Description

Start your day with vibrant, chilled oats featuring bright lemon, sweet blueberries, and a hint of warm spice—a refreshing, satisfying meal-prep breakfast made with whole grains, fruit, and yogurt.

Ingredients

Scale

1 ½ cups 140 g old-fashioned rolled oats
1 tbsp 12 g chia seeds
1 tbsp 10 g hemp hearts
¼ tsp 0.5 g ground cardamom
1 cup 227 g 0% milkfat plain Skyr or Greek yogurt
2 medium lemons (~200 g)
1 cup 140 g frozen blueberries (no sugar added)
2 ¼ cups 540 mL unsweetened soy milk (or other unsweetened plant milk)
2 tsp honey (14 g or 2 tsp pure maple syrup (10 g))
½ tsp 2.5 mL pure vanilla extract
For Serving (Optional:)
No-sugar-added blueberry fruit spread
Toasted unsweetened coconut flakes
Additional fresh blueberries

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Instructions

Prepare Citrus: Zest both lemons into the large mixing bowl. Juice the lemons to yield approximately 3 tablespoons (45 mL) of fresh juice.
Combine Dry Ingredients: To the bowl with the lemon zest, add the rolled oats, chia seeds, hemp hearts, and ground cardamom. Stir briefly to combine.
Create the Liquid Base: In a separate medium bowl or large liquid measuring cup, whisk together the nonfat Skyr, unsweetened soy milk, lemon juice, honey, and vanilla extract until the mixture is completely smooth.
Hydrate the Oats: Pour the liquid base over the dry oat mixture. Use a silicone spatula to fold everything together until no dry spots remain.
Incorporate Fruit: Gently fold in the frozen blueberries. The mixture will begin to take on a soft lavender hue.
Chill and Thicken: Transfer the oat mixture into a large airtight container and seal tightly. Refrigerate for a minimum of 6 hours, or overnight, until thick and creamy.
Assemble and Serve: Once chilled, stir the oats. Divide the mixture evenly among the four glass jars. Just before serving, top with a sprinkle of toasted unsweetened coconut flakes and a few extra blueberries, if desired.

Notes

DASH-Style Note: This recipe is low in sodium and saturated fat and provides potassium from yogurt, fruit, and oats. It aligns with a DASH-style eating pattern that emphasizes fruits, whole grains, and unsalted foods.
Storage: Assembled jars or the bulk mixture will keep well in the refrigerator for up to 4 days.
Consistency: If the oats are thicker than you prefer after chilling, stir in an extra splash of unsweetened milk until your desired consistency is reached.

These values are approximate and may vary based on ingredients and preparation.

Nutrition

Calories: 281