Breakfast & Brunch Cereal Oatmeal Overnight Oatmeal Overnight Oats with Chia Seeds (Meal-Prep Friendly) 4.8 (13) 9 Reviews This easy overnight oats with chia seeds recipe is naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like a mason jar) for an easy breakfast on the go. By Amanda Stanfield Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. EatingWell's Editorial Guidelines Updated on July 30, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Active Time: 10 mins Total Time: 8 hrs 10 mins Servings: 2 Nutrition Profile: Mediterranean Diet Sesame-Free Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Making a batch of these Overnight Oats with Chia Seeds in the evening means you’re in store for a delicious and nourishing breakfast the next morning. With the addition of chia seeds, you’ll enjoy thick and creamy oats that provide a boost of fiber and heart-healthy omega-3 fats to start your day. We love using peaches for natural sweetness, but any fruit—fresh or frozen—will be a delicious substitute. Learn how easy it is to make them below, along with all of the information you need to make them your new favorite make-ahead breakfast! How to Make Overnight Oats with Chia Seeds 1. Combine the Ingredients Use a mixing bowl to combine all of the ingredients. A silicone spatula or spoon makes mixing and scraping down the sides easy. 2. Store in the Refrigerator Cover the bowl and let everything chill, undisturbed, for at least 8 hours. Or if you prefer, divide the mixture between two jars so you can take your oats on the go. 3. Enjoy When ready to eat, remove the bowl from the refrigerator and give the ingredients a stir. Garnish with maple syrup, if using, and enjoy. Best Variations to Try Tropical: Replace the peaches with chopped fresh or frozen mango. Substitute 1 tablespoon unsweetened shredded coconut for the pecans. Omit the cinnamon and add ⅛ teaspoon ground ginger.Apple-Cinnamon: Swap chopped apples for the peaches and toss with cinnamon and ⅛ teaspoon ground nutmeg before adding to the mixture. Berry: Substitute fresh or frozen berries for the peaches and omit the cinnamon. Add ½ teaspoon vanilla extract. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! We prefer the texture of rolled oats in this recipe for their sturdy texture. Quick oats, which are thinner, will yield a softer, mushier result. You only need 1 tablespoon of chia seeds for the recipe, but we also like to add a few more as a garnish when serving. Store extra chia seeds in a sealed container in your refrigerator. Add them to your cereal, smoothies or granola!We love the mild flavor of almond milk, but any dairy or nondairy milk can be used in its place. Be sure that what you use is unsweetened to cut back on added sugars.If you prefer another sweetener over maple syrup, no problem! You can use an equal amount of honey or agave syrup. If your fruit is extra ripe, feel free to leave out the sweetener completely! Nutrition Notes Chia seeds are loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a boost of protein. Plain Greek yogurt provides protein, but also B vitamins, including riboflavin (B2) and vitamin B12. Protein is essential for muscle and tissue repair, and B vitamins are important energy metabolism nutrients. Plain Greek yogurt also provides calcium and phosphorus, two minerals that help support bone health. Rolled oats are a breakfast favorite, and for good reason! They’re rich in fiber, mostly the soluble kind that helps slow digestion to boost satiety. Soluble fiber also has heart-protective benefits, including its ability to help lower cholesterol levels, and may promote blood sugar control, which is especially helpful for people with diabetes. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle Cook Mode (Keep screen awake) Ingredients 1 ⅓ cups unsweetened plain almond milk 1 cup old-fashioned rolled oats ¼ cup low-fat plain strained yogurt (such as Greek-style) 1 tablespoon chia seeds ¼ teaspoon ground cinnamon ⅛ teaspoon salt ¾ cup chopped peaches, thawed if frozen, divided ¼ cup chopped pecans plus 2 tablespoons, divided 2 teaspoons pure maple syrup for serving (optional) Directions Combine almond milk, oats, yogurt, chia seeds, cinnamon, salt, 1/2 cup peaches and 1/4 cup pecans in a medium bowl; stir to mix well. Cover and refrigerate until the oats have absorbed the liquid and the mixture has thickened, at least 8 hours or up to 5 days. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle Divide the oats between 2 bowls. Top each bowl with 2 tablespoons peaches and 1 tablespoon pecans. Drizzle with maple syrup, if desired. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle To make ahead Refrigerate overnight oats (Step 1) in airtight containers for up to 5 days. Frequently Asked Questions Why do you put chia seeds in overnight oats? Chia seeds increase the nutrition content in overnight oats but they also help thicken the overnight oats, giving them a pudding-like consistency. You can use either white or black chia seeds for this recipe. Is this recipe gluten-free? Oats are inherently gluten-free, but there can be some cross-contamination with gluten-containing grains, depending on how the oats were grown and processed. For this reason, if you’re avoiding gluten, choose oats that have a gluten-free label. Can I make this recipe dairy-free? Yes, you can swap in dairy-free yogurt. Feel free to use your favorite brand of plant-based yogurt or make your own! Just be mindful that swapping ingredients will alter the flavor and nutritional profile of the recipe. Are overnight oats good for weight loss? Oats are whole grains, and eating whole grains helps you feel full longer due to their fiber content (the protein in this recipe helps add to the feeling of fullness, too). There’s also some evidence that beta-glucan, the soluble fiber found in oats, may encourage the release of a hormone that promotes satiety and that feeling of fullness. The combination of whole grains and protein will also help keep your blood sugar more level. When your blood sugar is stable, it keeps that “hangry” feeling at bay—which means you won’t be grabbing the first food you see to stave it off. EatingWell.com, June 2023 Rate It Print Nutrition Facts (per serving) 390 Calories 23g Fat 40g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 1/2 cups Calories 390 % Daily Value * Total Carbohydrate 40g 15% Dietary Fiber 11g 39% Total Sugars 8g Protein 12g 24% Total Fat 23g 29% Saturated Fat 2g 10% Cholesterol 3mg 1% Vitamin A 821IU 16% Vitamin C 4mg 4% Vitamin D 67IU 17% Vitamin E 7mg 49% Folate 10mcg 3% Vitamin K 2mcg 2% Sodium 291mg 13% Calcium 413mg 32% Iron 3mg 17% Magnesium 73mg 17% Potassium 408mg 9% Zinc 2mg 18% Vitamin B12 2mcg 83% Omega 3 2g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S., Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines Jan Valdez, Jan Valdez Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens. EatingWell's Editorial Guidelines and Sara Haas, RDN, LDN Sara Haas, RDN, LDN Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines