Healthy & Special Diets > Recipes for Weight Management > High-Satiety Recipes > Breakfasts High in Protein and Fiber

Berry Chia Overnight Oats

A simple and delicious make-ahead breakfast that's packed with protein, fiber, and antioxidants. This berry chia overnight oats recipe is perfect for busy mornings and can help you stay full and satisfied until lunchtime.

Prep Time
5 minutes
Cook Time
0 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 2 tbsp Chia Seeds
  • 1 cup Milk (Almond, Soy, or Dairy)
  • 1/4 cup Greek Yogurt (Plain)
  • 1/2 cup Mixed Berries (Fresh or Frozen)
  • 1 tsp Honey or Maple Syrup (Optional)
  • 1/2 tsp Vanilla Extract

Combine Ingredients

In a jar or container, combine the rolled oats, chia seeds, milk, Greek yogurt, berries, honey (if using), and vanilla extract.

Mix Well

Stir the ingredients together thoroughly to ensure the chia seeds are well distributed.

Refrigerate Overnight

Cover the jar or container and refrigerate for at least 4 hours, or preferably overnight. This allows the oats and chia seeds to absorb the liquid and create a creamy, pudding-like consistency.

Enjoy Cold

In the morning, give the overnight oats a stir. If they're too thick, add a splash more milk. Enjoy cold straight from the refrigerator. You can add more fresh berries or a sprinkle of nuts for extra flavor and texture.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal Protein: 6-8g Fat: 3-5g (primarily healthy fats from chia seeds) Fiber: 4-6g Carbohydrates: 15-20g Note: Nutritional values can vary depending on the specific ingredients and portion sizes used.

Other Important Considerations for Nutrition

Overnight oats are a fantastic source of soluble fiber, which helps regulate blood sugar levels and keeps you feeling full. The chia seeds provide omega-3 fatty acids and additional fiber. Greek yogurt adds a boost of protein. Berries are packed with antioxidants and vitamins. Adjust sweetness levels to your preference. Consider adding protein powder for an extra protein boost. You can also experiment with different toppings like nuts, seeds, shredded coconut, or a dollop of nut butter.

← Chicken and Broccoli Stir-Fry with Quinoa →

FAQ

  • Can I use different types of berries?

    Yes, you can use any combination of your favorite berries, such as blueberries, raspberries, strawberries, or blackberries.
  • Can I use a different type of milk?

    Yes, you can use any type of milk you prefer, such as almond milk, soy milk, oat milk, or dairy milk. Keep in mind that the nutritional content may vary slightly depending on the type of milk used.
  • How long will overnight oats last in the refrigerator?

    Overnight oats can be stored in the refrigerator for up to 5 days.