This oatmeal recipe tastes like a dessert, but for breakfast. Healthy recipe for blueberry hemp seed overnight oats, which is great for brain and gut health.
This is an easy to make gut healthy breakfast, and is also great for brain health. You can enjoy this on a cozy morning, knowing that you are nourishing your body with good for you ingredients.
It was inspired by my other overnight oats recipe on this site, Easy to Make Healthy Cookie Dough Overnight Oats.
- 💖 Why You'll Love This Blueberry Hemp Seed Overnight Oats Recipe?
- ❓ Are Overnight Oats Good For You?
- 🥣 Blueberry Overnight Oats Recipe Ingredients
- 👩🍳 Brain & Gut Healthy Blueberry Hemp Seed Overnight Oats Instructions
- 🧡 How to Make a Blueberry Hemp Overnight Oats Recipe
- 📖 Recipe
- 🍽️ How Do You Serve Overnight Oats?
- 🍴 Variations
- 🍄 Optional Overnight Oats Recipe Add Ins:
- ❄️ Storage
- ❤️ You Might Also Love These
- ⭐️ Hot Nutrition Tip
- 😀 Enjoyed This Simple Breakfast Recipe?
- 💬 Comments
💖 Why You'll Love This Blueberry Hemp Seed Overnight Oats Recipe?
- Simple Breakfast - Prepping this recipe is simple. No cooking required.
- Grab & Go Recipe - After preparing, you can simply grab and take this on the go. Perfect for work or school.
- Brain & Gut Health Friendly - Made with ingredients nourishing for the brain and good gut health.
- Easy Meal Prep Recipe - Perfect breakfast to make in bigger batches for weekly meal prep.
❓ Are Overnight Oats Good For You?
You better believe it. Yes, oats are a great addition to any whole food, balanced diet. They contain fiber, protein, and brain fueling carbohydrates.
🥣 Blueberry Overnight Oats Recipe Ingredients
Whole Rolled Oats
You can use either rolled or quick cooking oats. Oats are a natural super food because they are 100% whole grain, and contain many vitamins and minerals.
Gut Healthy Food: Rich in Fiber
The fiber in oats is unique in that they are one of the richest sources of rich beta-glucan, a soluble fiber that can help lower cholesterol re-absorption.
Fresh or frozen both work well in this recipe. Blueberries are packed with fiber, rich in anthocyanins, and vitamins C and K.
Brain Health and Blueberries
When it comes to brain health, blueberries have been shown to improve cognitive function and memory.
The antioxidants found in blueberries help protect the brain from oxidative stress and inflammation, which are known to contribute to age-related cognitive decline.
Additionally, blueberries contain flavonoids, which have been linked to improved brain function. Studies have suggested that these compounds play a role in enhancing learning abilities, reasoning skills, and decision-making processes.
Gut Health and Blueberries
But that's not all! Blueberries are also beneficial for your gut health. They are rich in dietary fiber, which can promote healthy digestion and prevent constipation.
The fiber in blueberries acts as a prebiotic, providing nourishment for the beneficial bacteria in your gut. A healthy gut microbiome is essential for optimal digestion and nutrient absorption.
Furthermore, blueberries have anti-inflammatory properties that can help reduce inflammation in the gut.
Chronic inflammation in the digestive system can lead to various gastrointestinal disorders, and incorporating blueberries into your diet may help alleviate these symptoms.
Milk of Choice
I prefer non-dairy milk and use unsweetened almond milk in this blueberry overnight oats recipe.
I love almond milk for the extra protein, but oat milk works equally, especially if you want this extra creamy.
You can swap for pecans or another favorite nut of choice. However, walnuts are shown to be great for nourishing our brain health.
Walnuts and Brain Health
One of the standout features of walnuts is their high omega-3 fatty acid content. These healthy fats are crucial for brain function and have been linked to improvements in memory, cognition, and brain health.
Omega-3 fatty acids are known to support the structure and integrity of brain cell membranes, helping efficiently communicate between neurons and reduce inflammation in the brain.
These powerful compounds protect brain cells from oxidative stress caused by free radicals, which can contribute to neurodegenerative conditions like Alzheimer's and Parkinson's diseases.
By reducing oxidative damage, walnuts may help preserve cognitive function and reduce the risk of age-related cognitive decline.
In addition to omega-3s, walnuts are abundant in antioxidants, including polyphenols and vitamin E.
