Overnight Oats with Flaxseed, Berries & Cinnamon
No-Cook Breakfast
Overnight Oats with Flaxseed, Berries & Cinnamon
Creamy overnight oats blended with ground flaxseed, sweet mixed berries and a hint of cinnamon, delivering high fibre and a ready-to-enjoy breakfast.
Nutrition per serving
Nutritionist’s Note
The combination of rolled oats, ground flaxseed and chia seeds supplies 13 g of fibre plus a modest 16 g of protein, helping to stabilise blood sugars and keep you feeling full for longer – a real advantage for weight‑loss or PCOS clients who struggle with cravings. The omega‑3‑rich flaxseed and antioxidant‑dense berries support gut‑health and may ease inflammation, while the gentle cinnamon dose can improve insulin sensitivity, which is especially beneficial during menopause. I’d recommend this overnight oat bowl as a convenient, nutrient‑dense breakfast for anyone needing sustained energy and hormonal balance without the need for cooking.
Ingredients
- 50g rolled oats
- 150ml semi-skimmed milk (or oat milk)
- 2 tbsp natural yogurt
- 1 tbsp ground flaxseed
- 1 tsp chia seeds
- 80g mixed berries (fresh or frozen)
- 1/2 tsp ground cinnamon
- 1 tsp honey or maple syrup (optional)
Method
- Place the oats, milk, yogurt, flaxseed and chia seeds in a jar or bowl. Stir well to combine.
- Add the cinnamon and sweetener if using. Mix again.
- Cover and place in the fridge overnight (or for at least 4 hours).
- In the morning, top with mixed berries and serve cold or gently warmed.
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Storage
Store the prepared oats in an airtight glass jar in the fridge for up to 4 days. If using fresh berries, add them on the morning of serving to prevent them going mushy. Not suitable for freezing as the yoghurt and hydrated seeds split upon thawing. If you prefer to serve warmed, microwave for 60-90 seconds, stirring halfway and adding a splash of extra milk to loosen the texture.
Tips
- Always use ground flaxseed rather than whole seeds. Whole flaxseeds pass through the digestive system undigested, whereas grinding breaks the outer shell to allow full absorption of the essential omega-3 fatty acids and soluble fibre.
- If using frozen berries, layer them directly into the jar the night before. As they defrost overnight in the fridge, they release rich juices that naturally sweeten the oats, reducing or eliminating the need for added honey or maple syrup.
- For a firmer, chewier texture rather than a smooth porridge-like consistency, opt for jumbo rolled oats instead of fine porridge oats, keeping the liquid ratio exactly the same to allow the chia seeds to hydrate fully.
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