🧠 Brain Boosting Blueberry Walnut Overnight Oats

Packed with omega-3s, antioxidants, fibre, and magnesium — this easy overnight oats recipe fuels your brain for a sharp, focused day!

As a dietitian, I love overnight oats because they are the perfect blend of nutrition, convenience, and versatility. They're rich in fiber, healthy fats, and complex carbohydrates, which means they help balance blood sugar and keep you energized throughout the morning. I love that you can customize them easily with fruits, seeds, nuts, and spices to boost brain health, gut health, and overall nutrition. Plus, overnight oats are meal-prep friendly, making it easier for busy people to have a nourishing breakfast ready to go. Whether you need extra protein, a heart-healthy meal, or a brain-boosting start, overnight oats can be adapted to fit almost any health goal — and they taste amazing too!

Recipe:

Ingredients (1 serving):

• ½ cup (50g) rolled oats

• ¾ cup (180ml) milk of choice

• 2 tbsp plain Greek yogurt (for extra protein)

• 2 tbsp chopped walnuts (rich in omega-3s)

• ½ cup (75g) fresh or frozen blueberries (antioxidant powerhouse)

• 1 tbsp ground flaxseed or chia seeds (for extra brain-healthy fats)

• 1 tsp honey or maple syrup (optional)

• ½ tsp cinnamon

• Pinch of sea salt

  
  

Instructions:

1. In a Mason jar or container, combine oats, milk, Greek yogurt, flaxseeds, cinnamon, and salt.

2. Stir well, then gently fold in the blueberries and walnuts.

3. Cover and refrigerate overnight (or at least 4 hours).

4. In the morning, give it a good stir, add a drizzle of honey if you like, and enjoy!

   
   
   
   

Why This Recipe Supports Brain Health:

• Blueberries are rich in flavonoids that may improve memory and cognitive function.

• Walnuts provide plant-based omega-3 fatty acids essential for brain cell communication.

• Flaxseed offers additional anti-inflammatory benefits.

• Oats stabilize blood sugar for sustained mental energy.

• Greek yogurt adds protein to support neurotransmitter production.

  
  

Pro Tip:Want even more brain-boosting power? Top with a few pumpkin seeds for extra zinc and magnesium!

It's super important to have breakfast — even a small one — within 2 hours of waking up.

Eating early helps with mood regulation, appetite control, and provides sustained energy throughout the day.

Try making this easy recipe to nourish your body and start your morning strong!

Enjoy!

Susan Camargo, RD