Overnight Oats with Chia Seeds

Overnight oats with chia seeds are a creamy, no-cook breakfast made with rolled oats, chia seeds, and milk. The chia naturally thickens the mixture while adding fiber and omega-3s. Perfect for meal prep, weight management, or muscle support, this simple jar breakfast is ready in just minutes of prep.

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Course: Breakfast

Cuisine: American

Prep Time: 5

Servings: jar

Calories: 310kcal

Author: Chloe White

Cost: $1

Equipment

mason jar or airtight container
– Mixing spoon

Ingredients

1/2 cup old-fashioned rolled oats
1 tbsp chia seeds
3/4 cup milk (dairy or non-dairy)
1-2 tsp honey (optional)
1/4 cup Greek yogurt (optional)

Instructions

Add rolled oats and chia seeds to a mason jar or airtight container.
Pour in milk and add honey or Greek yogurt if using.
Stir thoroughly for 30 seconds to evenly distribute chia seeds.
Let sit for 5 minutes, then stir again to ensure chia seeds are evenly hydrated.
Cover and refrigerate for at least 4 hours or overnight until thick and creamy.
Stir before serving and adjust consistency with a splash of milk if needed. Add toppings as desired.

Notes

Use old-fashioned rolled oats for best texture. Stir once after mixing and again after 5 minutes to prevent chia clumping. Soak at least 4 hours, ideally overnight. If too thick, add 1–2 tablespoons milk before serving. If too thin, add 1 teaspoon chia seeds and refrigerate 30 minutes. Store in airtight jars up to 4 days.

Nutrition