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    Home » Breakfast

    Overnight Oats with Chia seeds

    Published: Sep 19, 2021 · Modified: Aug 8, 2022 by Archana · This post may contain affiliate links · As an Amazon Associate I earn from qualifying purchases · 18 Comments

    586 shares
    Jump to Recipe

    Did you know that Overnight Oats are not only delicious AND uber nutritious but are also problem solvers extraordinaire?! Crazy busy mornings, picky eaters, trying to stay on track with a healthy diet, energy slump by mid-morning, poor food choices early in the day leading to poor food choices later on? The answer is…. Overnight Oats.

    Overnight oats with chia seeds in small glass jars topped with berries and almonds

    These pretty little jars are filled with good-for-you ingredients (rolled oats, chia seeds, hemp hearts, and almond milk) and relieve the stress of “what’s for breakfast?” Especially on weekday mornings! 

    Jump to:
    • Meal Prep Recipe
    • Healthy Homemade Breakfast
    • Ingredient Spotlight
    • Why this recipe works
    • EASY steps
    • More Ways to Enjoy Overnight Oats
    • More Breakfast Recipes
    • Recipe

    Meal Prep Recipe

    This and mango chia pudding is by far our favorite meal prep practice and we always make sure to have full jars in the fridge. This super easy recipe takes only minutes to prepare and saves SO MUCH TIME. My boys even take turns making a batch for the family.

    a jar of overnight oats with chia seeds, topped with berries and almonds

    Healthy Homemade Breakfast

    A healthy breakfast goes a long way. The perfect combination of heart-healthy carbs, fiber, plant-based protein, and Omega-3 fatty acids keep us FUELED AND FULL. Overnight Oats are a portable grab-and-go meal so there’s no need to reach for processed or prepackaged foods….often full of sugar. Refined carbs and too much sugar lead to energy crashes and often more sugary snacks for a quick pick-me-up later. When we start the day off right----it helps us keep going in that direction!

    Ingredient Spotlight

    • Rolled Oats are one of the best sources of soluble fiber which can lower blood sugar levels and lower cholesterol. They are naturally gluten-free and absolutely packed with vitamins and minerals, B vitamins in particular.
    • Chia Seeds are a good source of calcium and plant-based protein. They also contain very important Omega-3 fatty acids that are linked to reducing inflammation in the body and promoting heart health. The soluble fiber in soaked chia seeds can help lower cholesterol and control blood sugar spikes.
    • Hemp Hearts are the seeds of the hemp plant and have a mildly nutty flavor. They are an excellent source of plant-based protein and dietary fiber, as well as, Omega-3 and Omega-6 fatty acids. They’re also packed with a variety of vitamins and minerals. And add a nice texture to smoothies, yogurt parfaits, and overnight oats.
    • Almond Milk is low in calories and high in Vitamin E which is a powerful antioxidant. It’s also dairy-free and vegan. You can also use Oat milk.

    Why this recipe works

    1. Choose your own (Oat) Adventure!

    I’ve given you our basic recipe and the rest is about what YOU like. Overnight Oats are so versatile they can accommodate most diets. Unsweetened plain almond milk, used in this recipe, is low-calorie, full of protein, and pretty flavor-neutral. But the type of milk is up to you! Cashew, coconut, hemp, whole, low-fat, skim, or oat milk…...they all work too!

    2. To add yogurt or not?

    Many recipes for overnight oats call for equal parts oats, milk, and yogurt. We make ours without yogurt but feel free to sub half of the milk with greek yogurt for a thicker texture and added protein! You can also add a dollop of yogurt on top in the morning with your other toppings.

    3. It’s all about the Toppings!

    This is where you can pack in extra vitamins, minerals, antioxidants, and some fun flavors! We love our oats topped with colorful fresh berries and unsweetened coconut. But there are SO MANY possibilities. You can change it up every day and not get tired of this awesome breakfast! Kids love picking their own toppings and something made just for them feels special.

