Blueberry-Sunflower Seed Overnight Oats

Soaking oats in milk overnight, or for a few hours, softens them so they're ready to eat with no fuss (or cooking) in the morning. This combination pairs sweet fiber-rich blueberries, crunchy sunflower seeds packed with healthy fats and a touch of maple syrup.

This is a dairy free, gluten free, vegan and vegetarian recipe. 

Servings: 2 


  • 1 cup old fashioned rolled oats
  • 1 1/3 cups of unsweetened soy milk
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup or honey
  • dash coarse sea salt (optional)
  • 2 cups blueberries fresh or frozen and thawed
  • 2 tablespoons roasted unsalted sunflower seeds


  1. Combine the oats, milk, vanilla, maple syrup, and salt in a bowl or jar with a lid. Canning jars work really well and can serve as a to-go container, too.

  2. Cover and let sit in the refrigerator overnight or for at least 3 hours.

  3. Before serving, top with blueberries and sunflower seeds.

Recipe Notes

You can also heat your overnight oats in the microwave if you prefer them as hot cereal.

Nutrition Facts (per serving, 1/2 of recipe) 

CALORIES: 372, PROTEIN: 14g, FAT: 9g fat (1.9g saturated) CARBOHYDRATE: 61g, FIBER: 8g, SUGAR: 26g, SODIUM:77mg

Shared by:

Stephanie Clarke and Willow Jarosh are registered dietitians and the duo behind C&J Nutrition, an NYC and Washington, DC based nutrition consulting, communications, and workplace wellness company. These nutritionists are media spokespeople, featured regularly in national health and lifestyle magazines, TV and web shows, and have been contributing nutrition experts at SELF magazine since 2010. They have developed hundreds of healthy recipes and nutrition programs for numerous best selling diet books, including SELF magazine’s Drop 10 Diet Cookbook and The Sugar Smart Diet by Anne Alexander of Prevention magazine and are bloggers for Bumble Bee Foods' Bee Delicious blog. The duo just released their first cookbook, Health, Happy Pregnancy Cookbook. C&J Nutrition’s team provides nutrition consulting to a variety of food companies and health organizations in addition to developing workplace wellness programs for corporations across the country and seeing clients in their Manhattan-based private practice. 

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