Cultured Blueberry Coconut Chia Overnight Oats is an easy-to-make breakfast full of dairy-free and gut-friendly probiotics, antioxidants, plant-based protein, omega-3’s and fiber!
Today’s recipe is proof that when you’re feeling blue, just go with it and make something beautiful out of it while you’re at it!
Can I just be real with all of you? I was an emotional hot mess this last weekend. I’m not sure what was in the air or our drinking water, but I felt like I was all over the moon hormonally and cried over silly little nothings at least 3 times. I never do that!
True, we all have things we can worry about, but it’s easy to let our emotions get the best of us and forget that we’re allowed to just feel all wacky sometimes— even if we can’t explain it.
But instead of spending another week feeling blue, I decided to shake things off and start my Monday off on a new page by celebrating with some new recipes full of beauty and healthy ingredients. This not only cheered me up but it also means I get to share all of these recipes with you!
Which brings me to this beautiful Cultured Blueberry Coconut Chia Overnight Oats recipe!
Now I ask you, how can you look at such a beautiful blue breakfast and not smile or at least feel a huge beam of happiness in your heart? 🙂
Today’s recipe is filled with some of my favorite mood-boosting and gut-friendly ingredients. Because in case you haven’t heard, our guts and brains are united; they’re basically one system that is separated into two different areas in our body. We have an entire nervous system connected to our brain and our digestive systems that require a healthy mix of bacteria to function optimally.
Plus, you know the saying you should “go with your gut”? That’s because our digestive systems have their own brain and think much differently than the ones in our noggins do. In fact, when we ignore our gut both physically and psychologically, we can suffer major digestive issues and stress as a result.
And once our digestive systems become unhealthy, we can suffer huge mental setbacks as a result. I know this firsthand as I have struggled with both serious gut issues, chronic stomach woes, and chronic depression since I was a child. I’ve done a lot of healing over the years, but I’m always thinking about how what I put on my plate will affect my gut and how I take care of myself will too.
So today’s recipe is packed with some of my favorite ingredients for a healthy gut. These include…
Blueberries – Not just any old blueberries, but WILD blueberries! Wild blueberries are not grown with pesticides or herbicides and grow in very sustainable, natural regions in Maine. I love them because they’re sweeter and more nutritious than regular blueberries, although they’re actually lower in sugar per serving. Who knew!
I also used whole grain, extra thick rolled oats in this recipe. Oats are definitely my favorite grain. They’re one of my favorite mood foods, one of the grains that I digest well, and they’re loaded with nutrition such as beta-glucan fiber for a healthy heart, iron, potassium, magnesium, B vitamins, and even protein too. Oats are a great food to enhance energy, improve serotonin levels in the body, and they also keep your digestive system balanced … aka regular! 😉
Chia seeds are also included in this recipe because we all know how amazing chia is for us by now, right?! Chia is a fabulous source of omega-3 fatty acids which help improve our hearts, lower inflammation, and improve our mood. Inflammation is a key issue to think about when improving your mood and your digestive system, so I like to sneak a little whole or ground chia seeds into my meals whenever I can. Chia is also a complete source of protein and a great source of magnesium, zinc, potassium, iron, and calcium!
Coconut which is a great source of fiber, amino acids, healthy fats, and has a phenomenal ability to boost the mood as well as enhance digestion. I love to use unsweetened, flaked (or shredded) coconut in this Cultured Blueberry Coconut Chia Overnight Oats recipe because it soaks up the non-dairy milk in the recipe just beautifully. Plus, coconut adds a gorgeous white pop of color to the recipe too!
Probiotics by UP4 which are my daily go-to, must-have probiotic. I absolutely adore the Ultra formula by UP4 because it’s not just potent, but also non-GMO, dairy, soy and gluten-free, it’s vegan, has no added sugar, is not formulated with yeast, and best of all… it works! UP4’s Ultra blend is made of some of the best, strongest strains of probiotic cultures. This includes the DDS-1 strain of L.acidophilus which is the strain that makes all of UP4’s products unique to others on the market.
DDS-1 is the strain of L. acidophilus I feel I’ve been missing all these years because no matter what I tried with probiotics and had success with, something still always felt like it was still missing. I still had a lot of bad gut days, y’all.
Once I tried UP4 probiotics while continuing to eat a healthy, plant-based diet, my gut changed in a way that I never thought possible. No more bloating. No more pain. I feel so much better than I did just five months ago, it’s almost crazy.
I really like the Ultra formula by UP4 because it contains 50 Billion CFU (Colony Forming Units) of probiotic cultures which is a large number to combat more major gut issues (versus just a great maintenance amount).
