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A simple, make-ahead overnight oats and chia seed pudding breakfast packed with fiber and omega-3s, customizable and no cooking required.

  • Total Time: 4-12 hours (including soaking time)
  • Yield: 2 servings 1x

Ingredients

Scale
  • 3/4 cup rolled oats (old-fashioned, not instant)
  • 3 tbsp chia seeds (or 2 tbsp ground flaxseeds as a substitute)
  • 1 to 1 1/2 cups oat milk (or any milk like almond, soy, coconut – 1 1/4 cups for thicker, 1 1/2 cups for creamier texture)
  • 1 tbsp maple syrup (or honey, agave, or mashed banana as alternatives)
  • 1 tsp vanilla extract (or almond extract 1/4 tsp, or omit)
  • cinnamon, to taste (alternatives: nutmeg, cardamom, pumpkin pie spice)
  • 1 pinch flaky sea salt

Instructions

  1. If desired, gently warm the milk to soften oats and help blend sweetener.
  2. Combine rolled oats, chia seeds, milk, maple syrup, vanilla extract, cinnamon, and sea salt in a bowl.
  3. Stir thoroughly so all oats and chia seeds are coated and soaked.
  4. Let mixture sit at room temperature for 15-20 minutes to improve soaking.
  5. Stir again after about 30 minutes to prevent chia seeds clumping.
  6. Transfer mixture to a jar or container with a lid.
  7. Refrigerate for at least 4 hours; preferably 12 hours or more for full softening.
  8. When ready to serve, stir the oats and chia pudding.
  9. Serve in bowls or directly from the jar, topped with your choice of fresh fruits (berries, bananas, apples), nuts, granola, pumpkin seeds, nut butter, a drizzle of honey or maple syrup, or a dollop of Greek yogurt.

Notes

Use old-fashioned rolled oats for best texture; quick oats will be softer, steel-cut oats not recommended., Adjust milk amount to get desired thickness: 1 1/4 cups for heartier oats, 1 1/2 cups for creamier., Stirring the mixture well initially and again after 30 minutes prevents gel clumps., Mixture keeps well in the fridge in airtight containers for up to 4-5 days., Freezing is possible but may cause grainy texture upon thawing; better to prepare small batches., Customize sweeteners, milk types, extracts, and spices to your taste., Adding protein powder is possible for extra energy., If substituting chia seeds with ground flax seeds, use about 2 tablespoons only.

  • Author: Laura
  • Prep Time: 10-15 minutes
  • Cook Time: 0 minutes
  • Category: Breakfast
  • Cuisine: Health / Modern American

Nutrition

  • Serving Size: 1 bowl or ~1 cup
  • Calories: Approximately 300-350 calories per serving (varies with toppings and milk choice)
  • Fat: Approximately 9-11 grams per serving (from chia seeds and milk)
  • Carbohydrates: Approximately 45-50 grams per serving
  • Protein: Approximately 8-10 grams per serving (variable depending on milk and added toppings)