Thm overnight oats

Summery Lemon and Blueberry Overnight Oats | Low Fat, THM E

Give Me The Recipe!

Bright, lemony flavor with sweet, juicy blueberries make this easy Lemon and Blueberry Overnight oats a summer favorite. Just an overnight in the fridge and you’ve got a cool, refreshing, and healthy no-cook breakfast (or snack) ready and waiting. Trim Healthy Mamas, this is a delicious THM E recipe with healthy carbs and low in fat.

Even though I don’t eat a lot of oats (grains aren’t as friendly to my blood sugar as sweet potatoes or other non-grain sources of carbs) my kids love them.

So, overnight oats are a terrific way to have a healthy breakfast or snack ready and waiting for them in the fridge.

That’s especially true on hot summer days! Mister, our 12 year old, has been helping his dad fix and stain our fence. It’s been super hot and humid lately and a cold breakfast just sounds good.

Just a few minutes in the evening and breakfast is ready and waiting when he gets up. Since he’s a (rapidly) growing young man who’s working hard I add a little extra fat for a THM Crossover.

But, as written these summery lemon and blueberry overnight oats are a low fat THM E.

Have you tried my Chocolate Java Instant Pot Oats?

How To Make Lemon and Blueberry Overnight Oats.

There are 2 ways that I make overnight oats. One is with non-fat Greek yogurt. For one, the acid in the yogurt helps neutralize phytic acid in the oats. This makes them more digestible and the nutrients more available to your body.

The second way I make them is for Sister, who doesn’t care for the tanginess of that much Greek yogurt in her overnight oats. I use almond milk, add a scoop of THM Pristine Whey Protein Powder, and just a tablespoon or so of either Greek yogurt or the whey that collects at the top.

So, whichever way I’m making them I mix the liquids, powders, and extracts together first then stir in the oats and blueberries.

Mason jars are the quintessential overnight oats vessel but honestly, any container with a lid works just fine.

I absolutely adore blue glass, so these beautiful blue mason jars are perfect! They even come with chalkboard labels, how cool is that?

Finally, pop a lid on whatever container you use, stick them in the fridge, and you’re done!

More tasty blueberry recipes! Blueberry Pancake Shake (S, E, or FP), Blueberry Lemon Smoothie (with a Secret) (FP).

Or, maybe you’d like a Baked Blueberry Oatmeal?

How To Fit My Summery Lemon And Blueberry Overnight Oats Into Your THM Meal Plan This Week.

As written, this is a low fat, healthy carbs THM E recipe. It has 18 grams of protein with the Greek yogurt, more if you use protein powder.

THM YOUR WAY: Some find that they need extra protein with THM E meals. If that’s you, feel free to use more yogurt or add whey protein or collagen.

You can also just add some collagen to your morning coffee or tea.

Nutrition Information Notes:

The nutrition information in the recipe card below shows a total of 5 grams of fat. Only 1.25 grams is added fat, the rest is the fat naturally present in oats.

We only count the added fat grams in our THM E meals, provided the protein source is ultra lean.

This means you have 3.75 grams of added fat available for your meal. You could add a teaspoon of MCT oil if you like, for example.

Do you like overnight oats? What’s your favorite flavor? I sure hope you enjoy my bright, summery Lemon and Blueberry Overnight Oats!



  • 1/2 cup unsweetened almond milk
  • 1/2 cup non-fat Greek yogurt
  • 1 tablespoon lemon juice
  • 1/2 teaspoon pure vanilla extract
  • 2 to 3 "doonks" THM Pure Stevia Extract, or sweetener of choice to taste.
  • 1/2 cup old fashioned oats
  • 1/2 cup blueberries
  • 1/2 teaspoon lemon zest, finely minced


  1. In a pint size mason jar or bowl whisk together the almond milk, yogurt, lemon juice, vanilla, and sweetener.
  2. Stir in oats, blueberries, and lemon zest, making sure all the oats are completely covered/coated with almond milk mixture.
  3. Cover and refrigerate 8 hours or overnight.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • Pure Stevia Extract Powder 1oz Bag

