Berry & Apple Antioxidant Overnight Bliss Oats

Even on busy weekday mornings, time seems to fly — but I still don’t want to treat what I put into my body carelessly. That’s exactly why I make these bliss oats.
Built on a base of berry-rich antioxidant oats, I’ve reworked this recipe with a focus on gut health, fullness, and protein — while still keeping it simple and satisfying.

What’s New in This Version

・More Fiber & Omega-3
I increased the amount of chia seeds and added flaxseed to boost dietary fiber and higher-quality fats — a combination that supports digestion and overall balance.
・Creamier Texture & Greater Satisfaction
The blend of chia seeds and yogurt creates a creamy, substantial texture that keeps you feeling full.
・Extra Protein for Staying Power
In addition to Greek yogurt, I’ve added a small amount of WPI protein to help keep your energy stable well into the morning.
・Natural Sweetness & Aroma
Apple cinnamon brings gentle warmth and natural sweetness, so the flavor stays satisfying even without added sugar.

Ingredients (1 serving)

【Base】

• Oats: ~60g

• Barleymax: ~15g

• Soy yogurt: 200ml

• Unsweetened soy milk or water: 2–4 tbsp

• Greek yogurt: 2 tbsp

•  WPI protein: 10–15g (plain / additive-free)

【Supportive Seeds】

• Chia seeds: 2 tsp

•  Flaxseed (ground): a small amount

【Fruits & Flavors】

• Banana: 1/2

• Kiwi: 1/2

• Frozen blueberries: 80–100g

• Apple: small diced amount

• Cinnamon: 1/2 tsp or more

• Maca powder: 1/2 tsp

• Unsweetened cocoa: 1 tsp

• Oligosaccharide syrup: 1 tsp (optional)

【Toppings】

• Pumpkin seeds: 1 tsp–1 tbsp

• Raw walnuts: 5–8 (roughly chopped)

•  Almond slices: 5–8

How to Make (Prepare the Night Before / Finish in the Morning)

① Night Before: Prepare the Base

Place the oats, Barleymax, chia seeds, and flaxseed in a bowl.
In a small separate container, dissolve the WPI protein into the soy milk (or water), then add it along with the soy yogurt and Greek yogurt into the bowl.
Add the cinnamon, maca, cocoa, and oligosaccharide syrup, then mix until smooth.
→ Transfer to an airtight container and refrigerate overnight.

② Morning: Add the Fruit

Add the banana, kiwi, and apple.
Mix in the frozen blueberries or simply layer them on top.

③ Finish

Sprinkle with pumpkin seeds, walnuts, and almond slices — and it’s ready!

Tips for Making It Easier to Keep Up With

・Overnight Technique Advantage
Letting it sit overnight allows the chia seeds to fully absorb moisture, giving it a chewy, satisfying texture. In the morning, you just add fruit — no extra prep needed.
・How to Add the Protein
WPI powder can clump if added directly. Dissolve it first in a small amount of liquid for a smooth consistency.
・About Ingredient Balance
Nuts, cocoa, and berries contain oxalates. Generally, pairing foods that contain calcium with oxalate-rich ingredients is recommended — which is why this recipe uses Greek yogurt as part of the base.

【Notes & Considerations for This Recipe】

This recipe is based on personal practice for everyday health and nutrition. Please keep the following in mind when trying it out:

■ Allergies

This recipe contains soy (soy yogurt), dairy (WPI protein & Greek yogurt), banana, kiwi, and nuts (walnuts, almonds, pumpkin seeds). If you have food allergies, adjust or substitute ingredients to suit your needs.

■ About Specific Ingredients (Maca Powder)

Maca powder may affect hormone balance in some individuals. If you are pregnant, breastfeeding, or have a hormonal condition, please consult your doctor before consuming.

■ Dietary Fiber Intake

Barleymax, oats, and chia seeds are high in fiber. If you aren’t used to eating a lot of fiber, increasing intake suddenly may temporarily cause bloating. Try starting with a smaller portion, and drink plenty of water.

■ Individual Differences in Effects

Nutritional benefits mentioned in this article are based on general information and are not guaranteed to apply to everyone. If you experience any discomfort, discontinue use.
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To ensure everyone can enjoy this safely, please adjust ingredient choices and portion sizes to your body and condition. We cannot take responsibility for any health issues that may arise.