Enjoy the simplicity and nourishment of overnight oats with chia seeds. This recipe embodies the essence of holistic health, offering a blend of ingredients that cater to both body and soul. It’s more than just a meal; it’s a ritual that invites wellness into your day.
Why You’ll Love This Recipe
- Simplicity: Just four basic ingredients combined in a glass jar transform into a delightful breakfast by morning.
- Health Benefits: Packed with fiber, healthy fats, and plant-based protein, this recipe supports digestive health, energy levels, and overall well-being.
- Versatility: Easily adaptable to accommodate any taste preference or dietary need, making it a great option for anyone looking to add variety to their meal prep.
- Convenience: Perfect for busy mornings, this make-ahead breakfast is ready when you are, offering a nourishing start to your day with minimal morning effort.
Nutrition For Mental Health
Chia seeds and rolled oats are pillars of nutritional wealth.
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.
Rolled oats are a robust source of soluble fiber, which aids in managing blood sugar levels and promotes a feeling of fullness. Together, they form a synergistic duo that enriches your meals with a spectrum of health benefits and aligns with a mindful approach to eating, emphasizing the importance of whole, plant-based foods for overall vitality.
Ingredients
Simple ingredients for a healthy breakfast recipe.
- Rolled Oats: A whole grain providing a chewy texture and an excellent source of fiber.
- Chia Seeds: Rich in omega-3 fatty acids, contributing to the pudding-like texture while promoting heart health.
- Maple Syrup: Offers subtle sweetness that easily integrates with the other ingredients.
- Plant-Based Milk: Options like unsweetened almond milk or oat milk are my go-to because that is usually what we have on hand.
Step-by-Step Instructions
Easy instructions for a basic overnight oats recipe.
- 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.
Recipe Variations
Enjoy this delicious breakfast as is, or adjust as needed.
- Milk: Feel free to experiment with different types of milk depending on personal preference and dietary needs. I recommend using whatever type of milk you have on one hand. Cashew milk, soy milk, coconut milk, and hemp seed milk are all excellent choices.
- Oats: Quick oats or steel-cut oats can be used, though they will alter the texture slightly. Old-fashioned oats are recommended for that classic chewy texture.
- Vanilla Extract: A splash can add an extra layer of flavor to your base recipe, enhancing the natural sweetness of the maple syrup.
Servings Ideas
- Fresh Fruit: Add fresh fruit, such as banana slices or apple chunks, for added vitamins and a burst of natural sweetness.
- Berries: For extra flavor, add your favorite toppings of raspberries, blueberries, strawberries, or blackberries.
- Chocolate Chips: For a treat, sprinkle a few chocolate chips on top.
- Nut Butter: Swirl in almond butter or peanut butter for healthy fats and protein.
- Smoothie: Pair these cold oats with a fresh Açaí Bowl, Pineapple Spinach Smoothie, Blueberry Smoothie Bowl, or Peach Banana Smoothie.
- Muffins: Enjoy these easy overnight oats alongside Vegan Blueberry Muffins, Vegan Banana Bread Muffins, or Lemon Poppy Seed Muffins.
Storage Tips
Store in a glass airtight container to maintain freshness. This approach helps your oats last up to 3-4 days in the fridge and aligns with sustainable living practices by reducing plastic use. (I’m a fan of making this oat recipe in glass jars, which can easily be stored in. Keeping cleanup to a minimum.)
FAQ
Chia seeds enhance overnight oats with a creamy texture and boost them with omega-3 fatty acids, fiber, and protein, making the meal more nutritious and satisfying.
Avoid highly processed sugars, full-fat dairy products, and ingredients that might sog too much or lose texture overnight.
On a basic level, both are healthy choices. However, the amount of sugar you add and the toppings you choose can greatly impact this. Chia pudding is higher in protein, fat, and fiber, which can keep you feeling fuller for longer.
Yes, soaking chia seeds before adding them to oatmeal—or letting them soak overnight in the mixture—improves their digestibility and nutrient availability.
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.
I love the amount of protein and healthy fat that the chia seeds add!
Thanks!