High Protein Blueberry Overnight Oats (Low Carb Version) - Easy, Satisfying Breakfast

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Prep Time 10

Total Time 10

Servings: 2 servings

Rolled oats (1/4 cup): Use old-fashioned rolled oats, not quick oats. This small amount keeps carbs reasonable but still gives that oat texture.
Chia seeds (1 tablespoon): For fiber, omega-3s, and that thick, pudding-like set.
Hemp hearts (1–2 tablespoons): Adds protein and healthy fats with a mild, nutty taste.
Unsweetened almond milk (1/2 cup): Or your preferred low-carb milk like cashew or macadamia.
Plain Greek yogurt (1/3 cup): 2% or 5% for creaminess; use dairy-free Greek-style if needed.
Blueberries (1/2 cup): Fresh or frozen. Frozen will bleed color and soften more, which many people love.
Sweetener, to taste: Stevia, allulose, or monk fruit for a low-carb option. Start small and adjust.
Vanilla extract (1/2 teaspoon): Boosts flavor without extra sugar.
Pinch of salt: Rounds out the flavors.
Optional add-ins: Lemon zest, cinnamon, a few chopped almonds, or a spoon of almond butter.

Mix the dry base: In a jar or container (12–16 oz), combine rolled oats, chia seeds, hemp hearts, and a pinch of salt.
Blend the wet ingredients: In a bowl, whisk almond milk, Greek yogurt, protein powder, vanilla extract, and your sweetener until smooth. If it looks too thick, add 1–2 tablespoons more milk.
Combine: Pour the wet mixture over the dry ingredients. Stir well to hydrate everything, scraping the corners of the container.
Add blueberries: Fold in blueberries. If using frozen, no need to thaw; they’ll naturally tint and sweeten the oats.
Adjust texture: The mixture should be loose but not watery. If very thick, add a splash more milk. If thin, sprinkle in 1 teaspoon extra chia seeds.
Chill: Cover and refrigerate at least 4 hours, ideally overnight, to thicken and set.
Serve: Stir, taste, and adjust sweetness. Top with a few extra blueberries, a dollop of yogurt, lemon zest, or a drizzle of almond butter if you like.