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Jar of berry overnight oats with layers of yogurt, chia and fresh berries
BreakfastVegetarian

Berry Overnight Oats

Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.

12g Fiber310mg Calcium20g Protein2.6mg Iron
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Prep10 min
Cook0 min
Calories460 kcal
Serves1

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

1 serving

Instructions

4 steps · about 490 minutes total

  1. Mix the base

    Stir the oats, yogurt, milk, chia, honey, vanilla and salt in a jar or bowl until combined.

  2. Add berries

    Fold in half the berries. Leave the rest for topping so they stay fresh and bright.

  3. Refrigerate overnight

    Cover and refrigerate at least 6 hours (overnight is ideal). The oats soften and the chia thickens everything into a pudding.

  4. Serve

    Stir, loosen with a splash of milk if too thick, and top with the remaining berries. Eat cold.

Why this helps

Zero-effort high-fiber mornings

The hardest meal to make nutritious is the one you're too rushed to think about. These oats remove the decision entirely: 10 minutes at night buys you 12 g of fiber, 20 g of protein and a quarter of your calcium before you've had coffee. Consistency beats perfection, and this is consistency in a jar.

All about FiberAll about CalciumAll about ProteinAll about Iron

Nutrition facts

per serving · % DV
  • Calories 460 kcal23%
  • Protein 20g40%
  • Total Carbohydrate 66g24%
  • Dietary Fiber 12g43%
  • Total Sugars 24g48%
  • Total Fat 14g18%
  • Sodium 140mg6%

Vitamins & minerals

  • Iron 2.6mg14%
  • Calcium 310mg24%
  • Magnesium 100mg24%
  • Potassium 520mg11%
  • Vitamin C 14mg16%
  • Vitamin B12 0.7mcg29%
  • Zinc 2.4mg22%
  • Omega-3 1.8g113%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 1).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Do overnight oats need to be cooked?
No. The long soak in milk and yogurt softens rolled oats completely. Don't use steel-cut oats for this method; they stay too chewy.
How long do overnight oats last?
3-4 days refrigerated in a sealed jar. Make a double batch Sunday night and breakfast is done till Wednesday.
Are overnight oats good for fiber?
Excellent. 12 g per jar here (43% DV) from the oats, chia and berries. That's more fiber than most people get at breakfast in a week of toast.
Can I make them dairy-free?
Yes: use soy milk (the highest-protein plant milk, ~7 g per cup) and a soy-based yogurt. Almond or oat milk work too but drop the protein by ~6 g.
How do I reduce the sugar?
Skip the honey and rely on ripe berries and vanilla. Sugar drops to about 15 g (mostly natural lactose and fruit sugars).
Can I warm them up?
You can microwave gently for 60-90 seconds, though most people prefer them cold. Warming won't hurt the nutrition.
Rolled vs. instant oats?
Rolled give the best texture. Instant oats turn mushy overnight; steel-cut stay hard. Quick-cook (not instant) oats are an acceptable middle ground.
Is this enough protein for breakfast?
At 20 g, yes for most people. Add a tablespoon of peanut butter or use soy milk to push it past 25 g.

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