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Overnight Oats with Chia Seeds
4.8 from 108 votes

Overnight Oats with Chia Seeds

Overnight oats with chia seeds combine rolled oats, chia, and hemp hearts soaked in milk for a soft, ready-to-eat breakfast. The oats absorb liquid overnight yielding a smooth yet slightly textured base. Optional toppings like peanut butter, fresh berries, banana, almonds, or coconut add flavor and interest. This make-ahead dish supports flexibility by making individual portions in jars, and it keeps well refrigerated up to five days.

Prep Time
10 mins
Refrigerate
4 hrs
Total Time
4 hrs 10 mins
Calories: 250 kcal
Course: Breakfast, Brunch
Cuisine: American

Ingredients

  • 6 tablespoons rolled oats
  • 2 teaspoons chia seeds
  • 2 teaspoons hemp hearts
  • ⅔ cup milk almond, oat or regular milk
Optional Toppings
  • 2 tablespoons peanut butter
  • berries sliced
  • banana sliced
  • almonds sliced
  • unsweetened coconut

Instructions

    Cup of Yum
  1. To make individual servings, take two 6 or 8-ounce jars. Add 3 tablespoons of rolled oats, 1 teaspoon chia seeds, 1 teaspoon hemp hearts and ⅓ cup of milk in each jar.
  2. Close the lids and shake the jars so the ingredients are mixed in. refrigerate them covered for at least 2 hours or overnight. The jars can be refrigerated for up to 5 days, although they taste the best when served within 2 days.
  3. When ready to serve, give a quick stir to the oats. Add your favorite toppings like a tablespoon of peanut butter or a swirl of maple syrup or honey for sweetness.
  4. Add your favorite seasonal fruit. Almonds and coconut add a nutty flavor and bite to the oats. Enjoy right out of the jar.

Notes

  • Adjust rolled oats and milk quantities to achieve your desired texture, whether thicker or thinner.
  • This recipe can be made in a large batch and portioned into individual servings for convenience.
  • Overnight oats are best consumed within 2 days for optimal freshness, but can be refrigerated up to 5 days.

Nutrition Information

Calories 250kcal (13%) Carbohydrates 21g (7%) Protein 11g (22%) Fat 14g (22%) Saturated Fat 3g (15%) Polyunsaturated Fat 5g (29%) Monounsaturated Fat 5g (25%) Trans Fat 1g (50%) Cholesterol 6mg (2%) Sodium 112mg (5%) Potassium 295mg (6%) Fiber 4g (16%) Sugar 6g (12%) Vitamin A 108IU (2%) Vitamin C 1mg (1%) Calcium 143mg (14%) Iron 2mg (11%)

Nutrition Facts

Serving: 1 Serving

Amount Per Serving

Calories 250

% Daily Value*

Calories 250kcal 13%
Carbohydrates 21g 7%
Protein 11g 22%
Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 5g 25%
Trans Fat 1g 50%
Cholesterol 6mg 2%
Sodium 112mg 5%
Potassium 295mg 6%
Fiber 4g 16%
Sugar 6g 12%
Vitamin A 108IU 2%
Vitamin C 1mg 1%
Calcium 143mg 14%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.