Overnight Oats with Chia Seeds (Basic Recipe) (2025)

Published: by Nisha Melvani, RDN · This post may contain affiliate links · 2 Comments

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This basic recipe for Overnight Oats with Chia Seeds can be served both warm and chilled. I share instructions on how to heat up overnight oats for a cozy bowl of oatmeal or porridge. Plus, this recipe is naturally sweetened, healthy, and packed with protein, fiber, and heart-healthy omega-3s.

this RECIPE

Did you know that you can heat up overnight oats? You can conveniently make your oats the night before (no cooking required), and then enjoy them warm in the morning. Of course, you still have the option of eating them chilled for an easy grab-and-go breakfast or snack.

This recipe was inspired by my Apple Cinnamon Overnight Oats with Chia Seeds, as well as this naturally sweetened Banana Chia Pudding on my site.

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  • 👩🏼‍🌾 Ingredients
  • 🫙 Substitutions
  • 📖 Instructions
  • 💡 Expert Tips
  • 🙋🏽‍♀️ Recipe FAQs
  • 🍽 Related Recipes
  • 👩🏽‍🍳 Made This Recipe?
  • 📖 Recipe
  • 💬 Comments

👩🏼‍🌾 Ingredients

Basic ingredients for Overnight Oats with Chia Seeds:

Overnight Oats with Chia Seeds (Basic Recipe) (2)
  • Use old-fashioned rolled oats for the perfect chewy texture. Rolled oatsare made by taking oat groats (the whole oat kernels) and steaming them before flattening them with large rollers. This process stabilizes the healthy oils in the oats and partially cooks them, which is why they are perfect for making no-cook overnight oats. They are a good source of dietary fiber and relatively low in calories, and have no added sugars. While oats themselves are naturally gluten-free, cross-contamination can occur during processing and storage. If you follow a gluten-free diet, look for certified gluten-free rolled oats.
  • Chia seedsare an excellent source of fiber, providing both soluble and insoluble fiber, which supports digestive health, regulates blood sugar levels, and promotes a feeling of fullness. They are also a source of plant-based protein and contain all nine essential amino acids. Chia seeds can absorb large amounts of liquid, forming a gel-like consistency. This property can help maintain hydration. This is especially beneficial when you are physically active. Adding them to overnight oats boosts the protein, fiber, and nutrient content and it makes the oats even creamier.
  • Almond, soy, and oat milk, or any type of milk, is suitable for this oatmeal recipe.Soy and oat milkare creamier, whereas almond milk is lighter. (Soy milk typically has the most protein.)Coconut milkhas a rich, tropical flavor and a creamy consistency, but it is higher in saturated fats.Rice milkis a good option if you have allergies, as it is free from common allergens like nuts, soy, and gluten.Hemp milkhas a slightly nutty flavor and is a good source of omega-3 fatty acids, but it may not be as readily available as other non-dairy milk.

Optional add-ons for naturally sweetened oats and more protein:

Overnight Oats with Chia Seeds (Basic Recipe) (3)
  • Prunes (or pitted Medjool dates): Blending pitted dates or prunes into the milk is a healthy way to sweeten oatmeal. Prunes are dried plums. They are sweet and tangy and have a wrinkled appearance due to the drying process. They are popular for their natural laxative effect due to their high fiber content. I blended them into the nondairy milk before adding the oats and chia seeds to naturally sweeten this healthy vegan breakfast. They can also be consumed as a snack on their own, added to cereals, salads, or trail mixes, and used in various recipes such as stews, sauces, and desserts.
  • Hemp hearts are an excellent source of plant-based protein, containing all nine essential amino acids. They are also a good source of dietary fiber, which promotes a feeling of fullness, and helps regulate blood sugar levels. Plus, they are rich in healthy fats, particularly omega-3 and omega-6 fatty acids, which are essential for brain health, heart health, and overall well-being. They have a mild nutty taste and can be sprinkled over salads, added to smoothies or yogurt, used as a topping for oatmeal, or incorporated into baked goods like bread, muffins, and cookies.

See the recipe card for quantities.

🫙 Substitutions

  • Hemp hearts - add hemp hearts for more protein (10 grams of plant-based protein per 3 tablespoons)
  • Banana or peeled apple - use banana or apple instead of dates or prunes to sweeten the milk
  • Protein power - Add one scoop of protein powder per serving for even more protein. You will need to adjust the milk accordingly for the desired texture.
  • Vegan yogurt - mix in some cashew, oat, coconut, or soy yogurt for more creaminess
  • Vanilla extract - add some to the milk before mixing in the chia seeds for a vanilla flavor
  • Cocoa powder - turn this recipe into chocolate oats by blending some cocoa powder into the milk before adding the oats
  • Maple syrup - drizzle with maple syrup or agave for serving for more sweetness
  • Spices - add a dash of cinnamon, cardamom, allspice, nutmeg, or ground ginger
  • Gluten-free - use certified gluten-free old-fashioned rolled oats
  • Optional toppings: fresh berries, peanut butter, almond butter, sliced bananas, chopped nuts, sunflower seeds, coconut flakes, tahini

Try my Blended Chia Pudding recipe for a different method of using chia seeds. For more healthy breakfast or snack ideas, visit my Vegan Breakfast Recipes page on this site.

