Berry Flaxseed Overnight Oats
with wild blueberries and ground flaxseed
By Superfoods Advisor Editors·July 4, 2026
Allergens Oats · Tree nuts · Milk
Ingredients
½ cupRolled oats
½ cupUnsweetened almond milk
¼ cupPlain Greek yogurt (2% or full-fat)
1 tbspGround flaxseed
1 tbspChia seeds
½ cupFrozen wild blueberries, thawed
¼ cupFresh raspberries
From your pantry
- 1 tspPure maple syrup
- 1 pinchFine sea salt
Utensils Jar with lid
Instructions
Combine the oats, chia seeds, ground flaxseed, and salt in a jar. Stir the dry ingredients first so the chia does not clump on contact with liquid.
Add the almond milk, then the Greek yogurt, and stir until fully combined.
Fold in half the berries and keep the rest back as a morning topping.
Seal and refrigerate 6-12 hours.
Top with the remaining berries and a light drizzle of maple syrup.
Shopping list
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Why it works
A tablespoon (7 g) of ground flaxseed adds about 1.9 g of fiber (USDA FoodData Central), part of it as viscous mucilage, alongside the roughly 1.8 g of beta-glucan in the oats. The FDA claim counts only oat or barley beta-glucan toward its 3 g/day, so flax fiber does not move this jar closer to that figure. Gut bacteria convert the flaxseed lignans to enterolignans in the colon; what that means for heart health is not settled. Using ground rather than whole flaxseed matters: in a crossover trial, the relative bioavailability of enterolignans from whole seeds was only 28% of that from ground flaxseed, per Kuijsten et al., Journal of Nutrition (2005, PubMed:16317125).
Wild (lowbush) blueberries were consistently higher in anthocyanins than cultivated highbush fruit in a comparison of genotypes of both species (Kalt et al., 2001).
Macro detail: of the 15 g sugar, roughly 4 g is added; the rest comes from the fruit and the yogurt.
This recipe is part of Superfood Overnight Oats: 6 Recipes Built Around Beta-Glucan and Gut Health, which covers the underlying nutrition science and the shared base method.
