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Heart-Healthy Blushing Berry Breakfast Jars

Start your day with these vibrant, chilled oat jars. A luscious blend of ruby strawberries and creamy, protein-rich oats makes for a refreshing, grab-and-go breakfast that’s as nourishing as it is beautiful. This recipe is specifically designed to be heart-healthy and align with DASH diet principles.
Prep Time 10 minutes
Chill Time 4 hours
Total Time 4 hours 10 minutes
Servings 4 jars
Calories 321kcal

Equipment

  • Large mixing bowl
  • Whisk
  • Silicone Spatula
  • Four 12-ounce (approx. 350 mL) jars or containers with lids

Ingredients

  • 2 cups 160 g Old-fashioned rolled oats
  • 3 tbsp 36 g Chia seeds
  • ¼ tsp 0.5 g Ground cardamom
  • ⅛ tsp 0.75 g Salt
  • 2 cups 300 g Fresh strawberries, hulled and chopped
  • 2 ¼ cups 540 mL Unsweetened almond milk
  • 1 ⅓ cups 320 g Fat-free plain Greek yogurt
  • 1 tbsp 20 g Maple syrup
  • 2 tsp 10 mL Pure vanilla extract
  • Optional Garnish
  • Fresh strawberry slices
  • A dollop of fat-free plain Greek yogurt
  • 1 tbsp toasted slivered almonds per jar

Instructions

  • Combine Dry Ingredients: In a large mixing bowl, add the rolled oats, chia seeds, ground cardamom, and salt. Whisk briefly to distribute everything evenly.
  • Whisk Wet Ingredients: In a separate medium bowl, combine the unsweetened almond milk, fat-free plain Greek yogurt, maple syrup, and vanilla extract. Whisk vigorously until the mixture is completely smooth.
  • Combine & Fold: Pour the wet mixture over the dry ingredients. Add the chopped fresh strawberries and gently fold with a silicone spatula until no dry pockets of oats remain.
  • Portion and Chill: Evenly divide the oat mixture among the four jars. Secure the lids and refrigerate for a minimum of 4 hours, or overnight. This allows the oats and chia seeds to soften and absorb the liquid.
  • Serve: Once chilled, the mixture will be thick and creamy. Stir gently before serving. Garnish with fresh strawberry slices, an extra dollop of yogurt, and toasted almonds, if desired.

Notes

  • Yogurt Choice: Using fat-free plain Greek yogurt is key to the recipe's texture and nutrition. It provides creaminess and a protein boost without the high saturated fat of other options.
  • Milk Selection: Always use an "unsweetened" variety of almond milk to avoid hidden added sugars.
  • Garnish Portions: While nuts are a healthy addition, they are calorie-dense. If adding almonds, limit the portion to one tablespoon per jar to maintain the recipe's nutritional balance.
  • Storage: Jars can be stored, sealed, in the refrigerator for up to 4 days. The texture will become even softer and creamier over time.

Nutrition Facts (Per Serving)

  • Calories: 321 kcal (16% RDV)
  • Total Fat: 9.4 g (12% RDV)
  • Saturated Fat: 1.2 g (6% RDV)
  • Trans Fat: 0 g
  • Sodium: 198 mg (13% RDV)
  • Total Carbohydrate: 44.1 g (16% RDV)
  • Dietary Fiber: 9.3 g (33% RDV)
  • Total Sugars: 10.4 g
  • Includes Added Sugars: 3.0 g (6% RDV)
  • Protein: 18.1 g (36% RDV)
  • Calcium: 350 mg (27% DV)
  • Iron: 3.8 mg (21% DV)
  • Potassium: 550 mg (12% DV)
*The % Recommended Daily Value (RDV) tells you how much a nutrient in a serving of food contributes to a daily diet. For this heart-healthy recipe, values are calculated based on a 2,000 calorie diet with DASH-aligned targets: 1,500 mg Sodium, 13 g Saturated Fat, and 25 g Added Sugars.