Overnight oats are the ultimate weekday breakfast: easy to make, batch-able, don’t require cooking, and a great vessel for other superfoods like fruit and nuts.
Let’s face it: most of us eat lunch in front of the computer and dinner in front of the Netflix machine (or is that just me?). Breakfast is an amazing opportunity to eat an energizing, nourishing meal (like these overnight oats with chia seeds!) – perhaps your only one that day.
So What Are Overnight Oats?
Basic overnight oats are a mixture of dry rolled oats and milk, which is left in the fridge overnight. The oats are technically raw, but they soak up the milk and become soft overnight, taking on the texture of cooked oats. You can eat them cold, straight out of the fridge, or you can heat them up in the morning – on the stove or in the microwave – which I prefer during the colder months.
Overnight oats are the perfect breakfast because they’re assembled in advance, can be made in a large batch, and DON’T EVEN REQUIRE COOKING. A total game-changer.
Add-ins and Toppings
You want to make sure to sweeten your overnight oats – I recommend liquid sweeteners like maple syrup, date syrup, or honey.
I also like to stir in some chia seeds. Chia seeds are considered a “superfood” since they provide a lot of nutrition for their small stature. For instance, just two tablespoons of chia seeds contain as much protein as one egg. They’re rich in fiber, which helps control blood sugar and cholesterol, and promotes gut health. They’re also an awesome source of plant-based omega-3 fatty acids and calcium.
Another cool thing about chia seeds is that they take on a gel-like consistency when mixed with a liquid (see: chia pudding). The fact that they absorb water also means they expand in your stomach during digestion, which may help you feel full for longer.
As for toppings, the world is your oyster (as long as you don’t put actual oysters on your overnight oats). I like to drizzle mine with almond butter, and pile on fruit like blueberries and bananas. If you’re feeling luxurious, sprinkle on cacao nibs and toasted coconut flakes.
Print
Basic Overnight Oats with Chia Seeds
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Category: Breakfast
- Cuisine: American
- Diet: Vegan
Description
Overnight oats are the ultimate weekday breakfast: easy to make, batch-able, don’t require cooking, and a great vessel for other superfoods like fruit and nuts.
Ingredients
- 1/2 cup unsweetened non-dairy milk
- 1/2 cup “old-fashioned” rolled oats
- 1–2 teaspoons chia seeds
- 1 teaspoon pure maple syrup, date syrup, or honey
- Pinch of sea salt
- Suggested toppings: nut butter, chopped fruits, berries, hemp seeds, toasted coconut flakes, and/or cacao nibs
Instructions
- In a lidded container, combine the milk, oats, chia seeds, maple syrup, and salt. Stir to combine. Close the container and refrigerate for at least 4 hours or overnight.
- To serve, stir the oatmeal and top with your desired toppings. (If you make a large batch, overnight oats will last in the fridge for about 4 days).
Nutrition
- Calories: 400
- Fiber: 13.7 grams
- Protein: 15.2 grams
Keywords: breakfast, oatmeal, overnight oats, chia seeds
Thanks for recipe! How much chia powder do you use? I cant figure Out the EquivaleNt to 1 TSP of the seeds. It must be a smaller amount since it is ground? Thanks!
Hi Rachel! It’s honestly pretty flexible so don’t worry about messing this up 🙂
I would go with 3/4 teaspoon ground chia.
Thanks! After reading about too much chia not digesting For someone, i worried about using Too much or not having Enough water to Absorb it!
i’m out the door at 6 a.m., and i need to take sonething i can eat at my desk.
Just made thislast night and ate this morning. Pretty good! Rhinking ill try with chocolate almond milk.
Yum, sounds perfect! Thanks for stopping by 🙂