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.
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.
Jump to:
👩🏼🌾 Ingredients
Basic ingredients for Overnight Oats with Chia Seeds:
- Use old-fashioned rolled oats for the perfect chewy texture. Rolled oats are 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 seeds are 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 milk are creamier, whereas almond milk is lighter. (Soy milk typically has the most protein.) Coconut milk has a rich, tropical flavor and a creamy consistency, but it is higher in saturated fats. Rice milk is a good option if you have allergies, as it is free from common allergens like nuts, soy, and gluten. Hemp milk has 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:
- 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.
Step 1. Transfer the nondairy milk to a Pyrex measuring cup or Mason jar with lid. Add the oats and chia seeds and mix well.
Step 2. Let the mixture sit for one minute before mixing again. Cover the Mason jar with a tight-fitting lid. Refrigerate for 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 is ¼-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.
- For an anti-aging breakfast, top it with Longevity Powder.
- Storage: Refrigerate Overnight Oats with Chia Seeds in an airtight container for up to 4 days.
🙋🏽♀️ Recipe FAQs
Chia seeds boost the nutrition content in overnight oats. They provide both gut-healthy insoluble and soluble fiber. These help slow 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.)
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.
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.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
Leave a review for my Overnight Oats with Chia Seeds (Basic Recipe) and share your creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Overnight Oats with Chia Seeds Recipe
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- ⅔ cup milk (I used unsweetened soy milk)
- 2 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.
- Refrigerate: Cover the Mason jar with a tight-fitting lid. 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 be ¼-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
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.
Beth says
Hi, thank you for your information. What brand of soy milk would you recommend?
Nisha Melvani, RDN says
I mostly use Eden Soy Unsweetened, but sometimes I use Silk Unsweetened because it is fortified. The downside is that Silk contains stabilizers. That is the trade off!
Himabindu says
Do you make nut milk at home? If yes can you please share the procedure. There are too many preservatives in store bought nut milk, please let me know if there is a particular brand that you prefer which has less ingredients.
Nisha Melvani, RDN says
I typically use Eden Foods organic unsweetened soymilk. If I make my own (not too often), it is soy but I have not posted the recipe. I will do so.
Himabindu says
Hi Do you make nut milks at home? There are too many preservatives in store bought nut milks. Please let me know if there is any brand that you prefer which has less ingredients. Or if there is a way to make nut milk at home.
Nisha Melvani, RDN says
I will share soon.
Kim says
Hi! Just so I’m sure I’m reading this right, one serving comes out to…1/8 cup + 1 tbsp. oats? A standard serving of oats is a half cup, so I’m a little confused by why this is 25% of that. I know there are additional ingredients, but this would make about three bites of breakfast, no?
Nisha Melvani, RDN says
Sorry. You are right. It is one serving but was incorrectly entered as two.
susan b chait says
Easy to make and delicious. Is there anyway I could incorparate another tablespoon of Chia seeds?
Nisha Melvani, RDN says
If you add a little more milk or water you could add more chia seeds.
Sharmila says
I love this recipe! I've been batch prepping these with figs instead of dates.
Omg, to die for! Thanks for sharing the measurements, the are perfectO!!
I bought ur book, will try some recipes this weekend.
I love ur channel! Thanks for sharing ur knowledge with us:-)
Nisha Melvani, RDN says
Thank you for your comment and your support. I hope you love the book. I will also be releasing a new ebook soon.
Helen says
I've been making your overnight oats for months and love them every morning! Specific and general question about heat...does heating chia, flax or hemp destroy any of the health benefits? Same question with regard to nuts (roasting or baking).
Thanks so much. I really appreciate all the time and energy you put into your posts 👏
Nisha Melvani, RDN says
Hi. Heating chia seeds in the oven destroys some of the heat sensitive nutrients. The use of moderate temperatures and short baking times is best (150 to 155 °C, less than 14 min) to avoid the loss in essential fatty acids. Flax has been shown to be quite stable at moderate temperatures in the oven. On the stovetop in oats at a moderate temperature will probably result in minimal losses and the microwave will likely be even better! Roasting nuts does reduce their nutritional value so I prefer not to.
Kimberley says
Best overnight oats!! Love watching your Instagram posts. You make everything look so amazing. I need all of your tools to make food easy to prep!! I'm making yhe quick chopped salad tomorrow! So excited!!
Nisha Melvani, RDN says
Awww so happy to hear they are helpful. Thank you for taking the time to let me know.
Lalani says
You are an encyclopedia !
You are so brilliant with your knowledge and how you share /express it .I basically love all your recipes .Keep it up Nisha .❤
Nisha Melvani, RDN says
Awww thank you so much. I appreciate your comment.
Colleen Peters says
Absolutely delicious! I will never buy overnight oats again! Thank you😊✌️❤️
Nisha Melvani says
Yay! I'm so glad you enjoyed it! Homemade is best:)