Easy, 4-ingredient overnight oats with chia seeds that come together in minutes. Swirl in your favorite nut butter and add some fresh fruit on top for a refreshing breakfast on the go.
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Table of Contents
Why You’ll Love This Recipe
- Simple: Just four basic ingredients combined in a glass jar make this easy chia overnight oats!
- Versatility: It’s super adaptable, so it can accommodate different tastes, preferences, or dietary needs.
- Convenience: This overnight oats with chia seeds recipe is perfect for meal prep and busy mornings. Make it at night, and it’ll be ready when you wake up.
Nutrition
Chia seeds are a powerhouse of nutrition. They are rich in omega-3 fatty acids, fiber, protein, antioxidants, magnesium, and phosphorus. Chia is also a good source of calcium, iron, zinc, thiamine (vitamin B1), and niacin (vitamin B3). Chia seeds are associated with having an antianxiety effect [1].
Rolled oats are an excellent source of soluble fiber, which aids in managing blood sugar levels and promotes a feeling of fullness [2]. Together, they form a healthy duo with a wide range of health benefits.
Ingredients + Notes
Simple ingredients for a healthy chia overnight oats recipe.
- Rolled oats: Rolled oats will work for this recipe. I do not recommend using steel-cut oats. It just won’t be the same.
- Chia seeds: These tiny, nutrient-dense seeds are rich in omega-3 fatty acids and give these overnight oats a little crunch.
- Milk: Unsweetened almond milk or oat milk is my go-to because that is usually what we tend to have on hand. You could even make your own with this Easy Homemade Almond Milk Recipe.
Recipe Variations
Enjoy this delicious breakfast as is, or adjust as needed.
- Milk: Feel free to use whatever milk you have on hand. Aside from the previously mentioned milk, cashew milk, soy milk, coconut milk, and hemp seed milk are all excellent choices. Keep in mind that oat milk is naturally very sweet!
- Oats: Quick oats can be used. They will alter the texture slightly. Old-fashioned oats are recommended for that classic, ever-so-slight, chewy texture.
- Vanilla extract: A splash of vanilla extract can add an extra layer of flavor.
How To Make Overnight Oats With Chia Seeds
Easy instructions for the perfect overnight oats with chia seeds recipe.
- Add rolled oats, chia seeds, maple syrup, and milk to a glass jar.
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- Stir thoroughly and place in fridge for at least an hour (or overnight for best results).
- Serve with fresh berries on top.
Servings Ideas
- Savory: If you’re looking for something to balance the sweetness, pair these chia overnight oats with these Simple Potato Waffles or Homemade Scrambled Tofu Eggs.
- Fresh fruit: Add fresh fruit, such as banana slices or apple chunks, for added vitamins and a burst of natural sweetness. Alternatively, use berries! Raspberries, blueberries, strawberries, or even blackberries would be delicious!
- Chocolate: For an extra treat, sprinkle a few chocolate chips or cacao nibs on top.
- Nut butter: Swirl in almond butter or peanut butter for healthy plant-based fats and protein.
- Smoothie: Pair these cold oats with a fresh Açaí Bowl, Pineapple Spinach Smoothie, or Peach Banana Smoothie.
- Tea: On the other hand, tea is delicious in the morning. Try this warm Oat Milk Matcha Latte, Homemade Milk Tea Recipe, or Strawberry Matcha Latte.
Storage Tips
Store in an airtight glass container to maintain freshness. This approach helps your oats last up to 4-5 days in the fridge. (I’m a fan of making this oat recipe in a glass jar, which can easily be stored in. Keeping cleanup to a minimum.)
FAQ
Chia seeds can make overnight oats even better! They are packed with omega-3 fatty acids, fiber, and protein, making the meal more nutritious and satisfying.
On a basic level, both are healthy choices. However, the amount of sugar you add and the toppings you choose can impact this. Chia pudding is higher in protein, fat, and fiber, which can help you feel satiated.
No, you don’t need to soak chia seeds before adding them to oatmeal. However, keep in mind that they will absorb some liquid as well, so you may want to slightly increase the amount of milk or water you use in the recipe.
If you tried this Overnight Night Oats With Chia Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Overnight Oats With Chia Seeds
Ingredients
- 1/2 cup rolled oats
- 1 1/2 teaspoon chia seeds
- 1 teaspoon maple syrup
- 1/2 cup non-dairy milk
Instructions
- Add rolled oats, chia seeds, maple syrup, and milk to a glass jar.
- Stir thoroughly and place in fridge for at least an hour (or overnight for best results).
- Serve with fresh berries on top.
Notes
Nutrition
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References
[1] Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. Journal of food science and technology, 53(4), 1750–1758. https://doi.org/10.1007/s13197-015-1967-0
[2] Rebello, C. J., O’Neil, C. E., & Greenway, F. L. (2016). Dietary fiber and satiety: the effects of oats on satiety. Nutrition reviews, 74(2), 131–147. https://doi.org/10.1093/nutrit/nuv063
Beautiful recipe and sooo delicious!
So glad you enjoyed it!
I love the amount of protein and healthy fat that the chia seeds add!
Thanks!