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overnight oats in an individual jar
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4.8 from 15 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


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

Optional Toppings

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


  • 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.



  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


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
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