Description
Overnight oats with chia seeds are a fantastic, no-fuss breakfast option! You prep them the night before, and they’re ready to eat in the morning. Chia seeds add a healthy boost of fiber and omega-3 fatty acids, while oats make the base creamy and filling. This breakfast is packed with nutrients and can be customized to your liking. Plus, it’s a great option for a low-calorie, high-protein meal. Whether you’re busy or simply want something quick, overnight oats are the perfect go-to choice for a healthy start to your day!
Ingredients
- Rolled oats – These are the base of your dish! Oats are fiber-rich and provide a healthy dose of carbs for energy. They absorb the liquid overnight, making them soft and creamy. They also help to stabilize your blood sugar levels, keeping you full longer.
- Chia seeds – These little seeds are a nutritional powerhouse! They’re packed with fiber, omega-3 fatty acids, and antioxidants. Chia seeds swell when soaked in liquid, helping to thicken your oats and give them a satisfying texture.
- Milk (or dairy-free alternative) – Milk adds creaminess and gives your overnight oats a smooth texture. You can use almond milk, oat milk, or coconut milk if you prefer a dairy-free option. In addition, milk is rich in calcium and protein, which helps to build strong bones.
- Greek yogurt – Greek yogurt is full of protein, making it a great addition to any breakfast. It gives the oats a creamy texture and a slight tang, balancing the sweetness of the other ingredients. It also boosts the protein content, which helps to keep you satisfied throughout the morning.
- Honey or maple syrup – A little sweetness goes a long way! You can use honey or maple syrup to sweeten your oats naturally. Both options add a touch of flavor and a boost of antioxidants.
- Fresh fruit (optional) – Top your oats with your favorite fresh fruits, like berries, banana slices, or chopped apple. Fruits add vitamins, minerals, and antioxidants that enhance the overall health benefits of the dish.
Instructions
- Combine the dry ingredients – In a mason jar or a small bowl, add your rolled oats and chia seeds. These two are the foundation of your recipe!
- Add milk – Pour in your milk (or dairy-free alternative). This will give the oats the creamy texture they need when they soak overnight. Stir gently to combine.
- Add yogurt and sweetener – Next, stir in Greek yogurt and your choice of sweetener (like honey or maple syrup). The yogurt will add creaminess and a little tangy flavor.
- Mix well and cover – Give everything a good stir to make sure all the ingredients are combined. Cover your jar or bowl tightly, and place it in the fridge.
- Let it soak overnight – Allow the mixture to soak overnight in the fridge. The oats and chia seeds will absorb the liquid and become soft and flavorful. In the morning, give your oats a final stir and top them with fresh fruit!
Notes
Serving
Once your overnight oats with chia seeds are ready, it’s time to serve! This recipe serves 1, but you can easily double or triple the recipe if you’re serving more people. You can enjoy them straight from the jar or serve them in a bowl.
- Serve on its own – Overnight oats are delicious by themselves, full of flavor and texture.
- Optional garnishes – Add fresh fruit like berries, banana slices, or apple chunks for extra sweetness and nutrition.
- Pair with a side – For an even more filling meal, pair your oats with a side of scrambled eggs, avocado toast, or a green smoothie.
For a fun twist, try adding nuts or seeds on top for some crunch!
Tips and Hacks
- Add more protein – If you want to make your oats even more protein-packed, mix in some protein powder or add a spoonful of peanut butter or almond butter.
- Switch up the milk – Try using different types of milk (almond, oat, coconut) for unique flavors and textures.
- Make it vegan – Swap out the Greek yogurt for a dairy-free alternative and use maple syrup instead of honey.
- Storage – You can store your overnight oats in an airtight container for up to 3 days. This makes them great for meal prep!
- Prep Time: 5
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 320
- Sodium: 75mg
- Fat: 12g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
Keywords: overnight oats, chia seeds, healthy breakfast, protein breakfast, fiber-rich breakfast