Let me take a wild guess—you’ve got 101 things to do before 9 AM. The kids are pulling you from one side, laundry is screaming from the basket, your phone is buzzing, and somehow, you still haven’t eaten. I know the struggle, sis. As a busy African mom living in Europe, I juggle motherhood, work, meal prepping, and my own personal health journey—every single day. That’s exactly why I created this raspberry blueberry overnight oats recipe—because we deserve a breakfast that’s fast, nourishing, and helps us stay on track with our weight loss goals.
That’s why I’m so excited to share my raspberry blueberry overnight oats recipe for weight loss with you. This isn’t just another bowl of oatmeal—it’s a creamy, high-protein, high-fiber breakfast that supports your weight loss journey, helps burn belly fat, boosts your energy, and actually keeps you full until lunchtime.
So grab those glass jars or meal prep containers, sis—because we’re about to make breakfast the easiest part of your day, like the boss moms we are!
Why Overnight Oats?
Let’s keep it real. Sometimes we want to eat healthy but we don’t have the time to stand in the kitchen slicing, stirring, and watching the pot. That’s where overnight oats come in and save the day!
They’re:
✅ Quick
✅ Easy
✅ No cooking required
✅ Perfect for meal prep
✅ Super customizable
✅ And DELICIOUS!
Overnight oats are simply oats that are soaked overnight in milk or yogurt. This process softens the oats, and in the morning, you wake up to a creamy, satisfying breakfast—ready to grab and go!
Why It’s Good for Weight Loss
Now, I hear you asking, “Queen, how does this help with weight loss?”
Good question, love! Here’s why:
- High in Fiber: The rolled oats, flaxseeds, and chia seeds in this recipe are packed with fiber. Fiber helps digestion, controls hunger, and keeps you full longer—so no snacking before lunch!
- Rich in Protein: The banana yogurt and chia seeds give you a protein boost. Protein helps build lean muscle, reduces cravings, and supports weight loss.
- Low in Sugar, High in Nutrients: Unlike sugary cereals or store-bought granola bars, this recipe gives your body what it needs without the sugar spike and crash.
- Good Carbs: The oats and fruits provide natural energy to fuel your day without storing excess fat.
Pro Tips for Busy Moms
- Batch It: Prep 3–4 jars on Sunday night. That’s your breakfast sorted for the whole week!
- Switch It Up: Use strawberries one day, blueberries the next, and even try mango or pineapple when in season.
- Kids Love It Too: My little ones love this with extra yogurt and a sprinkle of granola on top. Add some fun toppings for them like cocoa nibs or raisins.
- On-the-Go Hack: Pack one in your bag when going to school, work or gym. It’s the healthiest “fast food” ever!
My Weight Loss Journey (And Why I Love This Recipe)
As someone who’s trying to lose weight, balance hormones, and keep my energy up without crashing, I’ve learned that breakfast can make or break your day.
This overnight oats recipe is:
✨ Light but filling
✨ Easy on digestion
✨ Helps curb sweet cravings
✨ Doesn’t require waking up early to cook!
When I started my weight loss journey, I struggled with skipping breakfast and then overeating later in the day. This recipe changed the game for me. It’s not just about the calories—it’s about feeding your body real, wholesome food that heals from the inside out.
Let’s Talk – Queen to Queen
Sis, I know what it feels like to feel overwhelmed. You’re trying to take care of everyone, do the school runs, clean, cook, smile, and still fit into those jeans you love. I’m with you. That’s why we must make life easier where we can—and breakfast is a good place to start.
This recipe is more than food. It’s self-care in a jar.
Nutrition Benefits Breakdown Of This Recipe.
Rolled Oats
Key Nutrients: Complex carbohydrates, soluble fiber (beta-glucan), protein, iron, magnesium, B vitamins
Health Benefits:
Rolled oats are a slow-digesting whole grain that provide long-lasting energy throughout the morning. They are rich in beta-glucan, a powerful type of soluble fiber that:
- Helps lower LDL cholesterol (the “bad” cholesterol), supporting heart health
- Promotes feelings of fullness (satiety), helping reduce overeating
- Supports stable blood sugar levels by slowing down glucose absorption
Because oats digest slowly, they reduce the blood sugar spikes often caused by high-carb breakfasts. This is especially helpful for those managing insulin resistance or trying to lose belly fat.
Weight Loss Benefit:
Oats support weight loss by keeping you full longer, reducing cravings, and improving gut health, which plays a role in metabolism and immunity.