📖 Instructions

Note: For naturally sweetened overnight oats, blend the dates or prunes into the nondairy milk before adding the rolled oats and chia seeds.

Overnight Oats with Chia Seeds (Basic Recipe) (4)

Step 1. Transfer the nondairy milk to a Pyrex measuring cup or Mason jar with lid. Add the oats and chia seedsand mix well.

Overnight Oats with Chia Seeds (Basic Recipe) (5)

Step 2. Let the mixture sit for one minute before mixing again. Transfer the mixtureto 2 (7-ounce) single-serve jars, or cover the Mason jar used for mixing with a tight-fitting lid. Refrigeratefor at least two hours, or overnight.

💡 Expert Tips

  • Oats and Chia Seed Ratio:You can change the quantities of rolled oats and chia seeds based on your preference. Another possible combination is¼-cup rolled oats plus 2 teaspoons chia seeds.
  • Oats-to-Liquid Ratio:Use a 1:2 ratio of oats + chia seeds to dairy-free milk. If you prefer fewer chia seeds, stick to the quantity listed in the recipe.
  • Mix the oats and chia seeds into the milk. Stir everything until well combined and there are no clumps of chia seeds. Let the mixture sit for one minute, and then stir again.
  • How long to soak overnight oats:For the best texture, soak them for at least 8 hours. However, they can be eaten after just 2 hours of soaking. Soaking them for longer helps reduce the phytic acid content, making the nutrients in oats more accessible to your body.
  • Storage:Refrigerate Overnight Oats with Chia Seeds in an airtight container for up to 4 days.

🙋🏽‍♀️ Recipe FAQs

Why do you put chia seeds in overnight oats?

Chia seedsboost the nutrition content in overnight oats. They provide both gut-healthy insoluble and soluble fiber. These helpslow digestion and prevent blood sugar spikes. In addition, they are loaded with heart-healthy omega-3 fatty acids, which may help reduce inflammation and protect against chronic disease. They also add protein to this recipe. (Two teaspoons of chia seeds contain about 4.7 grams of protein.)

Can you warm up overnight oats?

Microwave method: Place the overnight oats with chia seeds into a microwave-safe container. Add a touch more milk and stir. Heat for 30-second intervals, stirring each time, until the desired temperature. Add your favorite toppings.
Stovetop method: Add enough liquid to just cover the bottom of a small saucepan and cook over medium heat. Once the liquid starts to gently boil, add the overnight oats and turn the heat down to low. Stir constantly until warmed through. Add toppings and enjoy.

How long should you soak chia seeds?

To achieve the desired gel-like texture, it is generally recommended to soak chia seeds for at least 20 minutes. However, allowing them to soak for hours or even overnight is ideal for the fullest absorption and optimal results.

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📖 Recipe

Overnight Oats with Chia Seeds (Basic Recipe) (10)

Overnight Oats with Chia Seeds Recipe

Nisha Melvani

This basic recipe for Overnight Oats with Chia Seeds can be served both warm and chilled. I share instructions on how to heat up overnight oats for a cozy bowl of oatmeal or porridge. Plus, this recipe is naturally sweetened, healthy, and packed with protein, fiber, and heart healthy omega-3s.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Resting time: 2 hours hrs

Total Time 2 hours hrs 10 minutes mins

Course Breakfast, Dessert, Snack

Cuisine Vegan

Servings 2 jars

Calories 94 kcal

Ingredients

  • cup milk (I used unsweetened soy milk)
  • 3 pitted medjool dates or prunes (optional)
  • ¼ cup plus 2 tablespoons old-fashioned rolled oats
  • 1 tablespoon chia seeds
  • 2 teaspoons hemp seeds (optional)

Instructions

  • Optional for naturally sweetened: Blend the nondairy milk with the pitted dates until fully incorporated.

  • Mix: Transfer the nondairy milk to a Pyrex measuring cup or Mason jar with lid.

  • Add the oats and chia seeds and mix well. Let the mixture sit for one minute before mixing again.

  • Transfer the mixture to 2 (7-ounce) single serve jars, or cover the Mason jar used for mixing with a tight-fitting lid.

  • Refrigerate for at least two hours, or overnight.

  • For warm overnight oats:

    Microwave method: Place the overnight oats with chia seeds into a microwave-safe container. Add a touch more milk and stir. Heat in 30-second intervals, stirring each time, until the desired temperature. Add your favorite toppings.

    Stovetop method: Add enough liquid to just cover the bottom of a small saucepan and cook over medium heat. Once the liquid starts to gently boil, add the overnight oats with chia seeds and turn the heat down to low. Stir constantly until warmed through. Add toppings and enjoy.

