Overnight Oats With Chia Seeds

Name: Overnight Oats With Chia Seeds
Prep time: 5 min
Total time: 485 min
Ingredients: 3 tablespoons rolled oats; 1 tablespoon chia seeds; ½ cup almond milk (or oat milk or regular milk); 2 teaspoons maple syrup (regular or sugar-free); 1 strawberry (chopped); 4-6 blueberries; 2 teaspoons sliced almonds ( or pistachios); ¼ teaspoon ground cinnamon (optional); ¼ teaspoon ground cardamom (optional)

Overnight Oats with Chia Seeds is an easy, no-cook breakfast with rolled oats and chia seeds soaked in almond milk and lightly sweetened with regular or sugar-free maple syrup. Learn how to make this healthy, easy-to-make-ahead breakfast with 4 delicious variations.

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

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Overnight oats have become a meal prep sensation for a 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 in the fridge for busy mornings.

What I love most about this recipe is that the base recipe is totally customizable. I prepare these in individual portions in 8-oz mason jars so everyone can add their favorite flavorings and toppings and take them along if they like.

Chia seeds are a great addition to oats. They're packed with fiber, protein, healthy omega-3 fatty acids, and antioxidants, making them a nutrient-rich breakfast option.

In this recipe, I'm sharing 4 super-hit flavors of overnight oats in my home. Give them a try and add your spin on these breakfast recipes. Let's get started!

Jump to:

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
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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

For Base Recipe

Rolled Oats: Opt for old fashioned oats (also called rolled oats) for the perfect chewy texture. I don't recommend quick oats or steel-cut oats since they require different soaking times.
Chia Seeds: These tiny black seeds add fiber, omega-3 fats, and antioxidants, and also thicken the oatmeal as they absorb the liquid.
Almond Milk: I prefer using almond milk for its low-carb content, but you can also use dairy milk or other plant-based milk, such as oat milk, cashew milk, or coconut milk.
Maple Syrup: Use regular or sugar-free maple syrup. Keep it low-carb with monk fruit maple syrup or keto-friendly allulose syrup. You can also use honey if you like.

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 a great texture and flavor.
Optional Flavors: Ground cinnamon adds natural floral sweetness and ground cardamom adds a floral aroma and flavor.

Carb Comparison Note: With regular maple syrup, each serving of this oatmeal contains approximately 9 grams of net carbs. In contrast, using Lakanto sugar-free maple syrup keeps the net carbs under 0.5 grams.

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 2 hours.

Prepare the base oatmeal: Add rolled oats, chia seeds, almond milk, and maple syrup in a mason jar or any bowl 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 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 breakfast option, add the fruits and nuts the night before, but don't mix. Mix it before serving. (Don't forget the spoon!)

Serving Suggestions

Serving temperature: Overnight oats with chia seeds can be had cold, at room temperature, or warm. To warm them, pop them in the microwave for 30-40 seconds before adding any fruit. For best results, consume the chia oats within 2 days, since they get too gummy beyond that.

Toppings: I top my chia oats with fresh fruits like blueberries, cut strawberries, blackberries, or chopped apples. Other cut fruits that work well are mango, peaches, pears, and pineapple. I also top it with assorted nuts like almonds or pistachios for a crunchy texture and healthy fats.

Flavorings: A dash of ground cinnamon or cardamom adds a pleasant flavor to the oatmeal, but it is optional.

Mix-ins: You can also stir in a tablespoon of Greek yogurt or peanut butter to boost the protein content. That also makes the texture creamier. Alternatively, sprinkle a tablespoon of your favorite granola to add a crunch!

How to Store

You can store chia seed overnight oats in the refrigerator in a mason jar or any glass jar with a tight-fitting lid.

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

Flavor Variations

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

Indian flavors: Take inspiration from Kheer and add ¼ teaspoon of cardamom and a tiny pinch of saffron during the soaking process. Finish with pistachios.
Rice pudding style: Use dairy milk for the best flavor and add ¼ teaspoon of 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: Rolled oats work better for this recipe, as quick oats or steel-cut oats do not absorb liquid in the same way. Opt for certified gluten-free if that is a dietary concern.
Sweetener: You can opt for a low-carb option with Lakanto sugar-free maple syrup or one teaspoon of allulose blend. Feel free to use regular sugar, maple syrup, or honey.
Milk: I use almond milk for its low-carb content, but you can also use dairy, oat, cashew, or coconut milk.
Oats and Chia Seed Ratio: You can change the quantities of rolled oats and chia seeds based on your preference. Another possible combination is ¼ cup rolled oats + 2 teaspoons of chia seeds.
Oats-to-Liquid Ratio: Use a 1:2 oats + chia seeds ratio to milk. If you prefer fewer chia seeds, stick to the quantity mentioned above.

Frequently Asked Questions

Can you heat overnight oats with chia seeds?

Overnight oats are typically served cold. But if you 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 you put chia seeds in overnight oats?

Chia seeds contain fiber, protein, healthy omega-3 fats, and antioxidants. A small amount goes a long way, and they're an excellent way to boost your nutrient intake.

How long do chia seeds need to soak in oatmeal?

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

Can I put raw chia seeds in my oatmeal?

Yes, chia seeds don't need to be cooked before adding them to your oatmeal. However, you need to soak them for at least 15 minutes so they swell up.

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