Chia Overnight Oats

Make overnight chia and oats for a quick meal prep breakfast full of satisfying carbs, protein, and fiber. Optional protein boosters and flavor variations make this a great way to start your day!

Do a quick search for overnight oats recipes, and chia overnight oats top the list.

It makes sense, because Overnight Oats are one of my favorite no cook breakfast options. And those tiny chia seeds are easy to add to your breakfast!

Are overnight oats with chia seeds good for you?

Absolutely! Oatmeal and chia seeds are nutritional powerhouses. Overnight chia and oats get your day started with satisfying carbohydrates, energizing protein, and plenty of fiber.

WHY MAKE OVERNIGHT CHIA AND OATS

• Quick and easy to prepare. Just a few minutes of prep can give you a make-ahead breakfast all week long.
• Oatmeal is one of the best grains you can eat. There are many benefits to oatmeal, including fiber, protein, vitamins, and minerals.
• Chia seeds also pack in protein and fiber, along with antioxidants.
• Customizable. Whether you’re adding extra protein or choosing your flavors, there are plenty of ways to make the chia oatmeal overnight recipe your own.
• Perfect for busy mornings. Just grab a jar and a spoon, and you’re ready to go!

INGREDIENTS FOR OVERNIGHT OATS AND CHIA SEEDS

You only need 4 ingredients for this overnight oats and chia seeds recipe! (But you can make it your own by adding all sorts of yummy add-ins – see below for some ideas.)

• Rolled Oats. Rolled oats or old fashioned oats give you the perfect chewy texture – they don’t turn out mushy or hard.
• Chia Seeds. Chia seeds have a very mild flavor with just a hint of nuttiness. They start out looking similar to poppy seeds and have a gelatinous consistency when wet.
• Milk. Nonfat milk or almond milk are my go-tos here. Use whatever milk you typically have on hand. Dairy milk, coconut milk, oat milk…
• Salt. Just a pinch of salt enhances the flavor of the other ingredients. Your overnight oats and chia will seem bland without it.
• Sweetener (optional). Just a teaspoon of maple syrup, honey, or stevia helps to add just a touch of sweetness to this breakfast without a sugar overload.
• Yogurt (optional). Adding yogurt is a great way to add some extra creaminess to the overnight oats with chia seeds. Choose regular or Greek yogurt or pick your favorite flavor.

HOW TO MAKE OVERNIGHT OATS WITH CHIA SEEDS

Step 1. To a mason jar or small bowl, add oats, chia seeds, milk, and salt. Add sweetener and yogurt (if using).

Step 2. Stir well to combine, ensuring all oats have been moistened and are submerged in milk.

Step 3. Cover with a lid and refrigerate for at least 6 hours, or overnight. Stir before serving.

OVERNIGHT CHIA AND OATS TIPS

Meal prep! These overnight oats with chia seeds store well in the refrigerator for up to 5 days, making them perfect to prep for the week ahead. For a large batch, make each serving in a separate jar or bowl. 

Overnight chia oats get thicker the longer they sit, so stir well before serving, and add a bit of extra milk or yogurt if they are thicker than you would like.

Rolled oats give you the perfect chewy texture. Instant or quick oats can quickly turn mushy. Steel cut oats don’t soften enough – I don’t recommend those for this recipe.

Figure out the perfect ratio. I like an equal ½ cup each of oats and milk to 1 Tablespoon of chia seeds. You may want more milk for thinner oats, or to replace some of the milk with Greek yogurt for an even thicker, creamier result. Play around with your proportions to find what you like best.

Add toppings! Chopped nuts, chocolate chips, flaked coconut, or fresh fruit are all yummy options. Fold them in ahead of time, or add them when serving. My favorites are the fresh berries! Raspberries, blueberries, blackberries, strawberries… You get the picture.

CHIA SEED AND OVERNIGHT OATS FLAVOR VARIATIONS

Flavor	Additions	Result
Chocolate Chia Seed Overnight Oats	Add 1 teaspoon of cocoa powder and include the optional sweetener	Rich, indulgent, chocolatey flavor that’s not overly sweet
Peanut Butter Chia Seed and Overnight Oats	Add 1 Tablespoon of peanut butter	Creamy and nutty
Chocolate Chip and Strawberry	Top the jar with chocolate chips and chopped strawberries	Sweet and fruity
Peanut Butter Banana Oats and Chia Overnight	Stir in 1 Tablespoon of peanut butter and fold in sliced bananas	Nutty and aromatic

Not a fan of chia seeds? Try this High Protein Overnight Oats Recipe instead!

HIGH PROTEIN OVERNIGHT CHIA AND OATS

If you want breakfasts like this to actually keep you full, start by asking, “Where is the protein coming from?”

You’re already off to a good start with this base recipe for overnight chia and oats, with 10g of protein. Here’s how you can bump that up even more!

• Protein Powder. Depending on the brand, a scoop of protein powder can boost the protein by 15-30g! I like this French Vanilla flavor.
• Greek Yogurt. Add ¼ cup (about 40g) for creamier chia seed oats and 3g of protein.
• Collagen. 1 Tablespoon of collagen in each jar will give you an extra 6g of protein. This is my favorite brand.
• Nut Butter. A Tablespoon of peanut butter adds 4g of protein, and almond butter adds almost as much at 3.4g. Powdered peanut butter also mixes well with oatmeal, with less fat.
• Chopped Nuts. Or just add chopped nuts. 2 Tablespoons of chopped almonds adds 4g of protein, and the same amount of chopped walnuts or pecans adds 2g of protein. Add the nuts just before serving for a crunchier texture, or stir them in for a softer texture.

Looking for more ways to increase your protein? Try one of my favorite high-protein recipes – I always have these on my meal plan and keep them stocked in my fridge. This way, I always have a protein-focused meal to put on my plate! Grab High Protein Recipes on Repeat here.

OATS CHIA OVERNIGHT FAQS

MORE PROTEIN BREAKFAST FOOD IDEAS

• High Protein Oatmeal
• Protein Banana Nut Bread
• Waffles with Protein
• Homemade Protein Shakes
• Protein Pancakes