  • Super Sweet Blend™ 16oz Bag

  • Gentle Sweet™ (Xylitol, Erythritol & Stevia Ground Blend) 16oz (3 Bags) – Trim Healthy Mama Store

  • Flavorganics Vanilla Extract, 4 Ounce

Nutrition Information:
Yield: 1 serving Serving Size: 2 cups
Amount Per Serving: Calories: 287Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 6mgSodium: 49mgCarbohydrates: 44gFiber: 6gSugar: 12gProtein: 18g

Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients. You can make your own calculations if this recipe does not include nutrition info by using an online calculator such as

Pumpkin Overnight Oats with Maple Walnut Crumble

Printable Recipe

Breakfast just got delicious with this recipe for Pumpkin Overnight Oats. The maple walnut crumble takes it to the next level!

Have you ever tried overnight oats?

I wasn’t sure I’d like them so resisted making them for a long time.

I mean, why mess with something that’s already so good?

Once the weather turns cooler, I love whipping up a big batch of my Apple Pie Oatmeal and eating it throughout the week.

But then I read about making overnight oats with nonfat Greek yogurt and I was intrigued.

I gave it a try and it almost reminded me of cheesecake!

For breakfast!

So I decided to play around with flavors and this recipe for Pumpkin Overnight Oats is my favorite one so far.

The toasted oats and walnut crumble on top takes these oats to the next level.

It reminds me of one of my favorite pumpkin cheesecake recipes!

If you prefer your oatmeal warm, you can absolutely heat these pumpkin oats up.

Overnight oats are fantastic for meal prep.

Simply make a big batch and it’s ready to grab and go throughout the week.

Are Overnight Oats Healthier Than Regular Oatmeal?

Did you know that soaking oats actually makes this healthy meal even better for you?


It does!

The soaking takes the place of cooking your oats.

Soaking the oats overnight breaks down the starches and reduces the natural phytic acid in the oats.

Why does this matter?

The process makes it easier for your body to digest the oats and use their nutrients more efficiently!

Who knew?!

Cold soaked oats also contain increased resistant starch, a healthy carb that has been shown to aid in weight loss and helps you feel fuller longer.

Resistant starch also helps reduce spikes in your insulin levels.

Pretty cool, right?

You’ll want the oats to soak for at least 8 hours, so whip up a batch before bed and they’ll be perfect in the morning.

What Makes Pumpkin Overnight Oats So Good for You?

If you follow the Trim Healthy Mama way of eating like AnnMarie and I do, these yummy overnight oats are an E meal.

I’ve found that I stay full longer when my E meals contain enough protein, so I like to make these soaked oats with nonfat Greek yogurt.

My favorite Greek yogurt is made by Fage.


Because Fage’s Greek yogurt is strained even more than other brands, it’s much thicker.

That thick texture helps this recipe to be similar to a soft cheesecake.

If you choose to use a different brand of Greek yogurt, you may want to reduce the amount of almond milk by a few Tablespoons to get a similar result.

Can I Add Walnuts to a THM E Meal?

If you follow the Trim Healthy Mama recommendations for E meals, the total fat in the meal shouldn’t exceed 5 grams.

The amount of walnuts used in this recipe keeps the fat content within those guidelines.

But that small amount of walnuts really make the flavor of these pumpkin overnight oats amazing!

Pumpkin is a Super Food

Superfoods are packed with nutrients and health benefits.

Take a look at some of the reasons why pumpkin is considered a superfood:

  • Rich in beta carotene, which your body turns into vitamin A
  • Includes vitamin C, vitamin E, folate, and iron which all strengthen your immune system
  • Full of potassium which can help lower your blood pressure
  • High in fiber and low in calories

Ways to Enjoy Your Pumpkin Overnight Oats

This delicious recipe can be enjoyed cold or warm.

Remember, if you warm up your overnight oats you do lose some of the benefits of the resistant starch.

But your oats will still have the starches broken down and be easier for your body to digest.

If you warm them up, wait to add the maple walnut crumble so it stays a little crunchy.

I like to pull my jar of oats out of the refrigerator as soon as I come downstairs in the morning.