Chia Seeds
Key Nutrients: Omega-3 fatty acids (ALA), complete plant protein, fiber, calcium, phosphorus, antioxidants
Health Benefits:
Chia seeds are tiny but mighty! Just 2 teaspoons provide:
- All nine essential amino acids (a complete protein source—rare in plant foods)
- More omega-3s than salmon (gram for gram)
- A whopping 10 grams of fiber per ounce, mostly soluble fiber that forms a gel in the stomach and promotes satiety
They help:
- Reduce inflammation in the body
- Improve heart and brain function
- Stabilize blood sugar
- Improve digestion and regularity
Weight Loss Benefit:
The combination of protein, omega-3s, and high fiber keeps you full, boosts metabolism, and helps reduce belly bloat and overeating.
Flaxseeds
Key Nutrients: Lignans (plant compounds with antioxidant and estrogen-balancing effects), omega-3s, fiber, B vitamins, magnesium
Health Benefits:
Flaxseeds are one of the richest sources of lignans, which have antioxidant and phytoestrogen properties—helping balance hormones, especially for women in their 30s–50s.
They support:
- Hormonal balance (especially during PMS or menopause)
- Lower cholesterol and blood pressure
- Better digestion due to both soluble and insoluble fiber
- Improved bowel regularity
Weight Loss Benefit:
Flaxseeds help regulate appetite, support hormone-related weight gain (like belly fat), and reduce sugar cravings. Ground flaxseeds are easier to digest and absorb.
Apples
Key Nutrients: Soluble and insoluble fiber (pectin), vitamin C, potassium, polyphenols (antioxidants)
Health Benefits:
Apples offer both soluble (pectin) and insoluble fiber. Soluble fiber slows digestion and helps regulate blood sugar and cholesterol. Insoluble fiber supports bowel regularity and gut health.
Polyphenols (like quercetin) in apples act as antioxidants that:
- Fight inflammation
- Protect heart health
- May reduce the risk of type 2 diabetes
The natural sweetness from apples makes your oats flavorful without needing much added sugar.
Weight Loss Benefit:
Apples are low in calories and high in fiber, meaning they fill you up on fewer calories and support fat-burning by balancing your gut microbiome.
Banana Yogurt
Key Nutrients: Protein, probiotics, potassium, calcium, vitamin B12
Health Benefits:
Banana yogurt offers a creamy texture and gentle sweetness along with a blend of nutrients:
- Protein: helps build muscle and keep you full longer
- Probiotics: support a healthy gut, improve digestion, and may help reduce belly fat
- Potassium: essential for fluid balance, muscle function, and blood pressure control
If you’re using flavored banana yogurt, choose one with live active cultures and low sugar. You can also mix mashed banana into plain Greek yogurt for a natural version.
Weight Loss Benefit:
Protein and probiotics support metabolism and help reduce bloating. A healthy gut also plays a key role in appetite control and fat storage regulation.
Optional Toppings (For That Extra Wow!)
If you have a few minutes in the morning, try these toppings to level up your oats:
- Sliced almonds or walnuts
- A drizzle of peanut butter or almond butter
- Coconut flakes
- Extra berries
- A sprinkle of granola
- Hemp seeds or sunflower seeds
Plant-Based Milk (Almond Milk or Others)
Key Nutrients: Low in calories, often fortified with calcium, vitamin D, B12, and vitamin E
Health Benefits:
Plant milks are ideal for anyone avoiding dairy or watching calories. Almond milk, in particular, is:
- Very low in calories (30–60 kcal per cup)
- Naturally lactose-free
- Typically enriched with bone-supporting nutrients like calcium and vitamin D
Unsweetened versions are best to avoid unnecessary sugars. Oat, soy, or coconut milk can also work—soy milk adds extra protein.
Weight Loss Benefit:
Plant milk offers hydration and creaminess without the calories or bloating of dairy. It’s a great base for a satisfying yet light breakfast.
Berries (Blueberries, Raspberries, Strawberries)
Key Nutrients: Antioxidants (anthocyanins), vitamin C, fiber, folate, manganese
Health Benefits:
Berries are superfoods packed with disease-fighting antioxidants:
- Anthocyanins: give berries their vibrant color and reduce oxidative stress
- Vitamin C: supports immune health and skin repair
- Fiber: promotes satiety and a healthy gut
They have a low glycemic index, which means they won’t spike your blood sugar. And they help support insulin sensitivity—key for fat-burning and weight control.
Weight Loss Benefit:
Berries are naturally sweet, low in calories, and reduce inflammation that contributes to fat storage—especially in the belly area. They also curb sugar cravings naturally.
Cinnamon
Key Nutrients: Polyphenols, manganese, anti-inflammatory compounds
Health Benefits:
Cinnamon isn’t just a cozy flavor—it’s a medicinal spice that:
- Helps lower blood sugar and improve insulin sensitivity
- Has antimicrobial and antioxidant properties
- Reduces inflammation in the body
Cinnamon helps the body respond better to carbohydrates by slowing sugar release into the bloodstream.
