High Fiber Chia Seed Overnight Oats

I did a poll on Instagram stories the other day, and most of you are not going back to work in person right now! I on the other hand am going back to teaching in person (with a hybrid model), but will be going back to school 5 days a week. The past few weeks I’ve had a handful of trainings, which means I’ve been getting back in the routine of getting ready for work. Sooooo weird since I’ve been virtual teaching since March!


One of my favorite make ahead breakfasts is overnight oats! In fact, last fall I posted THIS recipe about some of my favorite versions of overnight oats. I love having overnight oats made for three reasons:

  1. They are make ahead, which means it takes me all of 1-2 minutes to heat up my breakfast in the morning. It also means if I’m running late I can grab it out of the fridge and microwave once at work.
  2. They are healthy! Packed with fiber (this recipe will have even more fiber than my previous oat recipe) and when you add in fruit and nut butter, also have antioxidants and healthy fats.
  3. It’s just comfort food! I love having a warm bowl of oatmeal in the morning… just makes me feel all warm and fuzzy lol

What makes this overnight oat recipe different?

This recipe is different than my previous post, since I am using wheat bran to amp up the fiber. Here is the exact wheat bran I use (there are multiple sizes): HERE for the 16oz wheat bran and HERE for the 32oz wheat bran.

Fiber has been linked with several health benefits, such as heart health, lowers blood sugar, lowers cholesterol, etc. You can read more about fiber’s benefits HERE. I really have been loving using wheat bran in my recipes since it is packed with fiber (only 1g net carb per serving).


My favorite jars for oats

I’ve tried a variety of containers and jars for overnight oats but THESE are my absolute favorite! They are wide mouth making it easy to eat directly out of, and they provide enough room to hold the oats AND the toppings.



1 serving

  • 1/4 cup wheat bran
  • 1/3 cup rolled oats
  • 1 cup unsweetened plain almond milk
  • 1 tablespoon chia seeds
  • dash of cinnamon and vanilla extract
  • fruit toppings (your choice): blueberries, raspberries, blackberries, banana, etc.
  • nut toppings (your choice): almond butter, peanut butter, cashew butter, raw almonds, etc.

Note: my favorite way to top my oats with is with 3/4-1 cup blueberries with 1-2 tablespoons mixed nutter butter (it’s a blend of almonds, cashews, flax, and chia from Costco). But in the fall I really like to change it up with pumpkin (wrote about that HERE but will need to play with a recipe to get the ratios right with wheat bran… stay tuned)



  1. In a mason jar, add the oats, wheat bran, almond milk, vanilla, cinnamon, and chia seeds.
  2. Stir (or shake with lid on) until ingredients are evenly mixed.
  3. Seal mason jar with lid and place in the refrigerator overnight.
  4. In the morning, microwave the oats for 1-2 minutes (heating is optional, you can eat it cold if you would like). Add the nut butter and fruit of your choice! Enjoy!


A very simple recipe that has brought a lot of ease to my mornings! What combo of fruit + nuts are you going to try on your overnight oats this week?


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Health Disclaimer:

I am not a physician or Registered Dietician. Some blog posts discuss healthy eating and exercise, and the purpose is to share my personal journey and experience with diet and fitness. As always, consult a physician before making any changes in diet or exercise. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

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