Healthy & Special Diets > Recipes for Specific Health Conditions > Recipes for Digestive Health > High-Fiber Breakfasts for Gut Health

Overnight Oats with Chia Seeds and Berries

Kickstart your digestive health with this delicious and easy overnight oats recipe, packed with fiber, antioxidants, and probiotics to nourish your gut microbiome. This breakfast is simple to prepare the night before, making it perfect for busy mornings.

  • High in fiber
  • Promotes digestive health
  • Easy to prepare

Prep Time
5 minutes
Cook Time
0 minutes (overnight refrigeration)
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 2 tablespoons Chia Seeds
  • 1 cup Milk (dairy or non-dairy)
  • 1/4 cup Plain Yogurt (Greek or regular)
  • 1/2 cup Berries (fresh or frozen)
  • 1 tablespoon Honey or Maple Syrup
  • Optional Toppings:

Preparation

In a jar or container, combine the rolled oats, chia seeds, milk, and yogurt. Stir well to ensure all ingredients are mixed thoroughly.

Refrigeration

Cover the jar or container and refrigerate overnight, or for at least 4 hours. This allows the oats and chia seeds to soften and absorb the liquid, creating a creamy texture.

Serving

In the morning, give the oats a good stir. If the mixture is too thick, add a splash more milk to reach your desired consistency. Stir in the berries and sweetener (if using).

Optional Toppings

Add your favorite toppings such as nuts, seeds, or coconut flakes for extra flavor and nutrients.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-200 kcal, Fiber: 5-7g, Protein: 5-8g, Fat: 4-6g, Carbohydrates: 20-25g. Note: This is an estimate and will vary depending on the specific ingredients and quantities used. Berries contribute antioxidants and additional fiber. Greek yogurt provides a boost of protein and probiotics, which are beneficial for gut health.

Other Important Considerations for Nutrition

  • Fiber Content: This recipe is rich in soluble and insoluble fiber, which promotes regularity, feeds beneficial gut bacteria, and helps regulate blood sugar levels.
  • Probiotics: The yogurt provides probiotics, live microorganisms that support a healthy gut microbiome.
  • Customization: Feel free to adjust the ingredients to your liking. Experiment with different types of milk, berries, and toppings. Consider adding a pinch of cinnamon or a dash of vanilla extract for extra flavor.
  • Allergies: Be mindful of potential allergens. Use dairy-free alternatives if needed.

← Overnight Oats with Berries, Seeds, and Kefir Quick Turkey and Vegetable Stir-Fry →

FAQ

  • Can I use quick oats instead of rolled oats?

    While rolled oats are recommended for their texture and slower release of carbohydrates, you can use quick oats. The final consistency may be slightly different, and you might need to adjust the amount of liquid.
  • Can I make a larger batch and store it for several days?

    Yes, you can make a larger batch and store it in the refrigerator for up to 3-4 days. Add the berries just before serving to prevent them from becoming mushy.
  • What if I don't have yogurt?

    You can omit the yogurt, but it adds creaminess and probiotics. If you skip it, you may want to add a bit more milk to achieve the desired consistency.