I take one probiotic each morning on an empty stomach and it supports my tummy, mood, and immune system all day long. There are also lots of other blends by UP4 to choose from no matter what age you are or what your needs are.
UP4 is also shelf-stable which I love because you can order them safely online. Although, I prefer to keep my probiotics in the fridge after I open them to preserve those wonderful cultures as much as possible. One other thing I love about the Ultra blend by UP4 is that it is really gentle so you won’t get bloating or an upset tummy like some other high-dose probiotics can cause (which I have experienced in the past).
And while I like to take my probiotics orally, I also like to use them in recipes from time.
Which brings me back to today’s overnight oats recipe!
By soaking oats overnight with the contents of a probiotic capsule, the cultures in the probiotics will “feed” off of the carbohydrates in the oats (and blueberries in this case), and the starch in the oats will be reduced as a result.
This method of soaking oats not only makes the oats easier to digest but also increases the nutrition of the recipe since probiotics can improve how our bodies use and absorb nutrients in our food. Once we ingest probiotics, those cultures will use the fiber in plant foods for fuel to help our digestive systems become as healthy as they can be. This means we get the most bang for our buck and our insides will be super happy too!
Plus, if you’re one of those lovely dears who hates taking supplements and swallowing pills, this is an easy way to get the benefits of probiotics without having to take them by mouth. You can also use probiotics in a smoothie (such as this one and this one) as another option.
I made my recipe by layering oats with chia seeds, coconut flakes, and wild blueberries in a glass. After the first layer of ingredients, I added the contents of one UP4 Ultra probiotic capsule, a little vanilla bean powder, a pinch of pure stevia extract, and some non-dairy milk (unsweetened almond by Silk).
Then I added another layer of oats, chia, coconut flakes, and wild blueberries and topped it off with a dollop of coconut yogurt and another huge spoonful of frozen wild blueberries just for good measure.
Oh, and I should also mention that it’s absolutely essential to stir everything together before you let it sit overnight and then again the next morning before you eat it.
This doesn’t only mix up all of the ingredients, but it also gives you this gorgeous little piece of wonderfulness…
I know you guys will love this recipe if you give it a try! It puts a whole new meaning on having “the blues” and is almost guaranteed to cheer anyone up in absolutely no time… if only just for breakfast! 😉
- ½ cup gluten-free, extra-thick rolled oats (any rolled oats will work)
- 2 tbsp. chia seeds, ground or whole
- 2 tbsp. unsweetened coconut flakes or shreds
- pinch of pure stevia (or you can use 1 tsp. maple syrup or coconut sugar if you tolerate added sugar)
- ¼ tsp. vanilla bean powder or 1 tsp. alcohol-free vanilla extract
- ½ cup wild blueberries
- 1 probiotic capsule from UP4 Probiotics - I used the Ultra (50 billion) formula
- 1 cup unsweetened non-dairy milk
- optional for topping: unsweetened coconut yogurt and more wild blueberries
- Add ¼ cup oats and 1 tbsp. each of chia and coconut flakes to a mason jar or parfait glass.
- Now add ¼ cup wild blueberries and the vanilla bean powder on top of the first layer.
- Next, open up the contents of 1 probiotic capsule and empty the powder on top of the other ingredients.
- Add the stevia or another sweetener in next and the remaining ¼ cup oats, 1 tbsp. chia and 1 tbsp. coconut flakes, and the remaining ¼ cup wild blueberries.
- Pour the non-dairy milk on top of the mixture and stir everything together being sure to reach the spoon to the bottom of the glass or jar so it's all mixed up well. I use a long spoon to stir mine, but a fork or other small spoon will also work well.
- Optionally, add a pretty topping by dolloping some unsweetened coconut yogurt (or your non-dairy yogurt of choice) and add a few more wild blueberries on top.
- Let this sit in the fridge overnight or at least 4 hours. Enjoy in the morning and stir once more so all the juices from the wild blueberries release into the rest of the ingredients for that pretty blue color!
If you're out of chia or don't have any, you can sub in ground flax seeds as another alternative and even use almonds or walnuts if you don't have any coconut on hand.
This recipe couldn’t be easier to make and it’s full of healthy goodness, so pick up the ingredients at any supermarket and give it a try! You can also find UP4 probiotics at Target or on Amazon where I order mine, and you can learn more about UP4 probiotics here.
Oh, and if you’re wondering, yes… I’m back to normal now and feeling like myself again, thankfully. And while I’m not claiming that this recipe will fix all your problems, I can guarantee it sure made me feel better and made me see the color blue in a whole new light! 🙂
Have a great day, friends!
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Thank you to UP4 Probiotics for sponsoring this post. All opinions, text, and recipe content are mine alone. Thanks for supporting the brands that I love and that allow The Soulful Spoon to be possible!