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If you’re looking for a tasty, heart-healthy breakfast that’s quick to prepare and helps lower your blood pressure, I’ve got just the recipe for you! These Peach Pie Overnight Oats are not only bursting with flavor, but they’re also packed with ingredients that support a healthy heart. Inspired by the Mediterranean diet, which is well-known for its blood pressure-lowering benefits, this dish brings peaches, oats, chia seeds, and Greek yogurt together for a nutritious start to your day.
Why This Recipe is Good for Your Heart
Following the Mediterranean diet is one of the best ways to manage your blood pressure, and this recipe checks all the boxes! Here’s why:
- Peaches: Not only are they juicy and delicious, but peaches are also rich in potassium—a key nutrient that helps manage blood pressure.
- Old-fashioned rolled oats: Oats are a whole grain that helps lower cholesterol levels, making them a breakfast hero for heart health.
- Chia seeds: These tiny seeds are full of fiber and omega-3 fatty acids, both of which contribute to lower blood pressure and a happy heart.
- Greek yogurt: A great source of calcium and probiotics, which can help maintain a healthy blood pressure.
Here’s how you can make these scrumptious overnight oats:
Boost Heart Health with This Mediterranean Peach Pie Overnight Oats Recipe
Active time: 25 minutes
Chill Time: 8 hrs
Total time: 8 hrs 25 minutes
Serves: 4 servings
Ingredients
4 fresh peaches, peeled and chopped (about 3 cups)
1/4 cup water
1 tablespoon light brown sugar
1 teaspoon ground cinnamon, divided
1/2 teaspoon salt, divided
2 cups old-fashioned rolled oats
1 3/4 cups reduced-fat milk
1 cup nonfat peach Greek yogurt
2 tablespoons chia seeds
2 tablespoons vanilla extract
Instructions
- Make the Peach Topping
- Start by adding your chopped peaches, water, brown sugar, 1/2 teaspoon cinnamon, and 1/4 teaspoon salt to a medium saucepan.
- Cook over medium-low heat, stirring occasionally, until the peaches are tender and the water has evaporated. This should take about 6 to 7 minutes.
- Once done, transfer the peaches to a bowl and let them cool to room temperature. Pop them in the fridge while you prepare the oats.
- Prep the Oats
- In a separate bowl, whisk together your oats, milk, yogurt, chia seeds, vanilla, and the remaining 1/2 teaspoon cinnamon and 1/4 teaspoon salt. Make sure everything is well combined.
- Cover and refrigerate the mixture for at least 8 hours (or overnight). This will give the oats a chance to soak up all the delicious flavors and become creamy.
- Assemble Your Oats
- Time to layer! Spoon about 1/2 cup of the oat mixture into four 16-ounce jars (mason jars work great for this).
- Top each jar with 1/3 cup of your chilled peach mixture. If you’re feeling fancy, repeat the layers to create a beautiful, Instagram-worthy parfait.
Nutrition Information (Per Serving) – 3 wraps each
Calories: 354
Total Fat: 7g
Sodium: 338mg
Total Carbohydrates: 58g
Sugars: 26g
Protein: 16g
Potassium: 652mg
Magnesium: 107mg
Enjoy Your Heart-Healthy Breakfast!
That’s it—your Peach Pie Overnight Oats are ready to go! This recipe makes 4 servings, so you’ll have breakfast covered for a few days. Store them in the fridge and enjoy a delicious, high-fiber, low-sodium meal that’s perfect for keeping your blood pressure in check.
Pro Tips:
Make it dairy-free: Swap out the milk and yogurt for almond milk and coconut yogurt.
Add a crunch: Toss some walnuts or almonds on top for added texture and a dose of heart-healthy fats.
How This Recipe Fits Into a Blood Pressure-Friendly Diet
By using natural, whole foods like peaches, oats, and chia seeds, this recipe supports heart health while keeping sodium low. It’s also rich in potassium and fiber, which can help counterbalance the effects of sodium and promote lower blood pressure.
So, whether you’re managing your blood pressure or just want a wholesome, tasty breakfast, give this Mediterranean-inspired dish a try. Your taste buds—and your heart—will thank you!
