Overnight Oats with Chia

Keywords: vegetarian, vegan, anti-inflammatory, diabetes, cardiovascular disease, high fiber, fruit, sweet, healthy, breakfast, customizable, quick, no cook, dairy-free

Serves: 1

Prep Time: 10 minutes

Total Time: 2 hours or overnight

Equipment: bowl with cover (like a jar or Pyrex container), fork or whisk, measuring spoons and cups


  • 2 tablespoons chia seeds
  • 2 tablespoons rolled oats (not steel cut)
  • 1 tablespoon hemp seeds (optional)
  • 3/4 cup liquid of choice (milk, water, soy milk, almond milk, coconut milk, flax milk, oat milk)
  • 1 teaspoon of optional flavorings (cinnamon, ginger, turmeric, cardamom, cocoa powder, bee pollen, vanilla extract)
  • ½ cup fruit of choice (sliced banana, blueberries, blackberries, raspberries, diced mango, diced pineapple, sliced kiwi, diced apple, diced pear, diced peach, pitted cherries, etc.)
  • 2 tablespoons toppings of choice (peanut butter, almond butter, Greek yogurt, chopped walnuts, cacao nibs, chopped almonds, goji berries, raisins, unsweetened dried cranberries, dates, shredded unsweetened coconut)


  1. In a small bowl, stir the chia, oats, optional hemp seeds, liquid, and optional flavorings with a fork or whisk until well-combined. Cover and refrigerate for at least 2 hours or overnight.
  2. When ready, top with fruit and toppings of choice.


  • Experiment with your favorite flavor combinations.
  • Add a serving of protein powder and stir well to combine before refrigerating for extra protein.


  • Multiply the recipe to make a large batch and divide it into jars for breakfast on-the-go!

Nutrition Notes:

  • Oats are a great source of soluble fiber called beta glucan, which has been shown to reduce cholesterol, stabilize blood sugar, and decrease inflammation. Chia seeds are a great source of plant-based protein, fiber, and heart-healthy omega-3 fats. The mix of fiber, protein, and healthy fats in this breakfast helps keep you satisfied and avoid a mid-morning dip in blood sugar.

Savings Tip:

  • Buy everything in bulk to reduce costs and use some of the less expensive suggestions such as banana, cinnamon, peanut butter, and raisins.

Nutrition Facts:

Serving Size1
Energy (kcal)417
Fat (g)26
Saturated (g)4
Cholesterol (mg)0
Sodium (mg)69
Carbs (g)33
Sugars (g)4
Added Sugars (g)0
Fiber (g)18
Protein (g)19
Vitamin D (IU)90
Calcium (mg)417
Iron (mg)7
Potassium (mg)727