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Tropical Overnight Oats Recipe

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Leah is a follower of the 21 Day Fix. She works in mental health.

The finished product.

The finished product.

Overnight Oats

Overnight oats have been a thing for quite a while, but I've just recently jumped onto the bandwagon. I have never enjoyed oatmeal very much until now. I'm big on textures, and the gooey, thick consistency of cooked oatmeal just never appealed to me. Plus, they're kind of tasteless. Sorry if you're a true lover of oatmeal, it's just my personal thoughts on it.

I've been eating yogurt with fruit for breakfast every single day for months now. And I finally decided it's time to switch things up a bit. Last night, I made a recipe with coconut cream (the thick stuff that rises to the top of a can of coconut milk) and didn't want to waste the coconut milk. I checked the pantry and saw a huge container of oats (my dad loves them).

This got my wheels turning. I decided to use some ingredients with antioxidant and superfood qualities and let them refrigerate overnight. Since they aren't cooked, the texture is very different than traditional oatmeal.

This morning, I discovered that I like my overnight oats warmed up. After just a minute in the microwave, I had an awesome breakfast with next to no prep time. I hope you enjoy this as much as I did!

Cook Time

Prep timeCook timeReady inYields

2 min

8 hours

8 hours 2 min

2 servings


  • 1/2 cup oats
  • 1 can (8 oz) coconut milk, canned, cream removed
  • 2.5 tablespoons chia seeds
  • 2.5 tablespoons coconut flakes, unsweetened
  • 1 cup blueberries
  • agave or honey, to taste


  1. Mix all ingredients in a sealable container—think mason jar or tupperware. If you want your oats sweeter, add honey or agave at this point.
  2. Let sit overnight in the refrigerator. Enjoy cold or warm in the microwave for about a minute.

Health Benefits

The ingredients in this quick and easy breakfast have been shown to have numerous health benefits. These include:

  • Oats: These are a super healthy whole grain. While carbs may be viewed as the devil, they aren't all made equal. Oats are a complex carb, meaning they digest slowly and help us stay full while maintaining a steadier blood sugar level than a simple carb, which causes blood sugar to spike and then crash. Oats are a nutrient dense food, full of antioxidants, fiber, nutrients, and even protein (surprise!) These incredible grains can also help lower cholesterol and improve gut health by increasing the good bacteria in our intestines.
  • Chia seeds: These tiny South American seeds have been around for ages, but have crossed into mainstream society as a superfood. They're packed with fiber, protein, antioxidants, healthy fat, calcium, and other nutrients. While the nutrition profile shows a lot of carbohydrates, almost all of this is from fiber, making them a low-carb food. If you've ever put chia seeds into water, you'll notice that they become jelly-like. This is due to the large amount of fiber in them, and they help keep us full. This is especially important for a breakfast food. Paired with a healthy diet, chia seeds may even lower risk of heart disease and type 2 diabetes.
  • Blueberries: These tiny yet mighty fruits have been shown to have positive effects on memory and our ability to learn, as well as improving motor skills and reducing risk of depression. They are cholesterol free and full of fiber, helping us to feel full for longer while reducing risk of heart disease. They're a great food for people trying to lose weight, as they don't have a lot of calories either. The antioxidants packed into blueberries may also help protect us from cancer and slow the aging process, which is always a good thing in my book.

21 Day Fix Container Counts

This is a great breakfast for 21 Day Fix. I tend to feel better when I eat my carbohydrates earlier in the day, plus it literally takes about a minute to get them ready. I put them in the fridge, this way I can grab and go!

Container counts are as follows for half of this recipe:

  • 1 yellow container
  • 1/4 blue container
  • 1 orange container
  • 1/2 purple container
  • teaspoons for honey/agave to taste

Dietary Restrictions

I am well acquainted with dietary restrictions, both mine and others. Here's some changes you can make to accommodate:

  • Gluten-free. Make sure the oats you use are certified gluten-free.
  • Dairy-free. This recipe uses coconut milk, so there's no dairy in it. No changes need to be made.
  • Vegan. I love the taste of honey, so I chose to use it in this recipe. If you're vegan or just don't eat honey, use agave or maple syrup (or any other sweetener you prefer). If you don't want them sweetened, leave it out.

What Do You Think?

© 2018 Leah