USAGround flaxseed, not whole. Whole flaxseeds pass through largely undigested — the fibre and omega-3s are only available after the seed coat is broken. Buy it pre-ground or grind it yourself in a coffee grinder. Once opened, store it in the fridge because the oil in flaxseed oxidises quickly at room temperature.
The liquid-to-oat ratio determines the texture. This recipe uses roughly 2 parts liquid to 1 part oats, which gives a thick, spoonable result. Add more milk if you prefer it runnier, use less if you want it firmer. Either way, the chia seeds will absorb about twice their weight in liquid overnight.
High-Fiber Oats with Berries
By Sergei Martynov
Rolled oats soaked overnight with chia seeds, ground flaxseed, Greek yogurt and milk. Stir it together in 5 minutes, refrigerate, eat in the morning. About 12g of fibre per serving. Keeps 4 days.
What you'll need
Ingredients
- 160 g
See recipes with rolled oatsrolled oats
i - 2 tbsp
See recipes with chia seedschia seeds
i - 2 tbsp
See recipes with ground flaxseedground flaxseed
i - 200 g
See recipes with full-fat greek yogurtfull-fat Greek yogurt
i - 300 ml
See recipes with milk or plant-based milkmilk or plant-based milk
i - 2 tbsp
See recipes with honey or maple syruphoney or maple syrup
i - 1 tsp
See recipes with vanilla extractvanilla extract
i - 1
See recipes with bananabanana
i - 50 g
See recipes with fresh berriesfresh berries
i - 2 tbsp
See recipes with nut butternut butter
i
How to make it
Instructions
- 1
Combine the rolled oats, chia seeds and ground flaxseed in a jar or container with a lid. Rolled oats are the right choice here — instant oats turn to mush overnight.
- 2
Add the Greek yogurt, milk, honey and vanilla. Stir well. The mixture will look quite liquid, which is correct. The chia seeds absorb a significant amount overnight and the whole thing thickens considerably.
- 3
Cover and refrigerate for at least 6 hours, ideally overnight. In the morning, give it a stir. If it's thicker than you like, add a splash of milk and stir again.
- 4
Top with sliced banana, berries and a spoonful of nut butter just before eating. The nut butter adds fat that slows the glucose spike from the carbohydrates.
- 5
Eat cold, or warm in the microwave for 90 seconds if you prefer it hot.
Frequently Asked Questions
What makes these overnight oats actually high in fibre?
Plain oats have about 3–4g of fibre per serving. This recipe adds chia seeds — roughly 5g of fibre per tablespoon — and ground flaxseed — about 2g per tablespoon — which push the total to around 12g per serving. The chia seeds also contain mucilage, a type of soluble fibre that forms a gel and feeds gut bacteria. Topping with berries adds another 2–3g. Greek yogurt contributes protein rather than fibre.
How long do overnight oats keep?
4 days in the fridge. The texture continues to change — by day three they're softer and denser, which some people prefer and others don't. The toppings, especially banana and fresh berries, should be added at serving time. Fruit stored directly in the oats oxidises overnight, turns brown and makes the mixture watery. Make a 4-serving batch on Sunday, store plain, add toppings each morning.
Can you make overnight oats without yogurt?
Yes. Yogurt adds protein, creaminess and a slight tang that balances the sweetness of honey and fruit. Without it, increase the milk slightly and add an extra tablespoon of nut butter or a scoop of protein powder to maintain protein content. The texture will be a bit thinner and less creamy, but the oats still work well. Plant-based yogurt — coconut, soy, oat — substitutes directly for those avoiding dairy.
Do overnight oats spike blood sugar?
Less than most breakfast cereals or white toast. Cold-soaked oats have a lower glycaemic index than cooked oats because the process increases resistant starch, which digests more slowly. The 12g of fibre here slows glucose absorption further. The nut butter topping adds fat, which also blunts the blood sugar response. Most people who eat this for breakfast report staying full for 3–4 hours without a sharp energy drop midmorning.
What toppings add the most nutritional value?
Berries — blueberries and raspberries have the most fibre and antioxidants of common fruits. Sliced banana adds potassium and natural sweetness. Nut butter adds fat and protein. A tablespoon of hemp seeds adds 3g of protein with very little flavour change. Sliced almonds add crunch and vitamin E. The toppings to avoid or limit are sweetened granola, flavoured yogurt and jam — any of these can add 15–20g of sugar to what is otherwise a low-sugar breakfast.
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Comments (1)
I add the chia seeds to the oat mixture at night, not in the morning. They need the full overnight soak to absorb liquid and develop that pudding-like gel. Morning additions stay gritty and crunchy — not the texture you want in overnight oats.