Oats with Chia Seeds & Yogurt Recipe
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.
Servings: 1 serving
Calories: 502kcal
Ingredients
- ⅓ cup cooked oats oat groats, steel cut oats, or uncooked rolled oats (see notes)
- 1 tablespoon chia seeds ground
- 2 teaspoons flaxseed meal or ground flaxseed
- ⅓ cup unsweetened nondairy milk see notes
- ¾ cup Greek-style yogurt or plain yogurt or silken tofu
- ½ cup blueberries
- ½ cup strawberries
Optional topping:
- Drizzle of date syrup or maple syrup
- Pumpkin seeds
Instructions
- Assemble the base: In a bowl or jar, combine the cooked oats, non-dairy milk, ground chia seeds, flaxseed meal, Greek-style yogurt, and blueberries. Stir well until everything is evenly mixed.
- Add strawberries last: Top with the fresh chopped strawberries.
- Optional for serving: Add pumpkin seeds and a drizzle of maple or date syrup.
Notes
For rolled oats: Use ¼ cup rolled oats in place of the ⅓ cup cooked oats. Add the remaining ingredients as written, minus the strawberries, and mix well. Top with the strawberries. Refrigerate for at least 6 hours or overnight.
Meal prep: Prepare four servings at once to make enough for 4 days. Cook ½ cup dry oat groats (or 1 cup steel-cut oats) for 4 servings.
Nutrition
Calories: 502kcal | Carbohydrates: 59g | Protein: 31g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Sodium: 223mg | Potassium: 862mg | Fiber: 14g | Sugar: 11g | Vitamin A: 195IU | Vitamin C: 50mg | Calcium: 284mg | Iron: 5mg
