overnight oats with chia seeds

overnight oats with chia seeds

overnight oats with chia seeds

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overnight oats with chia seeds

A healthy breakfast goes a long way. The perfect combination of heart-healthy carbs, fiber, plant-based protein, and Omega-3 fatty acids keep us FUELED AND FULL. Overnight Oats are a portable grab-and-go meal so there’s no need to reach for processed or prepackaged foods….often full of sugar. Refined carbs and too much sugar lead to energy crashes and often more sugary snacks for a quick pick-me-up later. When we start the day off right—-it helps us keep going in that direction!

Ingredient Spotlight

  • Rolled Oats are one of the best sources of soluble fiber which can lower blood sugar levels and lower cholesterol. They are naturally gluten-free and absolutely packed with vitamins and minerals, B vitamins in particular.
  • Chia Seeds are a good source of calcium and plant-based protein. They also contain very important Omega-3 fatty acids that are linked to reducing inflammation in the body and promoting heart health. The soluble fiber in soaked chia seeds can help lower cholesterol and control blood sugar spikes.
  • Hemp Hearts are the seeds of the hemp plant and have a mildly nutty flavor. They are an excellent source of plant-based protein and dietary fiber, as well as, Omega-3 and Omega-6 fatty acids. They’re also packed with a variety of vitamins and minerals. And add a nice texture to smoothies, yogurt parfaits, and overnight oats.
  • Almond Milk is low in calories and high in Vitamin E which is a powerful antioxidant. It’s also dairy-free and vegan. You can also use Oat milk.
overnight oats with chia seeds
overnight oats with chia seeds

Ingredients

For the Oatmeal:

  • 1 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ground cinnamon, optional
  • 1 pinch salt
  • 1 cup milk, or non-dairy milk
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons maple syrup, or honey
  • 1/4 teaspoon pure vanilla extract, optional
  • 1/4 cup dried cherries, optional

For Serving:

  • 1 medium banana, sliced, optional
  • 1/4 cup toasted almonds, optional

Steps to Make It

Gather the ingredients.

Combine the oats, chia seeds, cinnamon (if using), and salt in a plastic container or large Mason jar. Stir to combine.
Add the milk, yogurt, maple syrup, and vanilla (if using) and stir. Add the cherries (if using) and stir everything together until combined.
Top with a lid or cover with plastic wrap and refrigerate overnight.
Serve the oatmeal topped with almonds and sliced banana or your favorite toppings.

Chia & almond overnight oats

Start the day with energising oats and omega-3-rich chia seeds with this delicious breakfast. It’s vegan, but you can use cow’s milk and yogurt, if you prefer.

Ingredients

  • 200g jumbo porridge oats
  • 50g chia seeds
  • 600ml unsweetened almond milk , plus 8 tbsp
  • 2 tsp vanilla extract
  • 125g punnet raspberries
  • 100g almond yogurt
  • 250g punnet blueberries
  • 20g flaked almonds , toasted

Method

Tip the oats and seeds into a bowl and pour over the milk and vanilla extract. Leave for 5-10 mins for the oats to absorb some of the liquid.

Reserve 16 raspberries, then add the remainder to the oats and crush them into the mixture. Spoon into four tumblers or sundae dishes, then top with the yogurt and both lots of berries. Cover and chill overnight or until needed. To serve, pour 2 tbsp almond milk over each and scatter with the almonds.

overnight oats with chia seeds
overnight oats with chia seeds

Overnight Oats

Ingredients

  • ⅓ cup homemade muesli, or ⅓ cup old-fashioned oats plus ¼ teaspoon ground cinnamon
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter or peanut butter
  • ½ cup milk of choice for a very thick consistency, or up to ⅔ cup milk for a lighter consistency
  • ½ cup fruit (I like fresh or frozen blueberries or raspberries, or sliced fresh strawberries)
  • Drizzle of maple syrup or honey, if desired

Instructions

  1. In a jar or bowl (a working jar or 1-pint mason jar is perfect), combine the muesli (or old-fashioned oats and cinnamon), chia seeds and nut butter. Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and stir to combine.
  2. Top with your fruit of choice. (If you used more milk than ½ cup and you want your fruit to stay on top, wait to top the oats until you’re ready to serve. If you’re using fruit that doesn’t store well, like sliced apple or banana, wait to top the oats until you’re ready to serve.)
  3. Place the lid on the jar and refrigerate overnight, or up to 5 days. When you’re ready to serve, add a drizzle of maple syrup or honey if you’d like, and enjoy chilled.

Notes

Make it gluten free: Use certified gluten-free oats.

Make it vegan: Choose one of the dairy-free milk options listed above. If adding additional sweetener, use maple syrup instead of honey.

Make it nut free: Omit the nut butter or replace it with sunbutter. If you’re using muesli, follow my instructions for making nut-free muesli in the recipe notes for that recipe.

Warm it up: Overnight oats are typically served chilled. However, if you prefer warm oats, you can heat them in the microwave. Just use a microwave-safe jar and stir frequently while you’re warming them up. Since the oats are so thick, I’m not sure this would work well on the stovetop, but you could give it a try.

