Oats: Rolled oats work better for this recipe since quick oats or steel-cut oats 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 dairy, oat, cashew, or coconut milk too.
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 oats + chia seeds ratio to milk. If you prefer fewer chia seeds, stick to the quantity mentioned above.
Note: The nutrition facts below are my estimates, based on almond milk and Lakanto sugar-free maple syrup. If you follow any diet plan, I recommend cross-checking with your preferred nutrition calculator.