Then it sits on the counter for about 30 minutes while I take care of some morning chores and make my hot tea or coffee.

I store the maple walnut crumble in a small jar and add it to the top of my pumpkin overnight oats just before eating it.

Be sure to leave a star rating and review after you make the recipe.

This helps other people to find and enjoy it too.

Plus it means the world to us!


Pumpkin Oats
  • 2 cups old-fashioned rolled oats
  • 1 1/3 cup unsweetened almond milk
  • 1 1/2 cup plain nonfat Greek yogurt, I recommend Fage
  • 15 oz canned pumpkin puree
  • 1/2 cup Swerve Brown Sugar Substitute, (or equivalent sweetener)
  • 2 tsp vanilla extract
  • 1/4 tsp mineral salt
  • 1 tsp maple extract
  • 2 tsp pumpkin pie spice
Maple Walnut Crumble
  • 1/2 cup old-fashioned rolled oats
  • 2 Tbsp walnuts, chopped, (about 8 halves)
  • 2 Tbsp Pyure maple syrup


Pumpkin Oats
  1. In a bowl, whisk together pumpkin puree, Greek yogurt, almond milk, Swerve, extracts, salt, and pumpkin pie spice. Fold in oats.
  2. Divide mixture evenly between four 12 ounce containers.
  3. Cover and refrigerate pumpkin oat mixture overnight or at least 8 hours.
Maple Walnut Topping
  1. Add oats and walnuts to a skillet and heat over medium heat until they become toasted and fragrant. Stir in Pyure maple syrup. Store in a sealed container. Refrigeration is not necessary.
  2. To serve, top each cup of the pumpkin overnight oat mixture with 1/4 of the maple walnut topping just before eating.


Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using WP Ultimate Recipe and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer here for our complete Nutritional Disclosure.

Nutrition Information
Yield 4
Amount Per Serving Calories 334Total Fat 5gSaturated Fat 1gTrans Fat 1gUnsaturated Fat 2gCholesterol 4mgSodium 302mgCarbohydrates 52gFiber 12gSugar 7gProtein 17g

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Serums as a cosmetic product appeared in the mid-1990s and came from pharmacology (sciences on the verge of pharmaceuticals and cosmetology) and today are widely represented in the lines of all luxury brands. Initially, serums were used in professional cosmetology, but now intensive products have been created for use at home. TM Afrodita also created cosmetic serums - face and body care products (especially for the neck and décolleté area) with an ultra-intensive formula, having a high concentration of active substances in a form easily absorbed by skin cells. Since the molecules of these substances in the serum are much smaller than in the cream, and their number, on the contrary, is greater, the serum is able to solve point problems, penetrating into the deepest layers of the skin. It is a mistake to consider serums as a means of only “age-related” care. Among them are products that give the skin radiance, saturate it with oxygen, moisturize, have an anti-stress effect (eliminate traces of fatigue), enhance the effect of a day cream, and help in the fight against minor troubles that prevent you from feeling like a beautiful Goddess.

Serums are not for nothing called a beauty concentrate: they contain 10 or more times more biologically active ingredients than creams. Serums for the face should not be chosen according to skin type, but according to the age for which the product is intended, and according to the problem that the active components of the product solve. It is also important to take into account the season: in winter and spring, oil-based or light water-based serums are recommended for face care, in summer and autumn - light water-based. Since all components in serums are concentrated and have a maximum effect, dermatologists advise carefully understanding the composition of the serum before use in order to exclude an allergic reaction for those who have particularly sensitive, allergy-prone skin. And one more thing: you should not play it safe and use anti-wrinkle and anti-aging serums under the age of 30, otherwise you can overload the skin with active ingredients and harm it.

Aqua (Water) – Water - light water based

Propanediol - Propanediol, a fraction of wheat that increases the fluidity of the preparation while maintaining the concentration of substances and naturally mixing them together. Additional are moisturizing and light antibacterial effects.

Glycereth-26 - Glycereth 26 - humectant that retains moisture in the skin.

