Easy protein-packed cinnamon blueberry overnight oats recipe

Easy protein-packed cinnamon blueberry overnight oats recipe

One of Lingo’s Fundamentals is to choose savoury over sweet, but that doesn’t mean you can’t enjoy sweet foods from time to time, especially for breakfast. If you’re someone who craves a pastry or sugary coffee in the morning, you may be familiar with how these choices can spike your glucose followed by a crash, leading to that mid-morning energy slump and cravings for more sweets. 


Luckily, Lingo’s registered dietitians created this delicious cinnamon blueberry overnight oats recipe that will satisfy your sweet tooth without leading to a spike. This recipe is made with whey protein powder for an extra boost of protein to start your day off right. Prioritising protein (another one of Lingo’s Fundamentals) will help steady your glucose and keep you satisfied all morning while helping to avoid the dreaded mid-morning crash. (1)


The sweetness comes from the blueberries (you can use fresh or frozen), which also provides some fibre, vitamins, and antioxidants. The generous amount of cinnamon, a spice known to help with glucose management (2), complements the blueberries nicely. If you’re vegan, you can swap out the whey protein powder for your favourite plant-based protein powder.


The best part about this recipe? You make it the night before so it’s ready for you first thing in the morning or to take with you on the go if you’re in a hurry. With just five ingredients, these overnight oats are as easy as putting everything together in a jar and stirring. 


Mix up your typical oatmeal and opt for these protein-forward overnight oats to stay steady and satisfied all morning long. 


Servings: 1

Prep time: 10 minutes

Cooking time: 0 minutes

Total time: 10 minutes



  • 45g oats
  • 180ml milk (If animal milk is not your preferred choice, use a low-sugar plant-based milk)
  • 1 scoop 100% whey protein powder (or plant-based protein powder)
  • 2g (1 tsp) cinnamon powder
  • 95g fresh or frozen blueberries


Recipe preparation

  1. Stir all of the ingredients together.
  2. Pour into a container. Place in refrigerator overnight.


Nutrients per serving

  • 390 calories
  • 28g protein
  • 7g fat
  • 59g carbohydrate
  • 8g fibre

Note: nutrients calculated using 1% fat milk

Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 


  • Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1.
  • Costello RB, Dwyer JT, Saldanha L, Bailey RL, Merkel J, Wambogo E. Do Cinnamon Supplements Have a Role in Glycemic Control in Type 2 Diabetes? A Narrative Review. J Acad Nutr Diet. 2016 Nov;116(11):1794-1802.

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