May 7, 2020

Blueberry Maple Overnight Oats

Blueberry Maple Overnight Oats are an easy and delicious way to eat lots of protein and fiber for breakfast. Plant-based and sugar-free!

Blueberry Maple Overnight Oats

Oats are such an incredible breakfast. They are so versatile -- you can heat them up, turn them into overnight oats, make muesli, bake them into granola -- the possibilities are endless.

And not only that, but you can flavor them however you want. Blueberry Orange, Purple Pear, and Banana Turmeric are some of my favorite flavor combinations!

You can pretty much pick any fruit, spice, seed, or extract you want and have a delicious bowl of goodness for breakfast. Or dessert if you're weird like me.

I used to track my macro-nutrient intake to make sure I was getting enough protein to sustain my workout regimen. Back then, eating oatmeal concerned me because it doesn't have buckets of protein.

Don't get me wrong, oats DO have protein. And fiber, which is actually more important than protein. But I digress...

I started thinking up creative ways to eat oats for breakfast while getting a hefty serving of protein. I tried plant-based protein powder, which worked well, but honestly I got tired of paying so much for a highly-processed food when I could eat protein naturally.

So I decided to use a super secret ingredient that gives oats an incredible thick, creamy texture AND tons of protein.

Blueberry Maple Overnight Oats

Okay... I'll tell you. I used tofu.

Don't freak out. Tofu has very little flavor. And when you mix it in with the oats, fruit, and other add-ins you cannot taste it at all. Instead, you get super duper thick oats.

Speaking of other ingredients, let's go through them.

Blueberry Maple Overnight Oats Ingredients

  • Rolled or Quick Oats: Either variety is fine, depending on your preferences. Just don't use steel cut!
  • Chia Seeds: Chia seeds absorb liquid and help the oats get nice and thick. Plus, chia seeds are a great plant-based source of Omega-3s!
  • Cinnamon: The sweet spice adds a delicious flavor to the oats.
  • Medium Firm Tofu: The "secret" ingredient. I like medium-firm for this recipe because it doesn't have a tofu texture, but it isn't super liquidy either.
  • Oat Milk: I've been loving oat milk lately, but any non-dairy milk will work!
  • Maple Syrup: A teaspoon of maple syrup adds just enough sweetness to make this dish sweet but not overwhelming.
  • Maple Extract: Optional, but it adds so much maple flavor.
  • Vanilla Extract: A layer of vanilla flavor is also optional but delicious.
  • Blueberries: I use frozen, because they release juices in the oats as they thaw, but fresh is just as delicious.

Blueberry Maple Overnight Oats

How to Make Blueberry Maple Overnight Oats

Step 1. In a small container or mason jar, mix the oats, chia seeds, and cinnamon. In a separate bowl mash up the tofu.

Step 2. Add the tofu, oat milk, maple syrup, maple extract, vanilla extract to the oat mixture. Stir in the blueberries.

Step 3. Cover and refrigerate for 4 hours or overnight. Serve with additional blueberries and maple syrup if desired. Enjoy!

Recipe Prayer

Thank you God for giving us foods that fuel our bodies. Thank you for giving us the means to eat minimally processed foods that are so good for us. Amen.

Tried this recipe?

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Blueberry Maple Overnight Oats

Blueberry Maple Overnight Oats are an easy and delicious way to eat lots of protein and fiber for breakfast. Plant-based and sugar-free!














  • 1/3 Cup Rolled or Quick Oats
  • 1 Teaspoon Chia Seeds
  • 1/4 Teaspoon Cinnamon
  • 1/5 Package Medium Firm Tofu
  • 2 Tablespoons Oat Milk (or non-dairy milk of choice)
  • 1 Teaspoon Maple Syrup
  • 1/4 Teaspoon Maple Extract
  • 1/4 Teaspoon Vanilla Extract
  • 1/4 Cup Blueberries (I like frozen!)


  1. In a small container or mason jar, mix the oats, chia seeds, and cinnamon.
  2. In a separate bowl mash up the tofu.
  3. Add the tofu, oat milk, maple syrup, maple extract, vanilla extract to the oat mixture.
  4. Stir in the blueberries.
  5. Cover and refrigerate for 4 hours or overnight. Serve with additional blueberries and maple syrup if desired. Enjoy!

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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography