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Green Goodness
  • Writer's pictureSylvia Meo, R.D.

Foodful Fiberful Overnight Oats

Updated: Mar 9, 2023

You think chocolate can't be part of a healthy morning routine? Think again, especially if you're trying to boost your fiber intake, a little cocoa powder goes a long way. Here is a simple, easy overnight oats recipe that feels deliciously decadent yet packs in a shocking 14 to 16 grams of fiber per serving. Best part is you can make it ahead for busy mornings and customize this recipe with whatever add-ins and toppings you prefer!

Prep Time: 5 minutes

Yield: 1


1/2 cup rolled or quick oats

1 tablespoon ground flax seeds

4 tablespoon chia seeds

1 tablespoon cocoa powder

3/4 cup milk of choice, dairy or plant-based

1/4 cup raspberries

HOW TO MAKE THESE FOODFUL FIBERFUL (15 grams to be precise if you use soymilk, if not you're still getting 14 grams) OVERNIGHT OATS:

1. In a small jar or container add the rolled oats, flax seeds, chia seeds and cocoa powder, then stir to combine.

2. Cover with your milk of choice and mix everything well.

3. Cover and refrigerate overnight.

4. Remove from the fridge, cover with the fresh raspberries and enjoy!


  • Dairy is animal based and consequently does not contain any fiber, but when choosing a plant-based milk alternative, soy milk is my drink of choice and offers 0.75 grams of fiber to the serving.

  • If you like cinnamon sprinkling half a teaspoon adds another 0.7 grams bringing this overnight oatmeal to roughly 16 grams of fiber.

  • Storage: this recipe is perfect to keep your belly filled, your taste buds happy and your body healthy even during the super busy weekday mornings because overnight oats can be stored in the fridge for up to 5 days. Prep them on Sunday night for the week ahead!

  • Change up your toppings and add-ins anytime, here are a few ideas to get your started: cooked apples and cinnamon, sliced almonds and coconut shreds and peanut butter and banana.


I'd love to know how it turned out! Please let me know by leaving a review below or share a photo of it on Instagram. Tag @thefoodfullife on Instagram or Facebook and hashtag it #foodfuleats #foodfullife #foodful

All text and images © The Foodful Life.

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