This high-fiber breakfast of Overnight Oats with Chia Seeds is the basic overnight oats recipe seen all over the web. I highlighted this recipe by adding Chia Seeds, probiotic healthy honey or maple syrup, and some nuts. This small breakfast packs a whopping 19 grams of fiber and 15 grams of protein per serving making this a nutritionally dense breakfast. I use oat milk but you can use any type of milk you prefer to customize these overnight oats. The combination is delicious and easy to prepare and hopefully makes breakfast a little easier and healthier for you and your family.
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High-fiber overnight oats made delicious
Doctors always recommend eating high-fiber meals for all the health reasons we all know. But the real world is hectic, demanding, and to be honest, hard to plan well-balanced meals. This is probably the easiest breakfast to make. In addition, you get the fiber in the morning helping to feel satiated and perhaps not overdo it at lunch. It’s a bit of a snowball effect because you are starting the day right and if you are like me, sets the day for more mindful eating.
I typically substitute whatever seasonal fruit is at its peak. This can include peaches, pineapple, mangos, strawberries, or any fruit really as this recipe is super flexible. In addition, extra creamy oat milk or vanilla flavored is the perfect subtle touch for this recipe and is highly recommended.
Nutritional density of Overnight oats with Chia seeds
So how nutritious are these overnight oats? I have noted the nutritional values of each ingredient below reinforcing why this is good tasting and good for you.
- Rolled oats- It doesn’t matter if you eat steel cut, rolled, or instant oatmeal. Effectively, you get the same benefits. Oatmeal is proven to lower cholesterol and has 4 grams of fiber for a 1/2 cup of uncooked oats.
- Chia seeds- 5 grams of high quality protein per 2 tablespoons. 10 grams of fiber and a myriad of vitamins, minerals and Omega 3 fatty acids.
- Pure Maple syrup contains inflammation-reducing polyphenol antioxidants and is a low glycemic sweetener.
- Oat milk is a low-calorie, low-fat, and non-dairy choice.
- Blackberries are a very low-calorie fruit that are rich in anthocyanins which are antioxidants that fight free radicals. In addition, they are rich in Manganese and Vitamin C.
- Bananas rich in potassium and nutrients.
- Walnuts are mini packs of protein, Omega 3’s, fiber, and vitamins. A little goes a long way with these nuts.
You will note that this breakfast is higher in calories, however, don’t forget that breakfast should be filling, and dense to start the day with energy. Don’t skimp on what is the most important meal of the day.
So are you ready to try this Overnight Oatmeal with Chia seeds? This will be the easiest breakfast ever and your stomach will thank you for it.
Ingredients needed for Overnight oats
Each serving will require the quantities below. I make 4 servings at a time for my husband and me. It’s been suggested that you can keep these in the fridge for up to 5 days, I don’t like to because I don’t like the consistency past a couple of days. It becomes thicker than I prefer, so I suggest making these every couple of days. It takes a few minutes to make a new batch, so I prefer to make these a couple of days in advance only.
For one serving you will need:
- 1/2 cup of rolled oats
- 2 tablespoons of chia seeds
- 1 cup of extra creamy oat milk or vanilla flavored nut/plant milk
- 1 teaspoon of vanilla if using plain dairy or unflavored nut milk
- 1/2 cup of blackberries, or any other berry
- 1/2 small banana, sliced
- 1 tablespoon of maple syrup or honey
- 1 tablespoon of chopped walnuts
Assembling Overnight oats with chia seeds
In small airtight containers with lids, add rolled oats, chia seeds, milk, and vanilla (if needed). Stir well ensuring the chia seeds don’t clump together. Place the lid on the container and refrigerate overnight. The next morning, the overnight oats will have thickened and the chia seeds rise to the top. With a spoon, stir well ensuring oats and seeds are evenly distributed. Top with fruit, nuts, and sweetener.
Serving suggestions for Overnight oats
I like my overnight oats with chia seeds as shown in this recipe, however the sky is truly the limit. Here are some suggestions and flavor combinations that are in line with the seasonality of fruit.
- Strawberries – blueberries – honey – walnuts
- Peaches – honey – pecans
- Pineapple – shredded coconut – macadamia nuts – honey
- Blueberries – almonds – maple syrup
- Mango – coconut flakes – agave syrup
- Dragonfruit – agave syrup
- Banana – peanut butter – honey
- Kiwi – macadamia nuts – shredded coconut -honey
- Raspberries – blueberries – pecans – honey
- Banana – chopped dates – almonds – honey
- Cooked apples – cinnamon – walnuts – honey
These are just some of the few combinations of fruit, nuts, and sweeteners that work wonderfully with these Overnight Oats with Chia Seeds. If you love portable, easy breakfasts, try my Baked Oatmeal with Apples and Cinnamon or if you prefer something a bit heartier, try Easy Baked Chorizo Egg Bites. And finally something quick with seasonal fruit like my Summer Fruit Yogurt Breakfast Bowl.
Overnight Oats with Chia SeedsJanuary 24, 2024
- 1, 2 cup container with lid
Overnight oats with chia seeds
- 1/2 cup rolled oats
- 2 tablespoons chia seeds
- 1 cup extra creamy oat milk or vanilla flavored nut/plant milk
- 1 teaspoon vanilla extract (optional) if using plain dairy or unflavored nut milk
Overnight oatmeal toppings
- 1/2 cup blackberries or any other berry
- 1/2 small banana sliced
- 1 tablespoon pure maple syrup or honey
- 1 tablespoon chopped walnuts
- In small airtight containers with lids, add rolled oats, chia seeds, milk, and vanilla (if needed).
- Stir well ensuring the chia seeds are not clumped together.
- Place the lid on the container and refrigerate overnight.
- The next morning, the overnight oats will have thickened and the chia seeds rise to the top. With a spoon, stir well ensuring oats and seeds are evenly distributed.
- Top with fruit, nuts, and sweetener.
Nutritional information is calculated online and should be used as a guide.
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