Healthy High Fiber Overnight Oats with Raspberries

Name: Healthy High Fiber Overnight Oats with Raspberries
Prep time: 4 h 10 min
Total time: 4 h 10 min
Yield: 2
Cuisine: American
Ingredients: 1 cup old fashioned oats; 2 tbsp chia seeds; 2 tbsp ground flax meal; 1/4 tsp cinnamon; 1/2 cup plain Greek yogurt; 1 1/4 cup milk of choice; 2 tbsp maple syrup; 1 cup raspberries

posted by Alex Aldeborgh, RD on Sep 5, 2023 0 comments »

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These overnight oats are packed with 15 grams of dietary fiber from whole food sources to keep you full and satisfied throughout the morning. Overnight oats are a healthy breakfast that take just a few minutes of prep time the night before. Enjoy them cold right from the fridge, or grab and go for a busy morning!

two glass cups of overnight oats with raspberries and silver spoons

Looking for a super quick, healthy, and satisfying breakfast? You’ve got to try overnight oats!

I’m no stranger to overnight oats recipes (two of my favorites are cinnamon roll overnight oats and chocolate peanut butter overnight oats).

I’ve already got a high protein overnight oats recipe on the blog, and the Registered Dietitian in me was itching to create a high fiber overnight oats recipe!

These overnight oats pack 15 grams of dietary fiber, which is about 50% of your daily fiber needs. The fiber comes from a mix of whole food sources (NO fiber supplements), including old fashioned oats, chia seeds, flax meal, and raspberries.

This recipe is vegetarian and gluten free (if you use certified gluten free oats). It makes two generous, filling servings.

two glasses of overnight oats with raspberries from above next to a bowl of raw oats

Why is fiber important in the diet?

Fiber is one of the most important nutrients in the diet.

Dietary fiber is a non-digestible carbohydrate found in plant foods, including vegetables, fruits, whole grains, nuts, seeds, beans, and legumes.

There are two main types of fiber: soluble and insoluble fiber. Both types are important for different reasons!

Soluble fiber: Dissolves in water and can help lower blood cholesterol levels. Additionally, soluble fiber is metabolized by the “good” bacteria (probiotics) that live in our gut.
Insoluble fiber: Does not dissolve in water and increases stool bulk.

Even though we don’t digest fiber, a high fiber diet has several health benefits, including:

Weight management
Blood sugar control
Digestive health and bowel regularity
Lowers “bad” LDL cholesterol levels
Promotes good gut health
Reduces risk of certain cancers and chronic diseases

How much fiber should you have in a day?

Current recommendations for dietary fiber are 21-25 grams per day for women and 30-38 grams per day for men. A majority of Americans do not get nearly enough fiber every day.

High fiber overnight oats will provide you with 40% or more of your daily fiber needs! What a way to begin your day on a healthy note.

two glass cups of overnight oats with raspberries and silver spoons in the foreground, bowls of oats and chia seeds in the background

Ingredients in high fiber overnight oats

Here is everything you need to make this recipe, plus a breakdown of where the fiber comes from:

Oats: The best type of oats for overnight oats are old fashioned oats. They provide 4 grams of fiber per serving.
Chia seeds: These little seeds are a nutrition powerhouse! Each serving of this recipe has 1 tablespoon of chia seeds. In addition to providing 4 grams of fiber per serving, chia seeds also contain omega-3 fatty acids and plant-based protein.
Ground flax meal: Flax meal is just ground up flax seeds! If you have whole flax seeds, just grind them up in a blender, food processor, or coffee grinder. It has a nutty, earthy, slightly sweet flavor. Each serving of this recipe gets 3 grams of fiber from flax meal.
Raspberries: Did you know raspberries are a high fiber fruit? Half a cup of raspberries per serving provides 4 grams of fiber in this recipe.
Greek yogurt: Plain Greek yogurt helps thicken the overnight oats and provides protein.
Milk of choice: I’ve made overnight oats with almond milk, soy milk, and regular dairy milk – they all work great to soak into the oats, so choose your favorite.
Maple syrup: A touch of maple syrup to lightly sweeten the oats.
Cinnamon: This sweet spice pairs wonderfully with the flavor of the oats, raspberries, and flax meal.

Nutrition tip: Our bodies cannot digest whole flax seeds due to the hard outer casing. Grinding them up into flax meal allows our bodies to use all the nutrients!

Kitchen equipment needed

Medium size tupperware or jars
Measuring cups
Measuring spoons
Mixing spoon

high fiber overnight oats ingredients measured out on light backdrop

Step-by-step instructions

dry ingredients overnight oats in a square tupperware container — 1. Mix together oats, chia seeds, flax meal, and cinnamon in a sealable container or jar.

overnight oats ingredients in a tupperware before being mixed together — 2. Add Greek yogurt, milk, and maple syrup.

overnight oats mixed together in square tupperware with a silver spoon — 3. Mix everything together.

overnight oats with raspberries — 4. Let the overnight oats sit for 5 minutes, then mix again thoroughly. Stir in the raspberries.

hands covering a square tupperware of overnight oats — 5. Close the container and pop it in the fridge overnight, or for at least 4 hours.

Overnight oats in a square tupperware container with a silver spoon — 6. The next morning, give the overnight oats a good stir and gently mash the raspberries with a fork.

Portion into two servings and enjoy overnight oats cold!

Storage

Overnight oats are one of the best breakfasts to prep ahead of time. You can make overnight oats up to five days in advance.

Store prepared overnight oats in the fridge in an airtight container or jar. Give them a stir before serving.

Can you freeze overnight oats? Yes, you should be able to freeze overnight oats just fine. I recommend storing individual servings in airtight containers.

Keep in the freezer and enjoy within 3 months. Let the oats sit in the fridge overnight to defrost.

More overnight oats recipes to try

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!