Blueberry Chia Seed Overnight Oats

Ingredients

2/3 cup milk of choice

½ cup FAGE Total 5% or FAGE Total 2%

½ cup rolled oats

1 tablespoon chia seeds

2 tablespoons agave, maple syrup, or honey

Pinch of salt

½ cup blueberries, divided

Mint sprig

1 tablespoon blueberry preserve (optional)

Steps

  1. In a mason jar or a glass cup, add blueberry preserve to the bottom of the glass.
  2. In a small mixing bowl, add milk, Greek yogurt, rolled oats, chia seeds, agave, salt, and ¼ cup of blueberries and mix with a spoon until well combined.
  3. Pour oat mixture into the jar and refrigerate for 8 hours or overnight.
  4. Top with remaining blueberries and mint.
overnight oats with chia seeds
overnight oats with chia seeds

How do you make overnight oats?

The process for making overnight oats is really one of the simplest meal preps you can do. In a jar or small bowl, whisk together the following ingredients:

Old-Fashioned/Rolled Oats

Obviously, you’re gonna need some oats in that overnight oatmeal! While you can make overnight oatmeal with steel cut oats or quick cook oats (more on that in a sec), we’ve found the best results come from old-fashioned or rolled oats. If you need to eat gluten-free, make sure to get certified gluten-free oats.

Milk

This can be dairy milk or any plant-based milk you enjoy. I prefer to stick to unsweetened milk so I can customize the sweetness later. Unsweetened almondmilk is what we use in our house, but we’ve also enjoyed them with coconut milk, cashew milk, soy milk, and oatmilk!

Yogurt

I prefer to use 24 hour strained whole milk yogurt, but you can easily use plant-based yogurt if you want to make this free from animal products. Just try to make sure you use plain, unsweetened yogurt—again, to control the final sweetness of your overnight oats. You can see how “stacking” sweetened products like milk and yogurt could quickly result in a super sugar-heavy breakfast! You don’t have to use yogurt in your overnight oats, but I find it gives the final oats a much creamier texture—plus, getting a nice dose of probiotics is never a bad thing!

Chia Seeds or Ground Flax Meal

Again, you don’t have to use these plant-based thickeners in your overnight oats, but I find the finished product is a lot creamier and thicker if I do add them. Plus, both chia seeds and flax have wonderful nutritional benefits of their own. I’m all about making my overnight oats as nutrient-dense as possible!

Maple Syrup or Honey

Everyone requires different levels of sweetness to satisfy their sweet tooth, so I leave the sweetening of your overnight oats completely up to you. I do recommend a natural, liquid sweetener (like honey or maple syrup), just because it blends much easier.

Salt

If you ever make something sweet and it tastes “flat,” try adding a pinch of salt! Adding a bit of salt to your overnight oats will really help balance the sweet flavor.

Flavoring

In my base recipe down below, I use just vanilla extract, but the possibilities are really limitless! We have seven more overnight oats recipes at the end of this post to help spark your imagination (Strawberry Cheesecake Overnight Oats are my favorite!)

Overnight Oats with Coconut Milk and Chia Seeds

Easy, make ahead breakfast that’s healthy and delicious.  Overnight oats with coconut milk and chia seeds are sure to satisfy your hunger until lunch!

Ingredients

  • 1/4 cup old fashioned oats
  • 1 teaspoon chia seeds optional
  • 1/2 cup fresh chopped mango
  • 1/2 cup coconut milk use light coconut milk, its not as thick, think regular milk vs. cream
  • 1-2 teaspoons agave nectar
  • 2 teaspoons shredded coconut optional

Instructions

  • In a bowl or Mason jar combine oats, chia seeds, and mango.
  • Pour coconut milk over mixture until covered.
  • Drizzle with agave.
  • Refrigerate overnight. Enjoy in the morning! Add in shredded coconut if desired
overnight oats with chia seeds
overnight oats with chia seeds

Health Benefits Of Overnight Oats

A warm bowl of oatmeal is pretty high up there when it comes to healthy breakfast options. But I’ll let you in on a secret – overnight oats does wonders for your gut health specifically. Hello resistant starches and prebiotics! Here’s a few key reasons why you should to whip up this recipe today…

  • It’s a nutritional powerhouse! Aside from being rich in fiber, protein, and antioxidants, oats contain a wide range of vitamins and minerals that promote a happy and healthy gut.
  • Have digestion problems? No problem. Soaking your oats overnight helps to break the starches down and reduce phytic acid. That means it’s easier to digest and to absorb the oats’ nutrients more efficiently. Perfect for those of us with gluten sensitivities!
  • Contains a higher dose of resistant starch. Resistant starch is a natural carb that helps with things like digestion, weight loss, and increasing feelings of fullness. Luckily, cooled starchy foods (like overnight oats) have a higher amount of resistant starch compared to cooked ones.
  • Time and money savers. Oats are one of the best ingredients when you’re looking to eat healthy on a budget. Best of all, prepping overnight oats takes less than 5 minutes!

How Long Do Overnight Oats Need to Soak?

Given the name, you’d assume overnight oats need to soak overnight, but you can actually make them in 2-4 hours if you’re in a rush. While it does take some time for the oats to absorb the liquid, they don’t necessarily have to be soaked overnight.

I recommend at least 8 hours for true overnight oats, but there have been mornings where I decide I want overnight oats for breakfast even though I didn’t prep them the night before. When this happens I’ll make them the morning of and let the oats soak for just 2-4 hours. With this quick soak, they’re not as soft as overnight oats that have soaked longer and they’re a bit more liquidy, but they’re still delicious.

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