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.
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 that 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.
Ingredients – Notes & Substitutions
Overnight oatmeal with chia seeds requires four essential ingredients, while the rest is more about personal preference and finishing. Here’s a look at what we need:
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 it is not a concern.
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.
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.
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 one 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 1/4 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.
INGREDIENTS
- Three tablespoons rolled oats
- # 1 tablespoon chia seeds
- ▢ 1/2 cup almond milk, oat milk, or regular milk
- ▢ Two teaspoons of maple syrup regular or sugar-free
Toppings
- ▢ One strawberry chopped
- ▢ 4-6 blueberries
- ▢ Two teaspoons sliced almonds or pistachios
Optional Flavors
- ▢ 1/4 teaspoon ground cinnamon, optional
- ▢ 1/4 teaspoon ground cardamom, optional
INSTRUCTIONS
- Prepare the base oatmeal: Add rolled oats, chia seeds, almond milk, and maple syrup in a mason jar or any jar with a lid.
- Stir: Stir everything until well combined and there are no clumps of chia seeds.
- Refrigerate: Cover and refrigerate overnight for best results or at least 2 hours.
- Top and serve: Top your overnight oats with chopped strawberries, blueberries, and sliced almonds. Optionally, add ground cinnamon or cardamom. Enjoy!