Blueberry Lemon Overnight Oats for First Trimester Morning Sickness

Blueberry Lemon Overnight Oats for First Trimester Morning Sickness

During those early weeks when nausea ruled everything, lemon was one of the few flavors I could tolerate. That's how I came up with these creamy Blueberry Lemon Overnight Oats.

The gentle honey sweetness and crunchy coconut chips made it feel like dessert for breakfast, even when my body was far from feeling bright and cheery. 

It reminded me of my Blueberry Lemon Loaf and Lemon Yogurt Loaf, the kind of baking I dreamed about on days when standing in the kitchen felt like too much.

Why This Pregnancy Blueberry Lemon Overnight Oats Recipe for First Trimester Moms Works

  • Bright and citrusy. Lemon can be easier to tolerate during morning sickness.
  • No-cook breakfast. Perfect for low-energy mornings when nausea hits early.
  • Soft texture. Creamy oats are easier to handle than crunchy or dry foods.
  • Gently sweetened. Blueberries and honey add sweetness without overwhelming the stomach.

How The Ingredients In These Pregnancy-Friendly Blueberry Lemon Overnight Oats Support You & The Baby

There is something comforting about opening the fridge to a breakfast that is already waiting for you.

The oats are soft and creamy, the lemon bright but not sharp, and the blueberries add little bursts of sweetness that feel gentle instead of overwhelming.

It is soothing and easy to take one bite at a time, which matters so much during the first trimester when pacing yourself is essential.

Prep Time: 10 minutes / Total Time: 10 minutes + chilling / Yields: 2 servings

Ingredients

  • 1 cup (80 g) old-fashioned rolled oats
  • 1 1/4 cup (300 ml) 2-Ingredient Almond Milk or 10-Minute Almond Milk (or your favorite one)
  • 1/2 cup (120 g) unsweetened plain Greek yogurt or vegan yogurt
  • 2 tablespoons chia seeds
  • Zest and juice of 1/2 lemon (about 1-1 1/2 tablespoons juice)
  • 1–2 teaspoons honey or agave nectar
  • 1 teaspoon vanilla extract

Optional toppings

  • 1/4 cup (60 g) unsweetened plain Greek yogurt or vegan yogurt
  • 1/2 cup (75 g) fresh blueberries
  • 2-3 tablespoons unsweetened coconut chips
  • 1/2 teaspoon lemon zest

Preparation Instructions for Pregnancy-Friendly Blueberry Lemon Overnight Oats

  1. In a medium bowl or two individual jars, combine the oats, almond milk, yogurt, chia, lemon zest, lemon juice, honey, and vanilla extract. 
  2. Stir everything together gently until well mixed and creamy.
  3. Taste test for sweetness and adjust the flavor with more honey as needed. 
  4. Cover and refrigerate overnight, or for at least 4 hours.
  5. In the morning, give the oats a good stir. Top with extra yogurt, blueberries, coconut chips, and lemon zest. 

Tips & Variations For the Best Pregnancy-Safe Blueberry Lemon Overnight Oats

  • Choose the right oats: Avoid steel-cut oats and instant/quick oats. Steel-cut oats won't soften and will remain quite gritty in texture, whereas instant oats will turn into a strange pudding. Stick to old-fashioned oats for best results. 
  • Make it dairy-free: Swap the Greek yogurt in the recipe for almond yogurt or coconut yogurt.
  • Skip the honey: If you use any of my Sweetened Almond Milk (3-Ways!), you can skip the honey entirely or reduce the amount. 
  • Add more blueberry flavor: Stir 1/4-1/2 cup blueberries (fresh or frozen) into the oat mixture before refrigerating for extra fruitiness. 
  • Layer it: Pour half of the oat mixture into the glass jar. Add 1-2 tablespoons blueberry compote as the middle layer, then top with the remaining oat mixture. Do this for every jar/serving for more flavor. 

What to Serve With These Blueberry Lemon Overnight Oats

Here are my favorite ways to enjoy them:

How to Store These Pregnancy Blueberry Lemon Overnight Oats

  • Fridge: The prepared oats (without coconut chips) can be refrigerated in an airtight container for up to 4 days. Add coconut chips right before serving for crunch. 

FAQs

Are overnight oats safe during pregnancy?
Yes. Overnight oats made with pasteurized yogurt and properly refrigerated ingredients are safe during pregnancy and can be an easy, nourishing breakfast option.
Are lemon-flavored foods good during pregnancy nausea?
Often, yes. Many pregnant women find citrus flavors, like lemon, easier to tolerate during nausea, especially in the first trimester.
Can pregnant women eat Greek yogurt overnight oats?
Yes. Pasteurized Greek yogurt is safe during pregnancy and provides protein and calcium that support overall nourishment.
Are blueberries good during pregnancy?
Yes. Blueberries provide gentle fiber and natural sweetness, making them a well-tolerated fruit choice during pregnancy, especially when appetite feels unpredictable. As always, follow your healthcare provider's instructions.
Can I eat overnight oats in the first trimester?
Yes. Overnight oats are soft, easy to digest, and customizable, which makes them a good option during the first trimester when nausea and fatigue are common.
Are chia seeds safe during pregnancy?
Yes. Chia seeds are safe to consume during pregnancy in moderate amounts and can help meals feel more filling and balanced. As always, follow your healthcare provider's instructions.


A Note From My Chaotic Kitchen

Early pregnancy asks you to slow down in ways you may not expect.

These oats became part of that rhythm, a small act of care that did not demand anything from me first thing in the morning.

Sometimes nourishment looks like simplicity, softness, and a familiar citrus flavor that helps you breathe through the moment.

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