Overnight Oats with Chia Seeds (Meal-Prep Friendly)
These creamy overnight oats are perfect for busy mornings when you want something healthy and delicious waiting for you in the fridge! Anyone who loves easy breakfast prep will absolutely adore this recipe. The best part? You’ll have a nutritious, filling breakfast ready to grab and go all week long.
Recipe Details
Timing & Servings: Active Time: 10 minutes, Total Time: 8 hours 10 minutes, Serves: 2 people.
Nutrition Profile: Mediterranean Diet, Sesame-Free, Soy-Free, High-Fiber, Heart-Healthy, Vegetarian, Egg-Free, Gluten-Free.
Nutrition Facts (per serving): 390 Calories, 23g Fat, 40g Carbs, 12g Protein.
Ingredients You’ll Need
Unsweetened plain almond milk: You’ll need 1⅓ cups of this creamy base. It keeps things light and adds the perfect nutty flavor that pairs beautifully with the oats.
Old-fashioned rolled oats: One cup is all you need! These are the stars of the show and will soak up all those delicious flavors overnight.
Low-fat plain Greek yogurt: Just ¼ cup adds amazing creaminess and protein. Greek-style works perfectly here and makes everything so much more satisfying.
Chia seeds: One tablespoon of these tiny powerhouses will thicken everything up and add healthy omega-3s. You can use white or black chia seeds!
Ground cinnamon: A quarter teaspoon brings warmth and cozy flavor. It makes your kitchen smell amazing too!
Salt: Just ⅛ teaspoon brings out all the flavors. Don’t skip this little bit – it makes such a difference!
Chopped peaches: You’ll need ¾ cup total, divided between the mix and toppings. Fresh or frozen work great – just thaw frozen ones first.
Chopped pecans: ¼ cup plus 2 tablespoons, divided. These add the most wonderful crunch and nutty flavor that goes perfectly with peaches.
Pure maple syrup: Two teaspoons for serving if you want extra sweetness. This is totally optional but so good!
How to Make Overnight Oats with Chia Seeds
Step 1: Grab a medium bowl and combine the almond milk, oats, yogurt, chia seeds, cinnamon, and salt. Add ½ cup of the chopped peaches and ¼ cup of the pecans. Stir everything together really well so it’s all mixed up nicely. Cover the bowl and pop it in the fridge for at least 8 hours or up to 5 days.
Step 2: When you’re ready to eat, divide the oat mixture between 2 bowls. Top each bowl with 2 tablespoons of the remaining peaches and 1 tablespoon of the remaining pecans. Drizzle with maple syrup if you want that extra touch of sweetness!
Easy and Quick Overnight Oats Version
Want to make this even simpler? You can skip chopping fresh peaches and use canned peaches in juice instead! Just drain them well and chop them up. You can also use pre-chopped pecans from the store to save time. The flavor will still be absolutely amazing, and you’ll save yourself a few minutes of prep work!
Serving Ideas
This recipe makes a complete, satisfying breakfast all on its own! If you want to make it extra special, try serving it with a cup of hot coffee or herbal tea. You could also add a dollop of extra yogurt on top or sprinkle some coconut flakes for more texture.
Storage
Store your prepared overnight oats in airtight containers in the refrigerator for up to 5 days. Mason jars work perfectly for grab-and-go breakfasts! No need to reheat – they’re meant to be enjoyed cold and creamy straight from the fridge.
Substitutions
No almond milk? Any milk you have works great here! You can swap in regular milk, oat milk, or soy milk. Want to make it dairy-free? Just use your favorite plant-based yogurt instead of Greek yogurt. Any chopped fruit can replace the peaches – try berries, apples, or bananas!
Pro Tips
- Perfect thickness: If your oats seem too thick after sitting overnight, just stir in a splash more almond milk!
- Meal prep magic: Make individual portions in mason jars for the easiest grab-and-go breakfast ever.
- Chia seed trick: Let the mixture sit for 5 minutes after stirring, then stir again. This prevents the chia seeds from clumping together.
- Flavor boost: Add a splash of vanilla extract to make everything taste even more amazing!
FAQs
Why do you put chia seeds in overnight oats?
Chia seeds are amazing little additions! They boost the nutrition big time and help thicken the oats to give them that perfect pudding-like consistency. You can use either white or black chia seeds – they both work exactly the same way.
Is this recipe gluten-free?
You bet! Oats are naturally gluten-free, but sometimes there can be cross-contamination during processing. If you’re avoiding gluten, just make sure to buy oats with a gluten-free label on the package to be totally safe.
Can I make this recipe dairy-free?
Sure! Just swap in your favorite dairy-free yogurt instead of the Greek yogurt. Any plant-based yogurt works great, or you can even make your own. Just keep in mind that different yogurts will change the flavor and nutrition a bit.
Are overnight oats good for weight loss?
They can definitely be part of a healthy eating plan! The fiber in oats helps you feel full longer, and the protein adds to that satisfied feeling. Plus, the beta-glucan fiber in oats might help with satiety hormones. When you feel full and satisfied, you’re less likely to reach for snacks later!
I’d love to hear how your overnight oats turn out! Did you try any fun variations or different toppings? Share your thoughts in the comments below – I always enjoy hearing about your kitchen adventures!
