Overnight Oats With Chia Seeds

Overnight oats have become a meal prep sensation for a good reason. They are easy to prep and the soaking time is completely hands-off so you can have a heart-healthy breakfast packed and ready in the fridge for busy mornings.

What I love most about this recipe is that the base recipe is totally customizable. I prepare these in individual portions in 8oz mason jars so everyone can add their favorite flavorings and toppings and take them along if they like.
Chia seeds are a great addition to oats. They’re packed with fiber, protein, healthy omega-3 fats, and antioxidants, making this a nutrient-rich breakfast. In this recipe, I’m sharing 4 super-hit flavors of overnight oats in my home. Give them a try and add your spin on these recipes. Let’s get started!

Ingredients - Notes & Substitutions

Overnight oatmeal with chia seeds requires 4 essential ingredients, while the rest is more about personal preference and finishing. Here’s a look at what we need:

For Base Recipe

Rolled Oats: Go for old-fashioned rolled oats for the perfect chewy texture. I don’t recommend quick oats or steel-cut oats since they require different soaking times. Chia Seeds: These tiny black seeds add fiber, omega-3 fats, and antioxidants, and also thicken the oatmeal as they soak. Almond Milk: I like using 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: Use regular or sugar-free maple syrup. Keep it low-carb with monk fruit maple syrup, or keto-friendly allulose syrup.

Carb Comparison Note: With regular maple syrup, each serving of this oatmeal has around 9 grams of net carbs, whereas, the net carbs stay under 0.5 grams if using Lakanto sugar-free maple syrup.

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 a great texture and flavor. Optional Flavors: Ground cinnamon adds natural floral sweetness and ground cardamom adds a floral aroma and flavor.

Scroll to the recipe card for a detailed list of ingredients and quantities.

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 2 hours. Prepare the base oatmeal: Add rolled oats, chia seeds, almond milk, and maple syrup in a mason jar or any jar with a lid (Pics 1-4). Stir: Stir everything until well combined and there are no clumps of chia seeds (Pics 5-6). 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 (Pics 7-8). Enjoy! Note: For a grab-and-go breakfast option, top with fruits and nuts the night before, but don’t mix. Mix it before serving.

Serving Suggestions

Serving temperature: Overnight oats with chia seeds can be had cold, at room temperature, or warm. To warm them, pop them in the microwave for 30-40 seconds before adding any fruit. For best results, consume the chia oats within 2 days, since it gets too gummy beyond that. Toppings: I top my chia oats with fresh fruits like blueberries, cut strawberries, blackberries, or chopped apples. Other cut fruits that work well are mango, peaches, pears, and pineapple. I also top it with assorted nuts like almonds or pistachios for a crunchy texture and healthy fats. Flavorings: A dash of ground cinnamon or cardamom adds a pleasant flavor to the oatmeal, it is optional though. Mix-ins: You can also stir in a tablespoon of Greek yogurt to boost the protein content. That also makes the texture creamier.

How to Store

You can store chia seed overnight oats in the refrigerator in a mason jar or any glass jar with a tight-fitting lid. Overnight oats stay good for 2 days in the fridge. After the 2-day mark, their texture breaks down too much.

Flavor Variations

Here are 4 inspiring flavors to make these overnight oats your own:

Recipe Tips & Notes

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.