Overnight Oats with Chia and Flax (12 g Fiber, 20 g Protein)

Overnight oats are the easiest healthy breakfast there is: five minutes of stirring the night before, and a filling, ready-to-eat meal waiting in the fridge. This version adds chia seeds and ground flaxseed, which thicken the oats into a creamy pudding-like texture and add fiber, omega-3 ALA and minerals. Greek yogurt brings the protein to 20 grams a jar, enough to keep you full until lunch.

To learn more about the seeds, see our guides to chia seeds nutrition, flaxseed nutrition and chia vs flax seeds, or browse our other recipes.

Why this recipe works

• Seeds do the thickening: chia seeds absorb about ten times their weight in liquid, and ground flax adds body, so the oats turn creamy without cooking.
• Old-fashioned oats: rolled oats soften overnight but keep a pleasant chew. Quick oats go mushy and steel-cut oats stay too hard.
• Protein from yogurt: Greek yogurt adds about 7 grams of protein per jar and a little tang that balances the sweetness.
• Balanced liquid: roughly equal volumes of oats and liquid, plus yogurt, give a spoonable texture that isn’t soupy or stiff.

Ingredient notes and swaps

• Oats: oats are naturally gluten-free but often contaminated with wheat during processing. If you have celiac disease, buy oats labeled certified gluten-free.
• Flaxseed: use ground flaxseed, not whole. Whole flax seeds pass through the body undigested, so you miss most of their nutrients. Store ground flax in the fridge or freezer to keep it fresh.
• Milk: any milk works. Soy milk keeps the protein high; almond and oat milk are lower in protein and calories.
• Yogurt: swap Greek yogurt for regular yogurt, skyr, or a soy or pea-based yogurt for a vegan version. Without yogurt, add another ½ cup of milk.
• Sweetener: maple syrup, honey or a mashed ripe banana all work. Leave it out entirely if your fruit is sweet; that removes about 6 grams of added sugar per jar.
• Fruit: frozen blueberries are cheaper and thaw overnight in the jar. Raspberries, chopped mango and sliced banana are good alternatives.

Nutrition per jar

We calculated the nutrition from USDA FoodData Central values for each ingredient, using 2% milk and plain nonfat Greek yogurt, divided into 2 jars.

Calculated from USDA FoodData Central: oats, regular and quick, dry (FDC 173904); chia seeds, dried (170554); flaxseed, ground (2262075); 2% milk (171267); Greek yogurt, plain, nonfat (330137); maple syrup (169661); blueberries, raw (171711). Daily Values per the FDA label.

Most of the 22 grams of sugar comes naturally from the milk, yogurt and blueberries; only about 6 grams is added maple syrup. The fiber comes from all three grains and seeds: oats provide beta-glucan, a soluble fiber linked to lower LDL cholesterol, while chia and flax add both soluble and insoluble fiber. Increase fiber gradually if you’re not used to it, and drink plenty of water. Our guide to high-fiber foods has more ideas.

Flavor variations

• Peanut butter and banana: stir in 1 tablespoon of peanut butter per jar and top with sliced banana.
• Tropical: use coconut milk beverage and top with mango, pineapple and passion fruit.
• Apple pie: add grated apple, extra cinnamon and a pinch of nutmeg, then top with chopped walnuts.
• Chocolate: stir in 1 tablespoon of unsweetened cocoa powder and top with raspberries.
• Pumpkin spice: add ¼ cup of canned pumpkin and ½ teaspoon of pumpkin pie spice, then top with roasted pumpkin seeds.

Storage and meal prep

• Fridge: covered jars keep for up to 4 days, so you can make a batch on Sunday for most of the week. The oats get softer each day.
• Toppings: add crunchy toppings such as nuts and seeds just before eating so they stay crisp.
• Freezer: overnight oats can be frozen for up to 3 months, though the texture is a little softer once thawed. Thaw overnight in the fridge.
• Food safety: because these oats contain milk and yogurt, keep them refrigerated and don’t leave them at room temperature for more than 2 hours.

Overnight oats with chia and flax FAQ