Which Breakfast Packs More Protein and Fiber

Both chia seed pudding and overnight oats are easy, nutritious breakfast options that you can prepare the night before. But if bulking up your protein and fiber intake in the morning is your main goal, you may be wondering which breakfast takes the win. 

Health spoke to dietitians to find out. Here’s what they had to say.

Chia pudding is a simple dish, typically consisting of a quarter cup of chia seeds and one cup of water or milk.

When it comes to fiber, these tiny seeds pack a solid dose, with a quarter cup containing about 8 to 10 grams. That’s significantly more than the 2 to 3 grams found in the same amount of rolled oats. (For reference, the U.S. Department of Agriculture recommends that healthy adults get a minimum of 14 grams of dietary fiber for every 1,000 calories.)

“Chia pudding typically provides more fiber per serving than overnight oats because chia seeds are extremely fiber-dense,” said Erin Palinski-Wade, RD, CDCES, a New Jersey-based dietitian and author of “2 Day Diabetes Diet.” 

Chia seeds are also a good source of protein. A quarter cup provides 5 to 6 grams and contains all nine essential amino acids, according to Lauren Twigge, MCN, RDN, LD, a registered dietitian in Dallas. You can boost the protein content even further by using dairy or soy milk instead of water.

Overnight oats are also low-effort to prepare. The basic recipe usually includes half or a third of a cup of rolled oats and half a cup of liquid, such as water or milk.

Although a quarter cup of rolled oats contains about 5 grams of protein—similar to the same amount of chia seeds—overnight oats can end up being a richer protein source if you add milk, yogurt, and chia seeds, Meyer noted.

As for fiber, chia pudding may take the lead in total content—but rolled oats are still a strong contender. 

According to Twigge, oats contain a specific type of fiber called beta-glucan, which is linked with health benefits like lowering cholesterol and reducing heart disease risk. 

Oats also contain more soluble fiber than chia seeds—about 40%, compared to 7% to 15% in chia seeds. Experts generally recommend that your total daily fiber intake include about 5 to 10 grams of soluble fiber. 

“In addition to supporting bowel regulation, soluble fiber may also reduce LDL ‘bad’ cholesterol and improve blood glucose levels,” Meyer said.

Both overnight oats and chia pudding are easy, nutritious options that make for a healthy start to the day.

If you’re looking for a fiber-rich breakfast and prefer to use water as your base, chia pudding may be the better choice—it typically contains more fiber than oats. 

For a protein boost, though, either option works well, with both offering similar amounts of the muscle-building nutrient. 

That said, the nutritional profile of each meal can majorly shift based on what you mix in. 

You can increase the protein content by using milk instead of water—Meyer recommends ultra-filtered milk for an extra boost—and by adding ingredients like greek yogurt or cottage cheese. To up the fiber, Palinski-Wade suggests tossing in add-ons such as:

“Chia pudding and overnight oats offer endless flavor combos,” Meyer noted. 

For the ultimate fiber and protein-packed breakfast, consider combining the best of both: add a serving of chia seeds to your overnight oats recipe. That way, Twigge said, you get the softer texture of oats, the beta-glucan fiber they provide, and the nutritional benefits of chia seeds.