everything is combined thoroughly and the dry ingredients are well incorporated into the liquid. The oats should absorb some of the milk, while the protein powder and chia seeds will add both flavour and nutritional value to the mixture. Ensure that there are no clumps of protein powder or chia seeds, as this will help achieve a smoother texture once the mixture has had time to sit and thicken.

Once the base is well mixed, take a generous handful of frozen berries and scatter them evenly on top. The berries not only add a burst of colour but also provide essential vitamins, antioxidants, and natural sweetness to the dish. Next, sprinkle a selection of nuts and seeds over the berries; options like almonds, walnuts, sunflower seeds, or pumpkin seeds will add a delightful crunch and a boost of healthy fats and protein.

To enhance the flavour profile, dust the mixture with a sprinkle of cinnamon, which brings warmth and depth to the dish, along with its own health benefits. Finally, drizzle a bit of honey over the top to add a touch of natural sweetness that perfectly complements the tartness of the berries.

After layering these ingredients, cover the bowl with a lid or plastic wrap to seal in the freshness and flavours. Place the bowl in the refrigerator overnight, allowing the oats and chia seeds to soak up the milk and soften, creating a creamy, pudding-like consistency by morning. This overnight soaking process not only enhances the flavours but also makes the nutrients more bioavailable.

When you're ready to enjoy your creation, you can serve it cold straight from the fridge, which is refreshing and perfect for a quick breakfast on warm days. Alternatively, if you prefer a warm meal, simply transfer the mixture to a microwave-safe bowl and heat it up in the microwave for a minute or two. This warming process transforms the dish into a comforting breakfast that is especially delightful on chilly mornings, providing a nourishing start to your day.

570kcal: 80g Carbs, 11g Fat, 38g Protein