What not to add in overnight oats?

Avoid adding ingredients that spoil quickly like sliced bananas or citrus during prep. Also, steer clear of too much liquid. Chia seeds already expand a lot, so using more than ¾ cup liquid per ½ cup oats can make things soupy. Don’t add crunchy toppings in advance—they’ll go soft.

Why put chia seeds in overnight oats?

Chia seeds provide thickness, fiber, and plant-based protein that keep you full and energized. They help create a pudding-like texture without any cooking, and their omega-3s support heart and brain health. In short, they take your oats to the next level.

How to make overnight oats with chia seeds for weight loss?

Use unsweetened almond milk, skip the yogurt or use a light version, and watch your maple syrup—½ teaspoon is plenty. Pair it with protein (Greek yogurt or powder) and high-volume fruits like berries or apples to stay full longer. Our overnight oats without yogurt version is great for a lower-calorie approach.

Is it OK to soak chia seeds overnight?

Yes, in fact it’s best . Soaking them softens their outer shell, making nutrients more bioavailable and easier to digest. It also creates the thick, creamy texture we love in chia seeds overnight oats. Pre-soaked or mixed directly into your jar—either way works. For more flavor options that hold up beautifully over several days, check out our chocolate peanut butter overnight oats . It’s a great prep-ahead breakfast for kids and grown-ups alike.

Chia Seeds Overnight Oats: 5 Powerful Variations for Busy Mornings

Description

Creamy, satisfying, and packed with fiber and protein—these chia seeds overnight oats are the perfect grab-and-go breakfast.

Ingredients

Scale

½ cup whole rolled oats

1 tablespoon chia seeds

½ teaspoon maple syrup

Pinch sea salt

¼ cup whole milk Greek yogurt (optional)

⅔ cup unsweetened almond milk

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Instructions

1. Add oats, chia seeds, maple syrup, salt, and Greek yogurt (if using) to a jar.

2. Pour in almond milk and stir well until no clumps remain.

3. Seal and refrigerate overnight or at least 4 hours.

4. In the morning, stir and top with fruits, nuts, or other add-ins.

Notes

Store in fridge for up to 5 days.

Add toppings only when ready to eat.

Use certified gluten-free oats if needed.

Prep Time: 5 mins
Cook Time: 0 mins
Category: Breakfast
Method: No-cook
Cuisine: American

Nutrition

Serving Size: 1 jar
Calories: 320
Sugar: 6g
Sodium: 150mg
Fat: 10g
Saturated Fat: 2g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 10g
Protein: 14g
Cholesterol: 5mg