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Creamy High-Fiber Overnight Oats with Chia and Flax

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Five minutes of prep and you’ve got a creamy, filling breakfast that keeps you going until lunch. These overnight oats combine rolled oats, chia seeds, and flaxseed meal for a pudding-like texture with 12 grams of fiber per serving.

Ingredients

Scale
  • 1/2 cup (45g) rolled oats
  • 1/2 cup (120ml) milk of choice (whole milk, oat milk, or almond milk)
  • 1/4 cup (60g) Greek yogurt (or dairy-free alternative)
  • 1 tablespoon (12g) chia seeds
  • 1 tablespoon (7g) flaxseed meal
  • 1 tablespoon (15ml) maple syrup or honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Optional toppings: fresh berries, sliced banana, chopped nuts, additional chia seeds or flaxseed, nut butter

Instructions

  1. Combine the dry ingredients: In a mason jar or bowl, add 1/2 cup rolled oats, 1 tablespoon chia seeds, and 1 tablespoon flaxseed meal. Stir to distribute evenly.
  2. Add the wet ingredients: Pour in 1/2 cup milk, 1/4 cup Greek yogurt, 1 tablespoon maple syrup or honey, 1/2 teaspoon vanilla extract, and a pinch of salt.
  3. Stir thoroughly until no dry pockets remain. The mixture will look slightly thin.
  4. Cover and refrigerate for at least 4 hours, preferably overnight (8 to 10 hours).
  5. In the morning, check consistency. If too thick, stir in 1-2 tablespoons of milk. If too thin, reduce liquid next time.
  6. Stir again, add desired toppings, and enjoy cold or let sit at room temperature for 10 minutes.

Notes

Use rolled oats, not quick or steel-cut oats. Don’t add more than 1 tablespoon chia seeds to avoid a tapioca-like texture. For meal prep, double or triple the recipe and store in individual jars for up to 5 days. Flavors improve after a day or two in the fridge. To eat warm, microwave for 45-60 seconds and add a splash of milk.

Nutrition

Keywords: overnight oats, high fiber, chia seeds, flaxseed, healthy breakfast, meal prep, creamy oats, grab-and-go breakfast

Find it online: https://lyrafeast.com/creamy-high-fiber-overnight-oats-with-chia-and-flax/