Healthy Altitudes

Blueberry Lemon Overnight Oats

If you’re looking for a go-to breakfast that gets you ready for the busy day ahead, then check out this overnight oats recipe! You can make it ahead of time for a healthy start to your day.

Is Breakfast the Most Important Meal of the Day?

We all know the saying, “Breakfast is the most important meal of the day.” But is this an accurate statement?

Some people might disagree. You may even skip breakfast yourself. Many people practice intermittent fasting, which could mean they are only eating lunch and dinner.

The truth is, eating is a very individualized thing. If you are wondering whether you should eat breakfast, talk to your doctor (and a dietitian). However, there are a few reasons why eating breakfast is a good idea for most people – so keep reading to find out more.

Eating Breakfast Stimulates Metabolism

Eating breakfast helps ramp up your metabolism in the morning. Some people may think that skipping breakfast will help with weight loss because you are cutting out calories. However, this isn’t always the case.

If you don’t give your body enough calories for its basic needs, then it can slow down your metabolism because your body thinks it is in danger of starvation – it wants to conserve existing energy (stored as fat and muscle) as much as possible.

On the other hand, providing your body with food in the morning will initiate the metabolic processes that break down the food to give you energy. Your body will know that it is being nourished, so it won’t try to slow everything down to conserve energy.

Eating Breakfast Satisfies Your Hunger Cues

You don’t want to start off your day hungry, do you? I don’t know about you, but hunger can become a pretty uncomfortable and distracting feeling for me. We all experience hunger when our body is telling us it needs more energy.

Some dieting plans restrict your daily calorie intake, causing you to not eat despite feeling that growl in your stomach. But our bodies are so complex, and we can’t possibly know the exact amount of food we need each day (unless we have fancy scientific equipment). Yet we don’t need to worry because our bodies tell us when we need more food! This is why it is important to recognize your hunger cues.

Working with a dietitian who specializes in intuitive eating can be a big help in recognizing your hunger cues.

But here’s the bottom line – if you feel hungry in the morning, then your body is telling you that breakfast is right for you. Now there is plenty of variety in what you choose to eat for that breakfast. Good news! This Blueberry Lemon Overnight Oats recipe is an excellent choice for your next breakfast.

A Quick Recipe for Meal Prep

Overnight oats became a viral meal prep concept a couple years ago. And for a good reason. Most recipes only take 5 minutes to make, and they can remain in the fridge for multiple days until you’re ready to eat your oatmeal.

Oatmeal can also be a nutrient-filled breakfast. Oats are high in fiber, including the kind that can help lower your LDL cholesterol. In other words, oats are great for your heart.

Blueberry Lemon Overnight Oats


Servings: 1 (large portion, may split into 2)


  • ½ cup oats
  • 1 cup milk of your choice
  • 1 tablespoon maple syrup
  • Zest of ½ lemon
  • ½ cup blueberries (fresh or frozen)
  • 1 tablespoon ground flaxseed
  • 1 tablespoon chia seeds


  1. Combine all ingredients in a bowl or container. Mix until well combined, and cover.
  2. Refrigerate oats for at least 5-6 hours, or until the oats have soaked up most of the liquid to make a thicker, creamier texture. It’s easiest if you make this recipe the night before and let the magic happen while you sleep!

Want to make this delicious, nutritious recipe at home?

Click below to download a recipe card for this Blueberry Lemon Overnight Oats recipe.