Notes

  • Oats and Chia Seed Ratio:You can change the quantities of rolled oats and chia seeds based on your preference. Another possible combination can be¼-cup rolled oats plus 2 teaspoons chia seeds.
  • Oats-to-Liquid Ratio:Use a 1:2 ratio of oats + chia seeds to dairy-free milk. If you would prefer fewer chia seeds, stick to the quantity listed in the recipe.
  • Mix the oats and chia seeds into the milk. Stir everything until well combined and there are no clumps of chia seeds. Let it sit for one minute, and then stir again.
  • Storage:Refrigerate Overnight Oats with Chia Seeds in an airtight container for up to 4 days.

Nutrition

Calories: 94kcal | Carbohydrates: 11g | Protein: 5g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 32mg | Potassium: 158mg | Fiber: 3g | Sugar: 0.4g | Vitamin A: 171IU | Vitamin C: 0.1mg | Calcium: 144mg | Iron: 1mg

This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.

Tried this recipe?Let me know how it was!

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Reader Interactions

Comments

    Leave a Comment

  1. Colleen Peters

    Overnight Oats with Chia Seeds (Basic Recipe) (15)
    Absolutely delicious! I will never buy overnight oats again! Thank you😊✌️❤️

    Reply

    • Nisha Melvani

      Yay! I'm so glad you enjoyed it! Homemade is best:)

      Reply

Overnight Oats with Chia Seeds (Basic Recipe) (2025)

FAQs

Why put chia seeds in overnight oats? ›

In addition to their plant-based delivery of protein, calcium, phosphorus, and zinc, chia seeds provide both insoluble and soluble fiber. These not only slow digestion and prevent blood sugar spikes, per the Harvard School of Public Health, but makes them the perfect addition to your overnight oats.

What not to add in overnight oats? ›

Here's what not to do when making overnight oats.
  1. Using water instead of milk. Hakase_/Getty Images. ...
  2. Forgetting to add salt. ...
  3. Using instant or steel cut oats. ...
  4. Adding berries to your oats at night. ...
  5. Not stirring your overnight oats. ...
  6. Forgetting to add spices and seasonings. ...
  7. Omitting nuts and seeds. ...
  8. Assuming you have to eat it cold.
7 days ago

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

What is the ratio of oats to liquid for overnight oats? ›

The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)

Is it better to eat chia seeds before bed or in the morning? ›

Consuming chia seeds before bed, especially in a form like chia pudding, can help regulate blood sugar levels and keep you feeling full overnight, which may aid in better sleep and weight management. If you experience midday hunger or energy slumps, chia seeds can be a great addition to your afternoon snack.

What does chia seeds do on an empty stomach? ›

When consumed on an empty stomach, chia seeds can help to regulate bowel movements and prevent constipation. The soluble fibre in chia seeds absorbs water, forming a gel-like substance that promotes smooth passage of food through the digestive tract.

What are the disadvantages of overnight oats? ›

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

What does overnight oats do to your body? ›

A bowl of overnight oats might help to strengthen your immune system. The inclusion of beta-glucan in oats aids in increasing the activity of our body's white blood cells (WBCs), which are responsible for defending us from sickness. Because oats are high in zinc and selenium, they help fight infections.

What makes overnight oats taste better? ›

You can make them all fancy, too. So, what to put in overnight oats? Popular ingredients are sliced fresh fruit, whole berries, chia seeds, yogurt, honey, nuts, maple syrup, and whatever else you can think of that sounds like it might taste good.

What is the best milk for overnight oats? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

Do you stir overnight oats before putting in the fridge? ›

In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.

Do overnight oats spike blood sugar? ›

Raw oats don't spike blood sugar when cooked or soaked with milk. Oats contain a fiber called beta-glucan that slows carbohydrate absorption and subsequent blood sugar spikes.

What is the basic formula for overnight oats? ›

Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using: 1/2 cup oats. 1/2 cup water (or milk or nondairy milk)

Why didn't my overnight oats work? ›

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

What is the best consistency for overnight oats? ›

Make sure you have at least double the liquid per each serving of oats (so, 1 cup of milk to ½-cup of oats), increasing the amount if you want a soupier texture. We love the chewy, hearty texture of steel-cut oats, but they're too firm to use for overnight oats.

Should I add chia seeds to my oatmeal? ›

Adding chia seeds in oatmeal

Firstly, chia seeds mix in so nicely and create a gel-like mixture with the oats. They change up the texture of oatmeal ever so slightly! Secondly, they are small seeds that add nutrients, antioxidants, omega 3 fatty acids and fiber.

What happens if chia seeds are soaked overnight? ›

Soaking chia seeds makes it easier for your body to absorb the nutrients in them. The jelly around the seeds helps break down the essential nutrients in them, so your body can use it better. Plus, it makes chia seeds easy to get digested without giving any sort of abdominal discomfort.

What benefits do chia seeds have? ›

Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Chia seeds are very easy to incorporate into a healthy diet.

Why do you have to take chia seeds in the morning? ›

Good for digestion

Chia seeds are incredibly high in fiber. Digestion and bowel motions can be improved by consuming chia seed water first thing in the morning.

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