    EASY steps

    Here is how you make the overnight oats. Add all oats, chia seeds, and hemp hearts to the glass jars. Add milk and close the jars. Shake them so everything is mixed well. Refrigerate overnight. When ready to serve add peanut butter and your favorite fruit and nut toppings.

    Bonus: We LOVE that these reusable glass jars cut down on plastic waste.

    More Ways to Enjoy Overnight Oats

    • Having Overnight Oats in the fridge means even on weekends the hungry early risers can serve themselves a perfectly portioned jar to hold them over until everyone gathers for a big breakfast or brunch.
    • These versatile overnight oats can be thrown in a cooler before heading to the kids’ games.
    • Include these beautifully layered jars on our Breakfast Charcuterie Board and become an entertaining legend!
    • Use smaller jars and make these Overnight Oats part of a brunch buffet table for a fabulous party. Thinking Bridal Showers, Holidays, you name it!

    More Breakfast Recipes

    Did you enjoy this quick and healthy breakfast? Here are some more of our favorite savory breakfast ideas that can be made ahead.

    • Poha - gluten-free dish made with flattened rice seasoned with onions, potatoes, and warming spices
    • Upma - semolina cooked with veggies, nuts, and warm spices
    • Savory Vegan French Toast - delicious masala toast made with protein-packed gram flour and spiced with onions, turmeric, ginger, garlic, and chilies
    • Anda Bhurji - eggs cooked in a tasty masala made with onions, scallions, hot chili peppers, tomatoes, ginger, garlic, and warming spices

    Recipe

    Tried this recipe? We love your feedback.Please click on the stars in the recipe card below
    overnight oats in an individual jar
    Print Recipe Pin Recipe Save Saved!
    4.80 from 25 votes

    Overnight Oats with Chia Seeds

    These overnight oats are a perfect combination of heart-healthy carbs, fiber, plant-based protein, and Omega-3 fatty acids. A great way to start your day!
    Prep Time10 mins
    Cook Time0 mins
    Refrigerate4 hrs
    Total Time4 hrs 10 mins
    Course: Breakfast, Brunch
    Cuisine: American
    Servings: 2
    Calories: 250kcal
    Author: Archana Mundhe

    Equipment

    • 7 ounce Glass jars

    Ingredients

    • 6 tablespoons rolled oats
    • 2 teaspoons chia seeds
    • 2 teaspoons hemp hearts
    • ⅔ cup milk almond, oat or regular milk

    Optional Toppings

    • 2 tablespoons Peanut Butter
    • Berries sliced
    • Bananas sliced
    • sliced almonds
    • Unsweetened coconut

    Instructions

    • To make individual servings, take two 6 or 8-ounce jars. Add 3 tablespoons of rolled oats, 1 teaspoon chia seeds, 1 teaspoon hemp hearts and ⅓ cup of milk in each jar.
    • Close the lids and shake the jars so the ingredients are mixed in. refrigerate them covered for at least 2 hours or overnight. The jars can be refrigerated for up to 5 days, although they taste the best when served within 2 days.
    • When ready to serve, give a quick stir to the oats. Add your favorite toppings like a tablespoon of peanut butter or a swirl of maple syrup or honey for sweetness.
    • Add your favorite seasonal fruit. Almonds and coconut add a nutty flavor and bite to the oats. Enjoy right out of the jar.

    Video

    Notes

    Tips 
    1. Adjust the amount of rolled oats to milk to your desired consistency. This recipe makes overnight oats that are not overly thick allowing you to enjoy the oats the next morning without having to add more liquids
    2. You can make the whole batch in one large bowl and then serve in smaller individual bowls

    Nutrition

    Calories: 250kcal | Carbohydrates: 21g | Protein: 11g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 6mg | Sodium: 112mg | Potassium: 295mg | Fiber: 4g | Sugar: 6g | Vitamin A: 108IU | Vitamin C: 1mg | Calcium: 143mg | Iron: 2mg
    Tried this recipe?Share your photo and tag @ministry_of_curry or tag #ministryofcurry

    Author: Archana

    Hey there! I am a techie turned recipe developer, cooking instructor, and food blogger. I love food and enjoy developing easy and healthy recipes for busy lifestyles. I live in New Jersey with my husband and two sons.
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    Reader Interactions

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    1. Nishi says

      September 27, 2021 at 1:42 pm

      Love the recipe. Where did you buy these jars from?5 stars

      Reply
      • Archana says

        September 30, 2021 at 7:58 pm

        They are from amazon and I have them linked on the recipe card.