Snail Secretion Filtrate -

Grape snail secretion - has high regenerating properties and restores skin cells, as their protein contains a complete set of amino acids necessary for the synthesis of new connective tissue. Snail secretion contains collagen, elastin, protease enzyme , allantoin, chitosan, vitamins A, C, E, B6 and B12. Natural glycolic acid, which is part of the secret, is a natural exfoliant, normalizes the condition of oily skin by cleansing the sebaceous ducts, and helps other active ingredients to penetrate deeper into the skin. The secret of snails has a unique ability to visually smooth out wrinkles, as if filling them from the inside, and soften the lines of skin creases. That is, in addition to influencing the root cause of aging, the secret also works purely cosmetically, leveling individual imperfections and tightening the skin.

Olea Europaea Leaf Extract - European olive leaf extract - Improves the immune system, has antiviral activity, including herpes; has antiparasitic and antifungal action, strengthens the walls of blood vessels.

Olea Europaea (Olive Fruit) Oil - extra virgin olive oil about. Crete (Greece) - rich in vitamins, minerals, fruit and fatty acids, it has detoxifying, rejuvenating, moisturizing, smoothing wrinkles and preventing the appearance of new effects; contributes to the normalization of skin respiration and the functioning of the sebaceous glands; protects against the harmful effects of ultraviolet and ozone; prevents the development of oncological processes of the skin.

Argania Spinosa (Argan) Oil - Argan oil - rich in high content of tocopherols and unsaturated fatty acids, provides comprehensive care: nourishes, moisturizes, restores immunity, protects the skin, reduces the depth of wrinkles. The oil is involved in the synthesis of the skin's own elastin and collagen.

Raspberry Seed Oil / Tocopheryl Succinate Aminopropanediol Esters - raspberry oil - Nourishes, smoothes, helps normalize intracellular metabolism, rejuvenates, prevents premature aging, improves complexion, softens, protects, creates a lipid barrier on the skin surface, ensures moisture retention in skin. Protects the skin from the harmful effects of broad spectrum UV-A and UV-B radiation. (SPF ~ 28 to 50). Protects the skin from the effects of free radicals.

Hippophae Rhamnoides Fruit (Seabuckthorn) Oi l - Sea buckthorn oil - The oil has a vitaminizing and healing effect, softens the skin and smoothes wrinkles, has anti-inflammatory, antioxidant, anti-radiation, antiseptic effects .

Vitis Vinifera Grape Juice Extract - Grape seed oil - softens the skin, prevents its premature aging; smoothes and protects the skin from loss of natural moisture; soothes the skin, returns a feeling of comfort, stimulates vital processes

Punica Granatum Seed Extract - rich in phytoestrogens, vitamin C, calcium, iron, stimulates collagen synthesis, improves microcirculation, has a strong antioxidant effect, moisturizes, softens and smoothes the skin, relieves inflammation, contains extremely high concentrations of polyphenols, which are powerful antioxidants and scavenge free radicals that cause signs of premature aging and is the most powerful natural wrinkle fighter as it prevents the formation of the metalloproteinase1 enzyme that breaks down collagen in mature skin.

Aqua (Water) - light water based

Aloe Barbadensis Leaf Juice -

Aloe Vera Leaf Juice - deep yet gentle cleansing of the skin; moisturizes and nourishes; restores and protects; slows down the aging process and rejuvenates; helps to smooth the skin. Due to the content of lignin, moisture and healing substances are able to penetrate into the deeper layers of the skin, contributing to the regeneration and renewal of the skin at the cellular level.

Biosaccharide gum-1 - Provides immediate and long-lasting moisturizing effect, thanks to the formation of a film on the skin and the effect of retaining moisture. Saturates the stratum corneum with moisture for a longer period than Hyaluronic Acid. Reduces the risk of allergic reactions to other components.

Glycereth-26 - Glycereth 26 - humectant that retains moisture in the skin.

Silybum Marianum Seed Oil - Thistle milk - has a powerful antimicrobial and regenerating effect.

Sodium Hyaluronate Crosspolymer - Hyaluronic Acid - An excellent moisturizer with strong water-binding properties. This acid is naturally found in the tissues of the skin. Its large molecular structure allows the skin to become firmer and more elastic. Promotes the absorption of other active substances.

