Overnight Oats With Chia Seeds

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Overnight Oats with Chia Seeds is an easy, no-cook breakfast in which rolled oats and chia seeds are soaked in almond milk until tender. This healthy, grab-and-go breakfast is lightly sweetened with regular or sugar-free maple syrup and is easy to customize.

Enjoy it with fresh fruit and nuts for an extra crunch factor!

overnight oats with chia seeds in glass jar topped with berries and nuts

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Ingredients - Notes & Substitutions
How to Make Overnight Oats with Chia Seeds
Serving Suggestions
How to Store
Flavor Variations
Recipe Tips & Notes
Frequently Asked Questions
More Healthy Breakfast Recipes
📖 Recipe

Overnight oats have become a meal prep sensation - and for good reason. They are easy to prep and the soaking time is completely hands-off, so you can have a heart-healthy breakfast packed and ready for you in the fridge.

Plus, toppings are totally customizable, meaning you can have your very own breakfast adventure.

But what I love most is once you have a base recipe, you can scale it up based on how many servings you would like for the week. I call that a meal prep lover's dream.

Let's get started!

spoon scooping chia seed overnight oats in glass jar topped with berries and nuts

Ingredients - Notes & Substitutions

Overnight oatmeal with chia seeds requires 4 essential ingredients, while the rest is more about personal preference and finishing. Here's a look at what we need:

rolled oats, almond milk, chia seeds, maple syrup — Key Ingredients: Rolled Oats, Chia Seeds, Almond Milk, Maple Syrup

Basic Oatmeal

Rolled Oats: Go for old-fashioned rolled oats for the perfect chewy texture. I wouldn't use quick oats or steel-cut oats since they require different soaking times.
Chia Seeds: These add fiber, healthy omega-3 fats, antioxidants, and a thicker texture. Chia seeds can be swapped out for an equal amount of ground flaxseed.
Almond Milk: I like almond milk for its nutritional value and low-carb count, but you can also use oat milk, cashew milk, coconut milk, or dairy milk.
Maple Syrup: keep it low-carb with monk fruit sweetened maple syrup or keto-friendly allulose syrup. Feel free to use regular maple syrup if not a concern.

Carb Comparison Note: By using Lakanto sugar-free maple syrup the net carbs are under 0.5 grams per serving, as compared to regular maple syrup which has around 9 grams of carbs per serving.

Toppings & Flavor Choices

Toppings: add color and sweetness with fresh fruit like strawberries and blueberries, or try raspberries, blackberries, or chopped apples. Nuts like almonds or pistachios add texture and flavor.
Optional Flavors: Ground cinnamon adds a final touch of natural sweetness. Ground cardamom is another great option.

Scroll to the recipe card for a detailed list of ingredients and quantities.

How to Make Overnight Oats with Chia Seeds

This overnight oats recipe with chia seeds is so quick and easy. I like to soak the oats and chia seeds for at least 8 hours for optimal texture, but they can be ready in a minimum of 2 hours.

Prepare the base oatmeal: Add rolled oats, chia seeds, almond milk, and maple syrup in a mason jar or any jar with a lid (Pics 1-4).

four step grid preparing overnight oats with chia seeds recipe

Stir: Stir everything until well combined and there are no clumps of chia seeds (Pics 5-6).

Refrigerate: Cover and refrigerate overnight for best results, or for at least 2 hours.

four step grid finishing overnight oats with chia seeds

Top and serve: Top your overnight oats with chopped strawberries, blueberries, and sliced almonds. Optionally, add ground cinnamon or cardamom (Pics 7-8). Enjoy!

Note: For a grab-and-go option, top with fruits and nuts the night before, but don't mix. Mix it before serving.

Serving Suggestions

I love to enjoy this low-carb oatmeal for breakfast topped with fresh berries and nuts. A dash of ground cinnamon or cardamom elevates the flavors, it is optional though.

For best results, consume this oatmeal within 2 days, since it gets too gummy beyond that.

How to Store

Chia seed overnight oats are best stored in a mason jar - or any glass jar with a tight-fitting lid.

Overnight oats will keep for 2 days in the fridge. After the 2-day mark, their texture breaks down too much.

Meal Prep: Scale the recipe up based on how many servings you need (the recipe is written for 1 serving). Portion into individual jars, seal and store in the fridge.

Flavor Variations

Here are 4 inspiring flavors to make these overnight oats your own:

Indian-style: Take inspiration from kheer and add ¼ teaspoon cardamom and a tiny pinch of saffron during soaking. Finish with pistachios.

Rice-pudding style: Use dairy milk for the best flavor and add ¼ teaspoon cinnamon. Finish with sliced almonds.

Tropical: Use coconut milk and add ⅛ teaspoon vanilla extract. Finish with diced pineapple, mango or unsweetened coconut flakes.

Brownie Batter: Add 1 tablespoon cocoa powder and 2-4 teaspoons chocolate chips.

Recipe Tips & Notes

Oats: Use rolled oats as opposed to quick oats or steel-cut oats (both do not absorb liquid the same way). Opt for certified gluten-free if that is a dietary concern.
Sweetener: Keep it low-carb with Lakanto sugar-free maple syrup or 1 teaspoon of allulose blend. Feel free to use regular sugar or maple syrup.
Milk: I use almond milk for its nutritional value and for keeping it low-carb, but you can use your choice of dairy or oat, cashew or coconut milk.
Fruit: I like a small amount of strawberries and blueberries to keep it low-carb, but you can also try raspberries, blackberries, or chopped apples.
Nuts: Go for sliced almonds or pistachios for extra crunch. Or try walnuts or pecans.
Cinnamon: Adds natural sweetness, but it is optional. Ground cardamom is another great option.
Oats and Chia Seed Ratio: You can change the quantities of rolled oats and chia seeds based on your preference. Another possible combination can be ¼-cup rolled oats + 2 teaspoons chia seeds.
Oats-to-Liquid Ratio: Use a 1:2 ratio of oats + chia seeds to dairy-free milk. If you would prefer fewer chia seeds, stick to the quantity mentioned above.

Frequently Asked Questions

Can you heat up overnight oats with chia seeds?

Overnight oats are typically served cold. But if you would prefer warm overnight oats, pack them in a microwave-safe jar. The next morning, warm them in the microwave in 30-second increments, stirring each time in between.

Why do people put chia seeds in overnight oats?

Chia seeds are packed with fiber, protein, healthy omega-3 fats, and antioxidants. A small amount goes a long way and it's a wonderful nutrient boost to add to your diet.

Are overnight oats good for weight loss?

Overnight oats are full of fiber, protein, and wholesome grains that keep you sustained. Although oats are higher in carbs, when balanced with low-carb ingredients and other low-carb recipes, it's a great way to stay healthy and satisfied.

How long do chia seeds need to soak in oatmeal?

Chia seeds and oats should soak in the liquid for at least 2 hours, but the longer they soak, the more they will absorb the liquid. For best results, soak for at least 8 hours.

What is the secret to overnight oats?

The key is to get the oats-to-liquid ratio right. I find a 1:2 ratio of rolled oats + chia seeds to dairy-free milk results in the right consistency - not too thick, yet not too liquidy. But you can adjust that based on your liking.

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