Flavorful Diet Breakfast
Vegan Blueberry Coconut Overnight Oats
(13 votes)
(13 votes)
Vegan Blueberry Coconut Overnight Oats - A light and nutritious porridge for all veggies! Photo: Marieke Dammann
Health Score:
93 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 2 h. 5 min.
Ready in
Calories:
403
calories
Calories
Healthy, because
Even smarter
Nutritional values
Blueberries contain high amounts of the soluble fiber pectin, which stimulates digestion and helps binds fat in the intestines, which can help lower cholesterol levels.
If you're not vegan, you can prepare these overnight oats with classic yogurt and milk.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 11 g | (37 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 39.6 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 423 mg | (11 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 11 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 5 Tbsps Oats
- 3 Tbsps Coconut flakes
- 6 ozs Soy yogurt
- 5 ozs Coconut water
- 1 Tbsp Syrup (e.g. coconut syrup)
- 4 ozs Blueberries (fresh or frozen)
- 2 Tbsps Pumpkin seed
Preparation
Kitchen utensils
1 Tablespoon, 2 Bowls, 2 Glasses
Preparation steps
1.
Mix oat flakes with 2 tbsp. coconut flakes, yogurt alternative, coconut drink, and coconut syrup. Add half of the blueberries and place in the refrigerator for at least 2 hours, preferably overnight.
2.
The next morning, put vegan overnight oats with blueberries and coconut in two bowls or sealable glasses. Sprinkle with pumpkin seeds and remaining blueberries and coconut flakes.
