There is over half your daily fibre intake in these High Fibre Overnight Oats with 17 grams of fibre per serving and an impressive 33 grams of protein too - what a way to start the day! Creamy oats packed with seeds and then topped with bananas and raspberries which are such a fibre powerhouse!
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These high fibre overnight oats are a quick and nourishing breakfast that you can prep in minutes and leave in the fridge overnight. The oats soften, the seeds thicken the mixture, and by morning you have a creamy, filling breakfast ready to grab from the fridge.
They are made with oats, hemp seeds, chia seeds and flaxseeds, then mixed with milk, Greek yogurt and a little maple syrup for natural sweetness.
These serving sizes are VERY generous. I usually have one of these when I have a long run day, as I think it's important to remember that we don't need the same amount of food every day. So, you can always make this into 4 portions instead of 2, or even 3.
Looking for more healthy overnight oats recipes? Try our zingy Lemon Overnight Oats, delicious Tiramisu Overnight Oats, amazing Banoffee Overnight Oats or our protein-packed Cottage Cheese Overnight Oats.
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Oats - Rolled oats work best because they absorb the liquid well without becoming too mushy.
- Seeds - Hemp hearts, chia seeds and flaxseeds. They add fibre and healthy fats. Any ground seeds work though.
- Yogurt - A thick Greek yogurt.
- Milk - dairy or any non dairy milk will work.
- Maple syrup - This can be swapped for honey if you prefer.
- Fruit - Bananas and raspberries. You can use frozen raspberries, although they will release some liquid into the oat mixer as they thaw.
Variations
Chocolate - Stir cocoa powder into the oat mixture before chilling. You can also add a few dark chocolate chips or cacao nibs on top for extra texture.
Nut butter - Mix a spoonful of peanut butter or almond butter into the oats before dividing them into containers. This makes the oats richer and higher in fibre.
Fruit - Swap the banana for blueberries or chopped strawberries and keep the raspberries on top. You can also use a frozen berry mix, which will soften overnight and release some juice into the oats.
Extra Protein - Add extra Greek yogurt or stir in a scoop of protein powder. You may need to add more milk if using protein powder, as it can make the oats much thicker.
Lower sugar - Leave out the maple syrup and rely on the banana and raspberries for sweetness. A very ripe banana will give the best natural sweetness to these high fibre overnight oats.
How To Make High Fibre Overnight Oats
Step 1
Put the oats and seeds into a large mixing bowl.
Step 2
Add the milk, yogurt and maple syrup. Mix well to combine everything.
Step 3
Half fill serving glasses with the oat mixture. Divide the sliced banana between the glasses and top up with the remaining oats. Top with raspberries.
Step 4
Refrigerate for at least 4 hours, but overnight is best.
Meal Prep and Storage
These high fibre overnight oats are perfect for meal prep because they can be portioned straight into individual containers. Make a batch at the start of the week and store them in the refrigerator for quick breakfasts.
Store the overnight oats in airtight containers in the fridge. They will keep well for up to 3 days. The oats will get thicker the longer they sit, so you may want to stir in a splash of milk before eating, especially on the second or third day.
If using fresh banana, the slices may brown slightly after a day or two. This is normal and they are still fine to eat, but for the freshest appearance you can add the banana just before serving instead.
Freezing - These are not ideal for freezing once fully assembled, as the yogurt and fruit can change texture after thawing. They are best made fresh and kept in the fridge.
Dannii's Top Tips
- Use rolled oats rather than instant oats if you want the best texture. Instant oats will work, but they can become much softer and less defined after sitting overnight.
- Ground flaxseed is better than whole flaxseed for this recipe because it blends in more evenly and is easier for the body to digest.
- Adjust the liquid depending on how thick you like your overnight oats. For a spoonable, thick texture, keep the recipe as written. For a looser texture, add a little extra milk before serving.
- Taste the mixture before chilling if you want to control the sweetness. The banana will add sweetness as it sits, but you can add a little extra maple syrup if you prefer a sweeter breakfast.
- Use wide jars or containers if possible. They make the oats easier to stir and easier to eat straight from the fridge.
More Oat Recipes
If you've tried this high fibre breakfast oats recipe, let us know how you got on in the comments below.
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Recipe
High Fibre Overnight Oats (17g Fibre)
Ingredients
- 100 g (1 cups) of Oats - (use certified gluten free oats to ensure this recipe is gluten free)
- 2 tablespoons of Ground flaxseeds
- 2 tablespoons of Chia seeds
- 2 tablespoons of Hemp hearts
- 180 g (1 cup) of 0% Fat Free Greek yogurt
- 375 ml (1.5 cups) of Skimmed milk
- 2 tablespoons of Maple syrup
- 1 Banana - sliced
- 100 g (0.75 cup) of Raspberries
Instructions
- Put 100 g of Oats, 2 tablespoons of Ground flaxseeds, 2 tablespoons of Chia seeds and 2 tablespoons of Hemp hearts into a large mixing bowl.
- Add 375 ml of Skimmed milk, 180 g of 0% Fat Free Greek yogurt and 2 tablespoons of Maple syrup. Mix well to combine everything.
- Half fill serving glasses with the oat mixture. Divide 1 Banana (slices) between the glasses and top up with the remaining oats. Top with 100 g of Raspberries.
- Refrigerate for at least 4 hours, but overnight is best.
Recipe Tips
- Use rolled oats rather than instant oats if you want the best texture. Instant oats will work, but they can become much softer and less defined after sitting overnight.
- Ground flaxseed is better than whole flaxseed for this recipe because it blends in more evenly and is easier for the body to digest.
- Adjust the liquid depending on how thick you like your overnight oats. For a spoonable, thick texture, keep the recipe as written. For a looser texture, add a little extra milk before serving.
- Taste the mixture before chilling if you want to control the sweetness. The banana will add sweetness as it sits, but you can add a little extra maple syrup if you prefer a sweeter breakfast.
- Use wide jars or containers if possible. They make the oats easier to stir and easier to eat straight from the fridge.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
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