230 Calorie Blueberry Muffin Overnight Oats
Blueberry muffin overnight oats have the cozy vanilla and cinnamon taste of a bakery muffin for about 230 calories, which makes them an easy fit for a calorie deficit when you are losing weight. The blueberries soften overnight and tint the oats purple, so the jar looks as good as it tastes.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- Muffin taste without the 400 or more calories of a bakery muffin
- Vanilla, cinnamon and a pinch of salt make the oats taste baked
- Frozen blueberries work as well as fresh, so you can make it all year
- 12 grams of protein and 6 grams of fiber keep you full
Ingredients
- ½ cup (40 g) old-fashioned rolled oats
- ½ cup (120 ml) unsweetened almond milk
- ¼ cup (60 g) nonfat plain Greek yogurt
- ⅓ cup (50 g) fresh or frozen blueberries
- 1 teaspoon granulated zero-calorie sweetener
- ¼ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon
- Pinch of salt
How to Make It
- Add the oats, almond milk, Greek yogurt, sweetener, vanilla extract, cinnamon, and salt to a jar. Stir until evenly combined.
- Gently fold in the blueberries, leaving a few whole for texture.
- Cover and refrigerate for at least 4 hours or overnight.
- Stir before eating. Add a splash of almond milk if you like a thinner texture.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Frozen berries are fine. Use them straight from the freezer. They thaw overnight and make a light blueberry sauce.
Add lemon zest. A little grated lemon peel brings the lemon muffin taste for almost no calories.
Crumble on top. Sprinkle 1 tablespoon of crushed graham cracker on top in the morning for a streusel crunch, about 30 calories.
Keep the salt. The pinch makes the vanilla and cinnamon taste sweeter without any sugar.
How to Make It More Filling
For a bigger breakfast, add 1 tablespoon of chopped almonds (about 50 calories) or an extra spoonful of yogurt. Both add protein and help the jar last until lunch.
Storage
Keep the jar in the fridge for up to 4 days. Fresh berries hold their shape, and frozen ones soften and color the oats, which is normal. Stir before eating, and do not freeze.
How much should you eat in a day?
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Frequently Asked Questions
Can I use dried blueberries?
They are much higher in sugar and calories, so fresh or frozen berries work better here.
Why did my oats turn purple?
Blueberry juice colors the oats as they sit. It is normal and tastes the same.
Can I make four jars at once?
Yes. Multiply everything by four and keep the jars separate for up to 4 days.
Can I use quick oats?
They turn mushy overnight. Old-fashioned rolled oats keep their chew.
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See What’s Inside →Illustrative image. Individual results may vary.
