Recipe: Gluten-Free Blueberry Maple Refrigerator Oats

As part of trying to do more of a Clean Eating diet, per the recommendation of my sports nutritionist…I have decided to attempt to make my usual oatmeal for lunch habit continue…but with me making the oatmeal.  This way I have more control over the nutritional value.  And, especially, the amount of sugar that goes into each helping.

While I love my Bakery On Main gluten-free oatmeal and the multitude of amazing flavors…it is super expensive.  So, it also wracks up my grocery shopping budget.  But thanks to Pinterest…I found a way around that.  And…especially with the hot and humid summer days here…an even more refreshing way to enjoy my oatmeal in the afternoon.  Of course, this would be good any time of day…but oatmeal for lunch is my thing.

Recipe: Gluten-Free Blueberry Maple Refrigerator Oatmeal

Gluten-Free Blueberry Maple Refrigerator Oatmeal (Overnight Oats)
Gluten-Free Blueberry Maple Refrigerator Oatmeal (Overnight Oats)

Servings: 1
Time: Prep 10 minutes


  • 1/4 cup uncooked old fashioned rolled oats (I used Trader Joe’s Gluten-Free Rolled Oats)
  • 1/3 cup skim milk (I used unsweetened almond milk
  • 1/4 cup low-fat Greek yogurt (I used vanilla Greek yogurt)
  • 1-1/2 teaspoons dried chia seeds (I didn’t have these…so I didn’t use them)
  • 2 teaspoons maple syrup (more or less to taste)
  • 1/4 cup blueberries (or enough to fill jar)


In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds (if using), and maple syrup.

Put lid on jar and shake until well combined.

Remove lid, add blueberries and stir until mixed throughout.

Return lid to jar and refrigerate overnight or up to 2 days.

Eat chilled.


It’s simple.  It’s easy.  It’s SUPER delicious.  I loved taking bite after bite of this.  The chia seeds definitely would have made it less soupy…but I don’t have any on hand and I wasn’t going to go out and buy some specifically for this.  Maybe next grocery trip if the budget allows.  It worked out just fine without them, however.  Lunch was very nutritious and I knew everything that went into my oats.  And wow…was this every filling!

My little jar of goodness had only 185 calories and 2 grams of fat.  It also had 3 grams of fiber and 8 grams of protein in it.  How’s that for a powerhouse meal?!  There are lots of other recipes available via Pinterest and especially from The Yummy Life blog, which is where the pin takes me when I click on it.  I can’t wait to try other versions!  Total win!

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