Weight Loss Benefit:
It reduces appetite, supports stable blood sugar (which lowers fat storage), and can help decrease cravings for sweets—perfect for a weight-loss breakfast.
Honey (Optional)
Key Nutrients: Natural sugars (fructose, glucose), enzymes, antioxidants
Health Benefits:
Honey, when used in moderation, is more than just sweet:
- Contains enzymes that aid digestion
- Offers antibacterial and antioxidant benefits
- Provides a natural energy boost without processed sugar
Choose raw, unfiltered honey when possible—it has the highest nutrient content.
Weight Loss Note:
While honey is natural, it’s still sugar. Use sparingly—about 1 tsp per serving is enough to sweeten while staying within your health goals. The fiber and protein in the oats will prevent a blood sugar spike.
Ingredients.
Here’s what I use to make this delicious breakfast for weight loss:
- 3/4 cups Rolled oats x 2 (I prep two jars at once!)
- 2 tsp Chia seeds
- 2 tsp Flaxseeds
- 1-2 Apples, grated or finely chopped
- 1/3 cup Banana yogurt (or plain yogurt with mashed banana)
- 1 cup Almond milk (or any plant-based milk you love)
- 1 cup Mixed berries – I love blueberries and raspberries, but strawberries work too
- 1/4 tsp Cinnamon
- 1 tsp Honey (optional, depending on how sweet your fruits are)
Step-by-Step Instructions
Let me break it down for you. This is easy-peasy—even with a toddler on your hip.
Step 1: Grab Your Containers
Use mason jars, bowls, or any container with a lid. You’ll thank yourself when you see them neatly stacked in your fridge, ready to go!
Step 2: Add the Rolled Oats
Start with 3/4 cups of rolled oats in each jar. Don’t use instant oats—they get too mushy. Rolled oats are perfect for that creamy but chewy texture.
Step 3: Add Chia and Flaxseeds
Sprinkle in 1 tsp of chia seeds and 1 tsp of flaxseeds per jar. These tiny seeds are nutritional giants—packed with omega-3s, fiber, and protein.
Step 4: Grate or Chop Apples
I usually use one small apple per jar. Grated apples blend in nicely, while chopped apples give a crunch. Choose your vibe!
Step 5: Add the Banana Yogurt
Now add about 1/3 cup of banana-flavored yogurt (or mix mashed banana with plain yogurt if you prefer natural sweetness). It adds creaminess and protein.
Step 6: Pour in the Milk
Add 1/2 cup of almond milk (or any plant-based milk) per jar. Stir gently to combine all the dry and wet ingredients.
Step 7: Add the Berries
Top with a generous handful of blueberries, raspberries, or strawberries. You can use frozen berries too—they’ll defrost overnight and become juicy and sweet.
Step 8: Spice It Up
Sprinkle 1/4 tsp of cinnamon into each jar. Cinnamon helps regulate blood sugar and gives a cozy flavor.
Step 9: Sweeten Gently (Optional)
If your sweet tooth is talking, add 1/2 tsp to 1 tsp of honey. I usually skip this if my apples and berries are sweet enough.
Step 10: Cover and Chill
Close the jars and refrigerate overnight (or for at least 4 hours). Wake up, grab a spoon, and enjoy!
Things to Avoid!
Just a quick note on what not to do:
🚫 Don’t use steel-cut oats – they’re too hard and don’t soften well overnight.
🚫 Don’t overdo the sweeteners – honey, fruits, and yogurt are sweet enough.
🚫 Don’t forget to stir before eating – all the goodness sinks to the bottom!
Your Healthy African Twist
As a proud African woman, I love connecting modern nutrition with natural, real ingredients. You can even put a twist on this with grated pear (like we do back home), or a dash of suya spice if you’re bold. Yes, mama—healthy doesn’t have to be boring!
Final Thoughts – Breakfast Like a Queen
You deserve a meal that works as hard as you do.
This Raspberry Blueberry Overnight Oats recipe isn’t just about saving time. It’s about showing yourself love, investing in your health, and setting a powerful example for your kids.
You’re not “just a mom”—you’re the CEO of your home, your health, and your happiness.
So go on, prep those jars tonight and wake up tomorrow feeling one step ahead of the game!
Let’s Connect!
Did you make this recipe? Snap a pic and tag me on Instagram or YouTube @queenvarietieschannel 💕 I’d LOVE to see your twist!
And don’t forget to leave a comment below—tell me how your overnight oats turned out or what toppings you love.
Till next time—keep shining, keep prepping, and keep glowing, Remember, Variety is the Spice of Life. Queen!
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