Olea Europaea Leaf Extract - Improves the immune system, has antiviral activity, including herpes; has antiparasitic and antifungal action, strengthens the walls of blood vessels.

Olea Europaea (Olive Fruit) Oil - extra virgin olive oil Fr. Crete (Greece) - rich in vitamins, minerals, fruit and fatty acids, has detoxifying, rejuvenating, moisturizing, smoothing wrinkles and preventing the appearance of new effects; contributes to the normalization of skin respiration and the functioning of the sebaceous glands; protects against the harmful effects of ultraviolet and ozone; prevents the development of oncological processes of the skin.

Triticum Vulgare (Wheat) Germ Oil - Wheat germ oil - has a very high content of vitamin E - an antioxidant that promotes the formation and growth of new healthy skin cells, eliminates toxins, cleanses the blood. Stimulates metabolic processes, normalizes intracellular metabolism. Smoothes wrinkles, eliminates small wrinkles, especially around the eyes. It has a great penetrating power, brings nutrients deep into the skin cells.

Algae Extract - helps to get rid of signs of aging (small and large wrinkles). Completes the collagen lattice, increases elasticity, stimulates cell regeneration. Conditions and normalizes moisture levels.

Avena Strigosa Seed Extract - Oat extract - contains vitamins A, B1, B2, PP, as well as mineral salts (phosphorus, calcium, magnesium), sugars, gums. This is an excellent treatment for sensitive, dull and weakened skin with signs of aging. Nourishes, strengthens and moisturizes tired skin. Evens out the skin relief, reduces the depth of wrinkles, helps to retain moisture in the deep layers of the epidermis.

Camelia Sinensis Leaf Extract - Chinese Camellia Extract (Green Tea) - Improves complexion, preserves youthfulness and beauty of the skin, slows down the aging process. Strengthens capillaries and tones blood vessels, maintaining elasticity, improves blood microcirculation and skin nutrition, reduces puffiness, tannins give skin elasticity. Due to its strong antioxidant properties, it protects the skin from free radicals and harmful components of solar radiation, prevents aging processes, moisturizes, gently soothes and relieves irritation, improves complexion.

The result of using a serum, unlike a cream, is noticeable literally from the first application, as the skin instantly receives the required amount of active substances in the most digestible form. At the same time, the serum is not a universal beauty product (that is, it is designed to solve specific problems) and does not exclude the use of daily care products: cleansing milk, tonic, cream.

Serums can significantly improve the appearance and tone of the skin, prolong its youthfulness, moisturize, saturate it with vitamins and nutrients, “say goodbye” to a dull complexion. Active ingredients, depending on their purpose, are able to improve blood circulation and strengthen blood vessels, even out the moisture balance in the skin, soothe and strengthen it, etc. Thanks to their powerful antioxidant properties, they protect the skin from the negative effects of the environment.

Due to the high concentration of active substances in them, they are used in very small doses, in drops. The amount of serum in a package for home use, as a rule, is designed for the required course in order to avoid oversaturation of the skin.
The skin of the face must be cleansed and toned before applying the serum. Then you should apply 2-3 drops of the concentrate with light patting movements on the entire surface of the face or 1-2 drops locally on the problem area.
Serum is used as an independent beauty product, and together with a face cream. If you need to apply a cream to keep the serum from evaporating and enhance its effect, it is better to keep an interval of 7-10 minutes between these stages of care. It is advisable to use serum and cream of the same cosmetic line and brand.
Serum should be applied 1-2 times a day in the morning and / or evening, preferably in the evening, since skin activity is highest at night. In addition, you can further enhance the effect of the serum if you do a light home peel before applying it - for example, before an important event, when you need to quickly put your skin in order and look good. The course of application can last from 10-15 to 30 days, and the effect persists from 2 to 6 months. Cosmetologists recommend conducting such a course 3-4 times a year, while, if there are no contraindications, you can alternate types of serums or apply them on different parts of the skin at the same time. A good addition to facial skin care with serums are hardware procedures and massage.
Serum suggests the presence of an accompanying cream, as it is quickly absorbed, leaving the skin feeling exposed.

Learn more