High-Fiber overnight oats are a simple make-ahead breakfast that uses a few pantry staples and requires no cooking. Use certified gluten-free oats to make this recipe gluten-free. They’re easy to customize and work well for busy mornings when you want something filling and convenient.
(In Canada, “fiber” is often spelled “fibre” — both mean the same thing.)
Why this recipe is high-fiber
Rolled oats and chia seeds both contain fiber, and adding fruit or seeds can increase the total fiber even further without complicating the recipe.
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 3/4 cup milk or plant-based milk
- 1/4 cup berries (fresh or frozen)
- 1–2 teaspoons maple syrup or honey (optional)
Instructions
- Add oats, chia seeds, and milk to a jar or bowl.
- Stir well to combine.
- Cover and refrigerate for at least 4 hours or overnight.
- In the morning, stir and add berries before serving.
Tips and variations
- Use Greek yogurt for a creamier texture and more protein.
- Add ground flax or wheat bran for extra fiber.
- Adjust thickness by adding more milk as needed.
Storage
Overnight oats can be stored in the refrigerator for up to 3 days in a sealed container.
Frequently asked questions
Are overnight oats healthy?
They can be a healthy breakfast when made with whole ingredients and minimal added sugar.
Can I use quick oats?
Yes, though the texture will be softer than with rolled oats.
Looking for more make-ahead breakfast ideas? Visit our High-Fiber Breakfast Recipes page.