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Bowl of cooked oatmeal topped with raspberries, blueberries, chia seeds, ground flaxseed and sliced pear on a white marble counter
Emma Hartwell

High-Fiber Oatmeal (17g Fiber)

Rolled oats and oat bran cooked in milk and water, finished with chia, ground flaxseed and raspberries. 17.1g of fiber and 16g of protein in one bowl.
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Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes
Servings: 1 bowl
Course: Breakfast
Cuisine: American
Calories: 359
Ingredients Method Notes

Ingredients
  

  • 1/3 cup rolled oats 27 g
  • 1/4 cup oat bran 23.5 g
  • 3/4 cup water
  • 1/2 cup 2% milk or more water
  • 1/2 oz chia seeds 14 g
  • 1 tbsp ground flaxseed 7 g
  • 1/2 cup raspberries fresh or frozen, 62 g

Method
 

  1. Bring the water and milk to a gentle simmer in a small saucepan over medium heat.
  2. Stir in the rolled oats and oat bran. Simmer, stirring often, until thick and creamy, about 5 minutes.
  3. Take the pan off the heat, stir in the chia seeds and let the oatmeal stand for 2 minutes to thicken. Add a splash of water if it gets too thick.
  4. Spoon into a bowl and top with the raspberries and ground flaxseed.

Notes

Fiber per bowl, from USDA SR Legacy: chia 4.9g, raspberries 4.0g, oat bran 3.6g, rolled oats 2.7g, ground flaxseed 1.9g, for 17.1g in total. Made with all water instead of milk, the bowl has 298 calories and about 12g of protein, with the same fiber.