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Easy High-Fiber Overnight Oats with Chia & Berries

high-fiber overnight oats with chia & berries - featured image
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Creamy, no-cook overnight oats with chia seeds and frozen berries that taste like dessert but are packed with fiber and protein. Perfect for meal prep or hosting brunch.

Ingredients

Scale
  • 1/2 cup (40 g) rolled oats (old-fashioned oats)
  • 1 tablespoon (12 g) chia seeds
  • 1/2 cup (120 ml) milk of choice (whole milk, almond milk, oat milk, etc.)
  • 1/4 cup (60 g) Greek yogurt (plain, full-fat preferred)
  • 1 tablespoon (15 ml) maple syrup or honey
  • 1/4 teaspoon vanilla extract
  • 1 tiny pinch salt
  • 1/2 cup (75 g) frozen mixed berries (blueberries, raspberries, blackberries)

Instructions

  1. In a jar or small bowl, combine rolled oats and chia seeds. Stir with a fork or small whisk to prevent clumping.
  2. Add milk, Greek yogurt, maple syrup, vanilla extract, and salt. Stir until well combined. The mixture will be liquid.
  3. Add frozen mixed berries on top without stirring. They will release juices overnight, creating a natural compote layer.
  4. Seal the jar and refrigerate for at least 6 hours, preferably 8–12 hours (overnight).
  5. In the morning, stir the oats well. The berries will have created a purple swirl. If too thick, add a splash of milk.
  6. Optional: Top with fresh berries, granola, extra maple syrup, slivered almonds, or nut butter before serving.

Notes

For best texture, stir the oats about 30 minutes after refrigerating to redistribute chia seeds. Use frozen berries for best flavor and natural compote effect. Oats keep up to 5 days in the fridge. To reheat, microwave for 45–60 seconds (do not microwave sealed jar).

Nutrition

Keywords: overnight oats, high fiber, chia seeds, berries, make-ahead breakfast, healthy breakfast, meal prep

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