Best Overnight Chia Oats

Rich in fiber and protein, these overnight chia oats have the best creamy texture and can be made with chia seeds or basil seeds (double the fiber!).

I wasn’t a fan of overnight oats before this recipe, but now I eat these with berries every morning. This recipe is a game changer. I really like it!

Why this recipe is better than other overnight oat recipes

After trying many overnight oats recipes and being disappointed (and often disgusting), I decided to perfect my own overnight oats recipe. This is a winner!

Here’s why I love it so much:

• that Perfect Oat to Seed to Milk Ratio.
• With minimal (or no) added sweetness; Oats can be sweetened to your liking When eating it for breakfast.
• Recipe can be easily doubled or tripled.
• Overnight Oats Stay Good If you keep them in the fridge for a few days, you can prepare oats once to have breakfast ready for the whole week.
• This recipe is incredibly customizable. Scroll through the post and check out the recipe notes for all the tips on how to increase protein (and fiber) and change up the flavor.

Basic Recipe Ingredients

Here are the ingredients for the overnight chia oat base recipe:

• Old Fashioned Rolled Oats: My favorite oats for this recipe are sprouted rolled oats from Costco, but regular, unsprouted rolled oats work great too. do ~ no Use quick or steel cut oats.
• Chia Seeds or Basil Seeds: This recipe can be made with whole chia seeds, whole basil seeds, or a combination. When I first started making this recipe, I made it with half chia seeds and half basil seeds. But now I usually just use all basil seeds (they have twice the fiber and protein of tasteless chia seeds and I like the way they rehydrate the moisture in the oats). This is the basil seed brand I use. {aff. link}.
• milk: I always use unsweetened almond milk because I love the taste and creaminess. You can add dairy milk or another type of non-dairy milk.
• salt: The recipe calls for a pinch of salt. Don’t leave it behind! Taste is really important.
• Pure Maple Syrup: Just adding a little pure maple syrup brings out the perfect sweetness from the oats. A batch (3 servings) uses 1 tablespoon of syrup. If desired, you can drain the syrup completely and sweeten to taste.

Optional add-ons to increase protein and flavor

In most cases, I make the oat recipe above following the “Basic Recipe” instructions (except I always add cinnamon).

However, you can easily adjust the recipe to increase protein and flavor by adding:

• Protein powder. memo: The brand of protein powder is important here. This is because the flavor transfers properly after the oats have cooled. Use a brand that you like the taste (and after taste) of. See the notes section of the recipe for the protein powder brands I recommend. Add about 1/2 to 2 scoops of protein powder. ➡️ I don’t always use protein powder. Oats are fantastic without it.
• cinnamon. Although this ingredient is listed as optional, I always add 1/4 teaspoon of ground cinnamon to the base recipe. The cinnamon helps add depth of flavor without overpowering the oats.

Correct amount of protein and fiber This recipe will vary depending on the type of milk used, whether you use chia seeds or basil seeds, and what you serve the oats with.

How to Make Overnight Oats

Making overnight chia oats couldn’t be easier!

1. Combine oats, seeds, salt, and cinnamon (if using) in a 4-cup container.
2. Add almond milk and maple syrup (if using).
3. Stir well and scrape up any seeds at the bottom.
4. Cover and refrigerate for 12 to 18 hours.
5. When you open the lid, it’s likely that some of the seeds will have settled on top of the oats. Stir well before serving to re-incorporate the oats.

The biggest questions I get about this recipe are: Do you eat your oats cold or warm? I eat these chilled overnight chia oats for breakfast every morning, straight from the fridge. I wasn’t a fan of cold oats before this recipe, but they are incredibly delicious! If you are adamantly opposed to cold oats. Warm the oats briefly in the microwave before serving.

