As a nutrition + hormone health coach, one of the simplest and most impactful shifts my female clients make is to eat a nutrient-dense breakfast within an hour of waking.
Because our bodies have been fasting the previous night, and our hormones rely on nutrients from food to carry out all of their important tasks and functions for the day, when we don’t provide our bodies with this fuel, they produce stress hormones like cortisol and adrenaline in its place.
This keeps our bodies in a state of fight or flight and negatively impacts our metabolism and hormones, eventually turning on fat storage and resulting in symptoms such as adrenal dysfunction, heavy, painful or missing periods, digestive issues, rapid aging, sleep problems, fertility challenges, etc.
So yeah, breakfast is a pretty big deal, which is why I’m SO excited to share my latest super easy and healthy breakfast hack — Blended Overnight Oats.
They’re so delicious, simple, quick and nutrient-dense that I think you’ll find yourself a breakfast fan even if you previously weren’t. Snag all of the details, tips and recipe below.
Blended oats can absolutely be considered healthy, but like anything it depends.
This is why you’ll find that my blended overnight oats recipe (along with ALL of my recipes) call for high quality ingredients and easy ways to sneak in key nutrients that support stable blood sugar, balanced hormones and optimized gut health.
And while I always utilize an “add in more of the good stuff” vs. “take away the bad stuff” approach, I do try to minimize any super sugary, processed or inflammatory ingredients that could negatively impact your hormones and overall health as a result. More on that below.
Rich in a prebiotic fiber called beta glucan that feeds the beneficial bacteria in your gut. I always opt for gluten-free and sprouted when possible to optimize digestion and decrease intestinal permeability.
Using full-fat, unsweetened greek yogurt is an awesome way to sneak more protein (12g per serving!) into your blended overnight oats, however if you don’t digest dairy that well you can opt for a full-fat coconut yogurt, which will still provide a creamy texture and good-for-your gut probiotics.
Adding chia seeds to your blended overnight oats gives the recipe a boost of anti-inflammatory omega-3 fatty acids and soluble fiber that works to keep blood sugar stable (key for hormone balance) and promote a feeling of satiety.
I love mixing in this flavorless collagen brand, which is rich in gut-healing compounds like glutamine, glycine, collagen and proline that reduce intestinal inflammation and support your thyroid gland.. *Use my code SOGREEN10 to save.
I’m always looking for ways to sneak in antioxidant-rich and anti-inflammatory fruits and veggies to recipes and these blended overnight oats are no exception! You can start by trying my pumpkin blended overnight oats recipe or adding 1/2 of a banana or 1/4 cup of riced cauliflower (I swear you don’t taste it) to the maple cinnamon version below.
After much trial and error, I’ve found the best way to make blended overnight oats is by mixing together all of the ingredients the night before in an airtight glass jar or container. This lets the oats absorb the liquid, creating a thick consistency.
The following morning, blend the mixture in a blender and voila! You’ve got thick and creamy blended overnight oats.
To make this recipe completely vegan, make sure you’re using a vegan yogurt (like coconut) as well as a plant-based protein powder if opting to add. *This is my fave vegan protein powder, use code SOFRESH10 to save.
To add plenty of high quality protein, you can opt to use full-fat, unsweetened greek yogurt (12g of protein per 1/2 cup) and add a serving of protein powder of choice *This is my fave collagen protein, use code SOGREEN10 to save.
To keep your blended overnight oats completely gluten-free, make sure you’re using certified gluten-free oats (these are my fave).
This recipe is naturally high in fiber (20g!) thanks to the oats and the chia seeds. If you’re looking for additional ways to sneak fiber in, try my pumpkin version (7g extra fiber) or adding in some different fruits and veggies like banana or spinach to the mix.
My blended overnight oats recipe is naturally super creamy thanks to the added greek or vegan yogurt, but I find opting for a non-dairy milk like full-fat cashew or canned coconut milk can boost the creamy factor even more.
If you’re looking for a thicker consistency, try starting with less milk. My recipe calls for 1 1/2 cups non-dairy milk, but you can reduce it to 1 1/4 or even 1 cup to make your blended oats extra thick.
I’m all about efficiency over here, so I like to triple the recipe in order to have breakfast dialed for the week. **This recipe will hold up in the fridge for up to 5 days.
I’ve found chilling the oat mixture BEFORE blending helps the texture thicken and create an optimal consistency, vs. blending the mixture and then chilling.
Storing your overnight oats in an airtight glass container in the fridge will help them stay fresh longer.
Okay, if you know me THEN YOU KNOW chocolate peanut butter is pretty much my favorite flavor combo on the planet, and it tastes just as good in this recipe! Like dessert for breakfast, but healthier.
I love this flavor combo for fall/the holidays, as it’s earthy, warming, slightly spiced and tastes like Thanksgiving dessert (plus sneaks in a veggie/extra fiber!)
This is a classic flavor combo you just can’t go wrong with anytime of year and tastes extra delicious topped with fresh berries and my Seed Cycle Granola.
Organic berries like blueberries, blackberries, raspberries, and strawberries are rich in fiber, vitamins and antioxidants that work to reduce inflammation and support healthy hormones. Plus they add so much flavor! One of my go-to topping options, for sure.
I absolutely love topping my blended overnight oats with my Seed Cycle Granola, as it the crunchy texture totally compliments the creamy oats. Try this flavor to go with the chocolate peanut butter blended overnight oats, this one to go with the pumpkin pie, and this with the maple cinnamon.
Honestly, what doesn’t taste better with a dollop of creamy nut butter on top! With flavors like cinnamon snickerdoodle and gingerbread, this is my go-to brand. Use code SORESH15 to save.
Adds a crunchy texture and hormone supportive mineral boost. I especially love pumpkin seeds on the pumpkin version, hemp seeds on the chocolate, and chopped pecans on the maple cinnamon blended overnight oats.
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Delicious, healthy + easy blended overnight oats (3 flavors!) as well as meal prep tips, simple swaps (protein-rich, vegan, etc.) & more.
Author: Lauren Chambers
Recipe Type: dessert, breakfast, snack
Blended Overnight Oats Base:
Chocolate Peanut Butter Blended Overnight Oats Additions:
Pumpkin Pie Blended Overnight Oats Additions:
Maple Cinnamon Blended Overnight Oats Additions:
I’m honored to support you on your journey to optimal hormone health + happiness. Thanks for being here babe.