Oats with Chia Seeds & Yogurt (High-Protein)

The Breakfast of Champions-Dairy-Free and Dietitian-Approved. This Oats with Chia Seeds & Yogurt recipe is the perfect balance of protein, fiber, and healthy fats to keep your blood sugar steady, support heart and bone health, and make it easier to maintain a healthy weight. It's a simple, filling breakfast that tastes good and helps you feel your best every day.

High-protein oatmeal with chia seeds & yogurt in a large glass meal-prep container.

The balance of omega-3 fats from the seeds and beta-glucan fiber from oats is just right. Fresh blueberries bring powerful antioxidants, and strawberries add fisetin, a nutrient that may help you stay healthy as you age. With the perfect ratio of nutrients, this is a breakfast you could enjoy every day-and feel great about it.

For more healthy breakfast recipes like this Oats with Chia Seeds & Yogurt, try my Greek Yogurt Bowl (Chocolate Orange), Overnight Oats with Chia Seeds, Apple Cinnamon Overnight Oats, or this Healthy Oatmeal with Chia Seeds.

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👩🏼‍🌾 Ingredients & Health Benefits
🍓 Substitutions
📝 Tips for Making Oats with Chia Seeds & Yogurt
Oats with Chia Seeds & Yogurt Recipe
✔️ Storage Tips
🥣 Why Yogurt & Chia Seeds Are a Healthier Combo
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Greek-style yogurt, pumpkin seeds, oats, flaxseed meal, ground chia seeds, nondairy milk, chopped strawberries, and frozen blueberries.

Below are some notes about the ingredients from me, as an expert in nutrition.

Chia seeds - High in fiber and omega-3s, they support digestion and reduce inflammation.
Flaxseed meal: The natural fats in flaxseeds enhance the absorption of fat-soluble nutrients, making them even more beneficial. Additionally, flaxseeds are rich in anticancer lignans and omega-3s.
Oats: Use oat groats, steel-cut oats, or rolled oats in this recipe. I recommend oat groats. They're the least processed and offer the most health benefits-high in beta-glucan fiber to support gut health, lower cholesterol, and keep blood sugar steady. Their slow-digesting carbs and protein help you stay full longer, making them great for sustained energy and weight control. Plus, they're rich in minerals like magnesium and iron to support heart and bone health.
Greek-style yogurt - Adds protein and creaminess to support satiety and muscle repair. (I use a dairy-free plant-based option.)
Non-dairy milk - Use a fortified high-protein option to keep the recipe protein-packed and nutrient-dense. I use soymilk, but any variety of plant-based milk works.
Blueberries - Loaded with antioxidants (anthocyanins) that protect cells and support brain health.
Strawberries: Rich in vitamin C, antioxidants, and fiber, which support immune health, heart health, and digestion. Strawberries also contain fisetin, a natural compound studied for its potential to protect brain function and support healthy aging. With their low glycemic index, they're a smart fruit choice for blood sugar balance, too.
Optional Pumpkin seeds - Provide phosphorus, magnesium, zinc, and vitamin K to support immune function and bone health.

See the printable recipe card below for quantities.

🍓 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Oat groats: Use cooked steel-cut oats, rolled oats (see below), or cooked quinoa.
Ground chia seeds: This recipe works with whole chia seeds or ground, or try basil seeds instead.
Flaxseed meal: Substitute with more ground chia seeds as needed.
Unsweetened nondairy milk: Soy, pea, and hemp milk have the most protein. Or use oat, cashew, almond, or any other milk.
Unsweetened plant-based Greek-style yogurt: Use any plant-based yogurt you like, but Greek-style has the most protein. Silken tofu works too! Coconut yogurt is an option, though it may raise LDL cholesterol due to its lauric acid content.
Blueberries: Use frozen or fresh berries. For larger berries, thaw and chop them first.
Chopped strawberries: Substitute with pomegranate seeds, chopped apple, mango, or kiwi as desired.

For more protein-packed, dairy-free breakfasts, visit my Vegan Breakfast Recipes page.

📝 Tips for Making Oats with Chia Seeds & Yogurt

These additional tips will help you get the best results from this recipe.

For steel-cut oats or oat groats, cook the oats beforehand according to the directions on the packet. Use 1 part oats : 3 parts water. Add more water as needed. Oat groats take about 40 to 50 minutes to cook, while steel-cut oats are quicker, needing just 20 to 25 minutes. Drain the excess water. For rolled oats, do not cook.

Cooked oat groats on top of dairy-free yogurt in two glass jars.

In a bowl or jar, combine the cooked oat groats, non-dairy milk, ground chia seeds, and flaxseed meal. Stir well until everything is evenly mixed. Check that no chia seeds are sitting on the bottom.

Frozen blueberry topping in oats with yogurt & chia seed in two jars.

Add the Greek-style yogurt and blueberries. Use frozen berries if you prefer.

Oats with chia seeds and yogurt in two glass jars.

Stir well until everything is evenly mixed-this forms the base of the recipe. The toppings are flexible, so feel free to switch up the fruits or add nuts and seeds to suit your taste.

Chopped strawberry topping in glass oat cup.

Top with chopped fruit to keep it bite-sized and easy to eat-plus, it adds a boost of antioxidants and natural sweetness to every bite.

Oat cup topped with strawberries and pumpkin seeds.

For extra flavor and nutrition, drizzle with date syrup or maple syrup if you prefer it sweeter, and sprinkle on pumpkin seeds for more magnesium, protein, and bone-supporting nutrients. My favorite pumpkin seeds are linked here.

Two high-protein yogurt oats jars with blueberries and strawberries.

Make individual containers-one for each day of the week-for quick grab-and-go breakfasts. (My go-to containers are linked below.)

High-protein oatmeal with chia seeds & yogurt in a glass bowl.

Or meal prep one large batch and store it in an airtight container in the fridge, then scoop out a portion each morning. Either way, it stays fresh for up to 4 days.

✔️ Storage Tips

Refrigerate in airtight containers for up to 4 days.

Meal Prep Tip: Make enough for 4 days by cooking ½ cup dry oat groats (or 1 cup steel-cut oats) to yield 4 servings.

🥣 Why Yogurt & Chia Seeds Are a Healthier Combo

Yogurt with live cultures-mainly Lactobacillus bulgaricus and Streptococcus thermophilus-and chia seeds work together: the soluble fiber in chia feeds probiotics to boost short-chain fatty acids like butyrate, supporting gut health. The combo adds protein, calcium, vitamin D, and fat for satiety and better omega-3 absorption, while slowing digestion for fullness, weight management, and less gas.

🙋🏽‍♀️ Recipe FAQs

Why Oats Should Be Added to Your Breakfast

Oats are one of the best foods to start your day with. They're rich in beta-glucan, a powerful soluble fiber that helps lower LDL ("bad") cholesterol, support gut health, and keep blood sugar steady after meals. A 2014 meta-analysis in Food Research International found that just 3 grams of beta-glucan per day can significantly improve heart health. Oats also provide lasting energy and help you feel full longer, making them a smart choice for weight control and steady energy throughout the morning.

How to Make Overnight Oats with Chia Seeds & Yogurt

Follow the recipe as written, but use ¼ cup uncooked rolled oats in place of the cooked oats.