What to Serve with Overnight Oats

Once the oats are ready, scoop out a serving into a bowl and top with one of the following:

• A scoop of plain or sweetened Greek yogurt. This will help boost your protein for a hearty breakfast.
• Fresh berries such as raspberries, blueberries, blackberries or strawberries. You can use fresh or frozen berries.
• Finely chopped nuts, such as almonds, walnuts, and pecans.
• Add milk to taste and/or adjust consistency.

I talk about these oats in this anti-inflammatory post and posted an Instagram reel here. Favorable reviews are already pouring in! I recently made a trio of these oats for a small family gathering, and they were by far the most requested breakfast item.

Made with all basil seeds + a scoop of protein powder, this recipe comes with 60g each of blueberries and raspberries + 1/3 cup plain Greek yogurt. 24g protein, 16.5g fiber per serving.

If you’re looking for a delicious, make-ahead breakfast that’s high in fiber and has protein control, these overnight oats are for you.

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Best Overnight Chia Oats

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lecture morning

cooking American

method No baking

preparation time 10 minute minute

cooling time 12 hour hour

total time 12 hour hour 10 minute minute

night soil 3 night soil

calorie 216calorie

author Mel Gunnell

equipment

• measuring cup
• liquid measuring cup
• Double-sided measuring spoon

ingredient

Basic Recipe:

• 1 cup Old Fashioned Rolled Oats or Sprouted Rolled Oats
• ¼ cup Chia seeds, basil seeds, or a combination
• make cynical Salt (a little less than 1/8 teaspoon)
• 2~2¼ cup Unsweetened milk (see notes)
• 1 tablespoon pure maple syrup

Optional additional features:

• ¼ teaspoon Sprinkle some cinnamon powder to taste.
• 1 scoop Vanilla protein powder (see notes)

Optional ingredients for serving:

• Greek Yogurt
• Fresh berries such as blueberries, raspberries, blackberries, strawberries, etc.
• Finely chopped nuts, such as almonds, pecans, and walnuts

US Customs – Metric System

guideline

• Combine oats, chia/basil seeds, and salt in a covered container. Add add-ons such as cinnamon and/or protein powder, if using.
• Add milk and maple syrup. Mix well and scrape up any seeds at the bottom.
• Cover the container and store in the refrigerator for 12 to 18 hours.
• Scoop out the portion you want. Serve with Greek yogurt, fresh or frozen berries, chopped nuts, and additional milk, if desired.

memo

oats: I use and love sprouted rolled oats from Costco (One Degree brand). Plain old rolled oats also work well.

Chia Seeds/Basil Seeds: I originally made this recipe with half chia seeds and half basil seeds. But most people use all basil seeds (which have twice the fiber and protein of chia seeds and are tasteless).

milk: I always use unsweetened almond milk because I love the taste and creaminess. You can use a variety of dairy or non-dairy milks here. If you use all chia seeds, reduce the amount of milk to 2 cups. Basil seeds tend to absorb more liquid overall than chia seeds.

The exact consistency of the oats will largely depend on what type of milk and what type of seeds (chia vs. basil) are used.

Protein Powder: The brand of protein powder is important here. This is because the flavor transfers properly after the oats have cooled. Use a brand that you like the taste (and after taste) of. I made this recipe with the Clean Simple Eats and Orgain brands and didn’t like the results (strong, artificial aftertaste and a bit harsh – although we like these brands in other foods, like smoothies). My favorite protein powder to use in these overnight oats is Ballerina Farms. Of all the ones I’ve tried, this one has the best creamy texture and taste. I’m not always Use protein powder. Oats are fantastic without it.

Nutrition Facts: The nutritional information calculated for this recipe includes only chia seeds (basil seeds are not in the database of the app I use). Using basil seeds almost doubles the fiber and protein. It also doesn’t contain any protein powder or add-ons.

nutrition

clothing material: 1 Serving (1/3 of recipe) | calorie: 216calorie | carbohydrate: 30g | protein: 7g | province: 8g | Saturated Fat: 1g | sodium: 345mg | fiber: 8g | sugar: 4g

Recipe Source: At Mel’s Kitchen Cafe

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