Free calorie & nutrition tracking
Creamy overnight oats with blueberries and quark, prepared in the evening for an easy breakfast. The nutrition values can be adjusted to match the products you actually use.
My main reason for making overnight oats is not that they are fashionable. They remove one decision from the morning. I can weigh the ingredients in the evening, put the container in the refrigerator and know that breakfast is ready. When I was losing weight, routines like this made tracking much easier. I did not have to rely on motivation or start calculating while hungry.
Quark changes ordinary overnight oats into a more filling meal. It brings protein and a slightly tangy flavour without needing protein powder. Blueberries provide sweetness and freshness, while oats and chia seeds thicken the mixture. The result should be spoonable and creamy, not a solid block. The amount of liquid can therefore be adjusted to suit the oats and quark you use.
Oats absorb liquid slowly in the refrigerator. Chia seeds absorb even more and form a soft gel around themselves. This is why the mixture looks loose when first stirred but becomes thicker by morning. I always mix carefully, especially around the bottom corners of the container. Dry clumps stay dry if the liquid cannot reach them.
Frozen blueberries work well and often release more colour and liquid than fresh berries. That can make the oats purple and a little softer, which is not a problem. If you want a firmer texture, reduce the milk slightly. If the finished oats are too thick, add milk one spoonful at a time. It is easier to thin the mixture than to rescue one that is watery.
The nutrition calculator uses the amounts shown on this page. Actual values depend on the brands, particularly the quark and milk or plant drink. Sweetened plant drinks can contain considerably more energy than unsweetened versions. Blueberry values also vary slightly, but the practical difference is usually smaller than an unmeasured topping.
I count toppings when they are part of the breakfast. Nut butter, granola, nuts and extra honey can be good foods, but they can also change the calories quickly. There is no reason to fear them. I simply prefer to include them in the calculation instead of pretending they do not count. That habit made my own tracking more honest and much less confusing.
Prepare the oats in a clean container and keep them refrigerated. I normally make one or two portions at a time rather than a full week. The texture is best after one night and still good the following day. Use your judgement with dairy products and do not leave the container at room temperature for long.
You can replace blueberries with raspberries, strawberries or diced apple. The liquid may need adjusting because fruits release different amounts of water. Cinnamon, cardamom or vanilla adds flavour with very little effort. If you replace quark with yoghurt, choose a product whose consistency and protein content fit what you want, then update the calculator rather than assuming the numbers stay the same.
The first mistake is skipping the second stir. After combining everything, wait a minute and stir again so the chia seeds do not settle into one lump. The second is adding every topping in the evening. Crunchy ingredients are better added immediately before eating. The third is making the portion based on someone else's appetite. This recipe is one example, not a rule. Adjust it to your own energy needs.
For me, the value of this breakfast is its predictability. It tastes good, travels in the same container and gives me a clear starting point for the day. It is not a magic weight loss food. It is simply a practical meal that supports a routine, and routines were a major part of how I managed to lose more than 40 kilograms.
This page provides general recipe information and reflects my own experience with food tracking. It is not medical or personalised nutrition advice. If you have allergies, diabetes, digestive conditions or other dietary requirements, confirm suitable ingredients with a qualified professional.
The nutrition values use the same ingredient amounts and product values as the Finnish recipe. Brands and the finished weight can change the estimate. Sources reviewed 6 August 2026: Fineli, Finnish Food Authority and EFSA.
Note: This recipe shares my personal cooking and tracking experience. It is general information, not individual medical or nutritional advice.
Johannes P. is a self taught, 24 year old fitness enthusiast who lost more than 40 kilograms. That experience inspired him to build RestinCal as a simple and free nutrition tracking service.
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