Blueberry Lactation Overnight Oats

This Blueberry Lactation Overnight Oats recipe has excellent sources of fiber and healthy fats coming from chia and flax seed and can be made up to a week in advance for meal prep for a healthy breakfast for postpartum moms!

blueberry overnight oats

After having a 36 hour labor to have my son, my absolute priority was getting myself the right nutrition. I needed meals that were easy to make and that supported my breastfeeding journey and these overnight oats fit the bill perfectly!

Overnight oats are an alternative way to prep oatmeal. Instead of adding a liquid or milk to your oats and heating them on the stove, they are soaked in milk, stirred and refrigerated overnight. Because the milk fully soaks through overnight, they become soft and are able to be eaten cold.  There are many different flavors of overnight oats you can customize. 

🍼Lactation Overnight Oats

What makes this breakfast great for breastfeeding is the two ingredients added known to help with milk production. Both are added to the oats adding nutrients and fiber. It’s such an easy way to support new mom nutrition!

Brewers Yeast: Brewers yeast is used in making bread, wine, beer and has a high vitamin B content. Brewers yeast is not the same as nutritional yeast, so make sure you are buying a quality brewers yeast that is unfortified. I purchase this one by SOLGAR on Amazon. 

Flax Seed: Flax seeds are tiny, nutrient-dense seeds known for their high content of omega-3 fatty acids, fiber, and lignans. They are believed to support breastmilk production by promoting hormonal balance and providing essential nutrients for both the mother and the baby.

💡New Mom Gift Idea: If you have a postpartum mom in your life, making a batch of overnight oats or sending her everything needed to make breakfasts makes such a great gift and is SUPER helpful after having a baby!

🤱🏻Add these items to your Amazon cart:

🥥NOTE: Make sure the coconut milk is not from a can! Purchase the ones in the refrigerated section that are half gallons next to almond, soy and cashew milk. Canned coconut milk has a much thicker texture and will alter the flavor of the oats.

📖 How to Make Blueberry Overnight Oats

I’ve tried many combinations of overnight oats, but adding blueberries has always been my favorite. This recipe also contains chia and flax seed for extra nutrition and fiber. 

1️⃣ To a 16 oz wide mouth mason jar add: old fashioned oats, chia seeds, flax seeds, salt, cinnamon, brown sugar and vanilla. Stir until dry mix is fully combined. 

2️⃣ Add in 1 cup of milk or dairy free milk and stir in with dry oat mixture until fully combined.

3️⃣ Top with blueberries (fresh or frozen).  These can also be stirred into the wet oat mixture. 

4️⃣ Cover mason jar and leave in fridge for at least 4 hours to allow enough time for milk to soak through the oats and for milk to absorb into the chia and flax. Leaving them overnight is ideal. 

5️⃣ Once ready to eat, give everything a quick stir, adjust sweetness if needed and enjoy!

🍓Customize It

  • Add a handful of chopped nuts like almonds or walnuts for extra crunch and protein.
  • Mix in a scoop of your favorite protein powder to boost the protein content.
  • Replace blueberries with strawberries, raspberries, or a mix of your favorite berries for a different flavor profile.
  • Add a teaspoon of vanilla extract or almond extract for a hint of extra flavor.
  • Sweeten with maple syrup, honey, or agave nectar instead of sugar.
  • Include a tablespoon of nut butter, like peanut butter or almond butter, for a creamy texture and added richness.
  • Substitute rolled oats with steel-cut oats for a chewier texture.
  • Add a sprinkle of cinnamon or nutmeg for a warm, spicy note.

❔ FAQ

What kind of oats to use for overnight oats?

Typically for overnight oats, old fashioned rolled oats are best as they offer a good texture once soaked through. You can use quick cook oats or instant oats, but beware that it may be a bit mushy but still fine!

What kind of milk to use for overnight oats?

You could use any milk you prefer including cows milk, cashew milk, almond milk, coconut milk, soy milk, hemp milk or even oat milk. 

Can I use fresh or frozen blueberries?

You can use fresh or frozen blueberries in this recipe.  Fresh blueberries will have a different texture than frozen once they are thawed, but frozen blueberries are cheaper and can be found year round!