        Reply
      • Roma says

        October 01, 2021 at 5:55 pm

        Hi, i am looking for a warmer version. Can you warm this and does this affect the taste.

        Reply
        • Archana says

          October 08, 2021 at 8:49 am

          Yes absolutely! Pop it in the microwave before adding the nut butter, fruits and other toppings and you have a warm version.

          Reply
    2. Lakshmi says

      February 02, 2022 at 10:40 am

      Can we heat this in morning . Don’t want to eat chilled breakfast in the morning.4 stars

      Reply
      • Archana says

        February 02, 2022 at 11:31 am

        Yes! You can reheat this in the microwave before adding the toppings.

        Reply
    3. Roopa Gandhi says

      February 03, 2022 at 8:36 pm

      Loved it!!
      Initially messed it up by putting both the bottles contents in 1 bottle but corrected it next morning by dividing. Added Prabhu butter, sliced almonds and shredded coconut. Yummm!!
      Thanks for a great recipe and suggestions for the bottles. I am using them for overnight oats and making yogurt at home.5 stars

      Reply
      • Archana says

        February 04, 2022 at 1:10 pm

        Thank you Roopa.

        Reply
    4. Anuradha Dutta says

      March 09, 2022 at 10:49 am

      Looks great! Where are the jars from?

      Reply
      • Archana says

        March 09, 2022 at 6:36 pm

        Thank you! Jars are from amazon and I have linked them on the recipe card.

        Reply
    5. Stacy says

      June 09, 2022 at 1:49 pm

      This is our go-to breakfast. So good and tasty and keeps me full all morning.5 stars

      Reply
      • Archana says

        June 09, 2022 at 7:53 pm

        Thank you for the feedback Stacy!

        Reply
    6. Bijal says

      June 13, 2022 at 10:24 pm

      Love this recipe for meal prepping my breakfast for the week!! Sometimes I will add extra protein too, usually hemp seeds. So yum!5 stars

      Reply
    7. Pavi says

      January 09, 2023 at 3:36 pm

      Hi Archana. Can I add flax seed instead of hemp

      Reply
      • Archana says

        January 09, 2023 at 4:40 pm

        yes absolutely!

        Reply
    8. Debbie says

      January 29, 2023 at 11:44 am

      I LOVE this recipe! ❤️
      So easy! So delicious! So versatile! I just mix all the ingredients in a covered bowl overnight, and divide into two servings in the morning.
      I love that it uses so few oats, great for people who can only tolerate them on a small scale.
      Sometimes I’ll add a couple sliced dried strawberries into the mix. My favourite topping are: some thawed berries, chopped walnuts, a diced apricot, some more hemp hearts, unsweetened coconut and a large splash of almond milk. Yum. SO yum!5 stars

      Reply
    9. Debbie says

      January 29, 2023 at 11:52 am

      Me again!
      Ohhh, I forgot to mention: I heat the oats then add my toppings (using microwave “reheat” function or about 1.5 minutes). Thanks for posting this recipe, you’ve improved my mornings!5 stars

      Reply
      • Archana says

        January 29, 2023 at 12:39 pm

        Yes, warming the overnight oats before adding the toppings is such a great idea for everyone who enjoys warm breakfast.

        Reply

    Primary Sidebar

    Hi, I'm Archana: a former software engineer, now a full-time blogger. I am a mother of two boys who share my love for food and cooking. Words I love to hear are, “Mom, what’s for dinner?” The same words I say to my mom every time we speak. I live in the greater New York City Area with my husband and sons.

    Learn More About Me!

    Archana's Essential Indian Instant Pot Cookbook

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