Chia seeds add additional fiber, protein, and omega-3 fatty acids. Omega-3 fatty acids are great for brain health.
Chia seeds pack a punch in the fiber department. If you don't know this, fiber helps keep you full.
No more growling stomachs in that morning meeting. Above all, this is why this blueberry overnight oat recipe is perfect for a filling breakfast.
Brain Food: Rich in Omega-3
These powerful seeds are great for gut health, but also contain omega-3 fatty acids. Omega-3 fatty acids have shown to help control acne and eczema.
They have been shown to help improve hydration levels in the skin, reduce inflammation, and support the function of the skin barrier.
Rich in prebiotic and inulin fiber, great for gut health. This also adds a natural sweetness to the recipe, but also creates a creamy texture.
They also help aid with dry, flaky skin. Bananas contain the antioxidant lutein, which boosts the elasticity of the skin, as well as increases sebum production. This helps the skin lock in moisture.
Hemp seeds are beneficial for both brain and gut health. They contain a rich profile of nutrients, including essential fatty acids like omega-3 and omega-6, which are important for brain function and development.
Brain & Gut Health Benefits
These fatty acids help support cognitive function, reduce inflammation, and improve brain health.
Furthermore, hemp seeds are a good source of fiber, which is crucial for a healthy gut. Fiber aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
It also helps to reduce the risk of digestive disorders, such as constipation and irritable bowel syndrome.
Additionally, hemp seeds are packed with antioxidants, vitamins, and minerals, which further contribute to brain and gut health. The antioxidants help protect the brain from oxidative stress and reduce the risk of chronic diseases.
The vitamins and minerals support overall gut health and strengthen the immune system.
So, incorporating hemp seeds into your diet can have positive effects on both brain and gut health. They provide essential nutrients, promote digestion, and offer protective properties for the brain.
Consider adding them to your meals, snacks, or smoothies to reap their benefits.
See the recipe card below for quantities.
👩🍳 Brain & Gut Healthy Blueberry Hemp Seed Overnight Oats Instructions
Here's how easy it is to make a cozy overnight oat recipe that is good for your brain and gut health.
Blend blueberries in the food processor until smooth. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in the fridge overnight.
Split into two bowls and top with cinnamon, banana, and walnuts. Serve & enjoy this delicious bowl of blueberry hemp overnight oats!
Hint: I like to shake my mason jar after an hour to ensure the chia seeds don't clump together.
🧡 How to Make a Blueberry Hemp Overnight Oats Recipe
Learn how easy it is to make a blueberry flavored overnight oat recipe with hemp seeds.
Blueberry Hemp Seed Overnight Oats Recipe
- 1 Blender
- Blend blueberries in the food processor until smooth. (This step is optional. However, if you want more of that blueberry flavor, I suggest blending the blueberries before combining the mixture together).
- Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in the fridge overnight.
- Split into two bowls and top with extra blueberries, cinnamon, banana, and walnuts.
- Serve & enjoy this delicious bowl of blueberry hemp overnight oats!
Laura's Recipe Tips
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🍽️ How Do You Serve Overnight Oats?
Typically overnight oats are served straight out of the fridge cold. However, if you have extra time or prepare your oats warmed up, simply heat them up for a minute and a half.
Here are a few variations to customize your overnight oats recipe.
- Higher Protein: Add a scoop of your favorite vanilla protein powder or collagen powder to the overnight oats mixture before placing it into the fridge. Also, top with hemp seeds, which will provide additional protein to the recipe.
- Vegan - Instead of regular milk, use a plant-based milk option.
- Walnuts - Swap with your favorite nut, like pecans.
🍄 Optional Overnight Oats Recipe Add Ins:
I also love to add adaptogens to my recipes. Try adding some Ashwagandha root powder, ground turmeric with black pepper, maca powder, spirulina, or pitaya powder.
One of my personal favorites is the Adaptogenic blend mix by Four Sigmatic.
Store in an airtight container in the refrigerator for up to 5 days. I like to store in mason jars or meal prep containers.
❤️ You Might Also Love These
Looking for other oat recipes like this? Try these:
⭐️ Hot Nutrition Tip
Your gut microbes love to eat the fiber from the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.
😀 Enjoyed This Simple Breakfast Recipe?
Start your morning with my delicious breakfast recipe, blueberry hemp seed overnight oats.
Will you be trying out this easy to make gut healthy breakfast recipe?
Let me know in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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