Can you heat overnight oats?

You can heat overnight oats in the microwave or stovetop.  Heat in microwave for 1-2 minutes.  Because the oats are soaked through already, it takes less time to heat up and cook the oats.

How long do overnight oats last?

If you use a dairy free milk, your overnight oats will last 5-7 days in the fridge.  This means you can make 5 days worth, portion them out into mason jars and have breakfast for every single day of the workweek in minutes. 

What Can I Use to Sweeten Overnight Oats? 

I absolutely love using brown sugar as it gives it a comforting taste, but feel free to use your favorite sweetener such as stevia, monkfruit or whatever you enjoy. 

More Healthy Breakfast Ideas

blueberry overnight oats

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blueberry overnight oats

Blueberry Lactation Overnight Oats

This Blueberry Lactation Overnight Oats recipe has excellent sources of fiber and healthy fats coming from chia and flax seed and can be made up to a week in advance for meal prep for a healthy breakfast for postpartum moms!
4.58 from 26 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 0 minutes
Chill Time: 8 hours
Total Time: 8 hours 5 minutes
Servings: 1 serving
Calories: 455kcal

Equipment

  • 1 Mason Jar 16 ounce with lid

Ingredients

  • ½ cup Old Fashioned Rolled Oats
  • ¾ cup Milk or Dairy Free Milk of choice
  • ¼ tsp Vanilla Extract
  • 1 tsp Ground Flax Seed
  • 1 tsp Chia Seeds
  • 2 tsp Brown Sugar
  • ¼ cup Blueberries fresh or frozen
  • 1 pinch Salt

Instructions

  • To a 16 oz wide mouth mason jar add: old fashioned oats, chia seeds, flax seeds, salt, cinnamon, brown sugar and vanilla. Stir until dry mix is fully combined. 
  • Add in 1 cup of milk or dairy free milk and stir in with dry oat mixture until fully combined.
  • Top with blueberries (fresh or frozen).  These can also be stirred into the wet oat mixture. 
  • Cover mason jar and leave in fridge for at least 4 hours to allow enough time for milk to soak through the oats and for milk to absorb into the chia and flax. Leaving them overnight is ideal. 
  • Once ready to eat, give everything a quick stir, adjust sweetness if needed and enjoy!

Notes

What kind of oats to use for overnight oats? Typically for overnight oats, old fashioned rolled oats are best as they offer a good texture once soaked through. You can use quick cook oats or instant oats, but beware that it may be a bit mushy but still fine!
What kind of milk to use for overnight oats? You could use any milk you prefer including cows milk, cashew milk, almond milk, coconut milk, soy milk, hemp milk or even oat milk. 
Can I use fresh or frozen blueberries? You can use fresh or frozen blueberries in this recipe.  Fresh blueberries will have a different texture than frozen once they are thawed, but frozen blueberries are cheaper and can be found year round!
Can you heat overnight oats? You can heat overnight oats in the microwave or stovetop.  Heat in microwave for 1-2 minutes.  Because the oats are soaked through already, it takes less time to heat up and cook the oats.
How long do overnight oats last? If you use a dairy free milk, your overnight oats will last 5-7 days in the fridge.  This means you can make 5 days worth, portion them out into mason jars and have breakfast for every single day of the workweek in minutes. 
What Can I Use to Sweeten Overnight Oats?  I absolutely love using brown sugar as it gives it a comforting taste, but feel free to use your favorite sweetener such as stevia, monkfruit or whatever you enjoy. 

Nutrition

Serving: 1g | Calories: 455kcal | Carbohydrates: 64g | Protein: 22g | Fat: 13g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Cholesterol: 34mg | Sodium: 361mg | Fiber: 7g | Sugar: 11g

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4 Comments

    1. If kept in an airtight container in the fridge, these oats will last 4 to 5 days with regular milk. -Krista (Team Thyme & JOY)

    1. Hi! You didn’t make any mistakes! Flaxseed and ground flaxseed are essentially the same thing. Ground flaxseed is well …ground flax seeds 🙂 and has a flour-like texture. You’re good! -Krista (Team Thyme & JOY)

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