These blackberry walnut overnight oats are a satisfying, no-cook breakfast for summer! This easy oatmeal recipe is packed with ingredients that might help boost gut health.
Thanks to California Walnuts for sponsoring this post.
These blackberry walnut overnight oats are perfect for a summer breakfast on the go. This tasty combination of oats, walnuts, and berries may also offer a gut health boost. And you’ll only need five minutes and a few ingredients to make this recipe…
It’s peak blackberry season here in Georgia. So, I’m using blackberries because they literally taste like candy and are just bursting with flavor right now. In fact, using seasonal fruit is one of my top tips for making overnight oats that taste great.ad: Make these Blackberry Walnut Overnight Oats for an easy, no-cook breakfast and a gut health boost! #guthealth #walnuts @CAWalnuts
Chances are you already know about the gut health benefits associated with oats. Among other things, oats are a prebiotic food – meaning they might help support good bacteria in the gut.
However, you might be surprised to learn that walnuts may also offer a boost to gut health!
Walnuts and gut health
A recent study found that walnuts might play a possible role in improving gut health. In it, healthy adults who ate just ⅓ cup of walnuts a day for 3 weeks saw an increase in beneficial gut bacteria – the types that may help improve colon health, decrease inflammation, and promote better insulin sensitivity. In addition, an animal study released last month found that eating walnuts may help protect the colon from inflammation caused by digestive disorders like ulcerative colitis.
Though more research is needed in larger, more diverse populations, it’s exciting to follow along. We often hear about fermented foods like yogurt, kefir, or kimchi as ways to boost gut health. Now, you might be able to add walnuts to that list!
How to make the best overnight oats
- Taste the fruit. Adjust any the sweeteners accordingly. Fruit adds color and sweetness to overnight oats, eliminating the need for added sugar or allowing you to add less of it.
- Add different textures. With old-fashioned rolled oats as a base, the walnuts and fresh fruit add flavor, crunch, and variety.
- Add the right amount of liquid. The oats will soak up the milk and become softer overnight. You have some flexibility here. Be sure to add enough milk to cover the oats or else they will be a bit firm the next day. If you prefer to have a little extra milk with your oats, go for it!
- Season to taste. Punch up the flavor with a pinch of salt or a generous sprinkle of cinnamon or cardamom if you want more spice.
Are overnight oats eaten cold?
Typically, yes. The fact that you don’t have to cook overnight oats is one of the biggest appeals – at least to me. They are perfect for the summer. But, if the thought of cold oats just doesn’t do it for you, pop the oats in the microwave before you eat them, I’ve done this. The fruit takes on a lovely jammy consistency.
These overnight oats will last sealed in the fridge for 3-5 days. Pile on extra walnuts and berries before digging in.
Are you ready for the super easy recipe?
Blackberry Walnut Overnight Oats
- ⅔ cup old fashioned oats
- ½ cup chopped walnuts, plus more for topping
- 1 cup blackberries
- 1 cup milk
- 1 tablespoon pure maple syrup
splash of vanilla extract
- Layer the oats, walnuts, and blackberries evenly in two jars (or bowls) with lids.
- Whisk the milk, maple syrup, and vanilla extract in a small bowl. Pour ½ the maple milk mixture into each of the jars. Seal and refrigerate overnight.
- Top the prepared overnight oats with extra toasted walnuts and blackberries for garnish.