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Lemon-Blueberry “Creamy” Overnight Oats πŸ«πŸ‹

Why It's Kidney & Heart Friendly πŸ’šβ€οΈ

  • Old Fashioned Oats: High in soluble fiber to support healthy cholesterol and heart health.
  • Macadamia or Rice Milk: These are significant "Kidney Wins" as they contain much less potassium and phosphorus than dairy or almond milk.
  • Blueberries: A low-potassium "superfruit" packed with antioxidants.
  • Lemon Zest: Provides a bright, sharp flavor without any added sodium or chemicals.
  • Flaxseeds: A heart-healthy source of fiber and fats that adds a nutty crunch without the high phosphorus load of walnuts or cashews.
  • VERY LOW SODIUM
  • LOW POTASSIUM
  • LOW PHOSPHORUS

Prep Time 5 mins
Rest Time 4 hrs
Total Time 4 hrs 5 mins
Courses:
Difficulty: Beginner
Servings: 1
Estimated Cost: 3
Calories: 230
Description

Overnight oats are the ultimate "no-cook" breakfast for a busy morning. This version is crafted for those managing CKD and heart health by using macadamia milkβ€”one of the lowest-potassium and lowest-phosphorus "milk" alternatives available. We skip the high-potassium banana mash and instead use fresh blueberries and lemon zest to create a "cheesecake-style" flavor profile. Topped with a sprinkle of toasted flaxseed for heart-healthy Omega-3s, this meal provides steady energy without taxing your kidneys.

Ingredients
  • 1/2 cup old fashioned rolled oats πŸ₯£ (not instant)
  • 1/2 cup unsweetened macadamia milk (or rice milk)
  • 1/4 cup fresh blueberries 🫐
  • 1/2 tsp lemon zest πŸ‹ (from a fresh lemon)
  • 1 tsp pure maple syrup (low-phosphorus sweetener)
  • 1 tsp ground flaxseeds
Instructions
  1. 1
    Mix: In a small glass jar or bowl, combine the oats and macadamia milk.
  2. 2
    Flavor: Stir in the lemon zest and maple syrup.
  3. 3
    Layer: Gently fold in the fresh blueberries.
  4. 4
    Chill: Cover and refrigerate for at least 4 hours, or overnight for the creamiest texture.
  5. 5
    Finish: Just before serving, sprinkle the toasted flaxseeds on top for a little crunch.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 230kcal
% Daily Value *
Total Fat 8g13%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 15mg1%
Potassium 165mg5%
Total Carbohydrate 36g12%
Dietary Fiber 7g29%
Sugars 4g
Protein 6g12%
Phosphorus 135 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://thrivingwithckd.com/recipe/lemon-blueberry-creamy-overnight-oats/