Seven Chia Overnight Oats Recipes (Best Healthy Weight-Control Breakfast)

Seven chia overnight oats recipes are the easy healthy make-the-night-before breakfast is sweeping the nation! And I am riding along, presenting here a basic recipe as well as fancier ones. All are easy, all are healthy.

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Seven Chia Overnight Oats Recipes

These seven chia overnight oats are the perfect breakfast choice to control weight! Did you know?

And that is only one of several benefits of this easy, inexpensive breakfast called “overnight oats.” The nutritional profile includes fiber, blood sugar regulation, antioxidants, immunity defense and more.

Add to that nutritional profile the near-perfect protein source of chia seeds, and the good nutrition levels get so high it’s just silly.

My seven chia overnight oat recipes are perfect for anyone eating plant-based, vegan, vegetarian, gluten-free and whole30! Also, these recipes are refined-sugar-free and oil-free. Read on to learn why chia overnight oats are good great for you!

What are Chia Overnight Oats?

If you haven’t heard of overnight oats, they are easy to explain. Here is how to make overnight oats in general, and specifically, chia overnight oats.

Just mix rolled oats (not instant) in with water, milk or yogurt, add in some chia seeds – black or white, and add to that some stir-ins such as fruit or chocolate. Let it sit overnight in the refrigerator to fuse the flavors and your breakfast is ready to go in the morning.

Just grab the jar out of the fridge, stir it up and gobble it down. Want it warm? Zap it.

Are Rolled Oats Good for You?

YES! So good. So many benefits, including a unique soluble fiber and soaring anti-oxidants.

The list of health benefits rolled oats provides is long. Lower blood sugar, better cholesterol levels, skin support, constipation cure, reduced blood pressure and digestion support.

Even though overnight oats can be made with other things – steel cut oats for instance – I prefer using gluten-free rolled oats.

If you haven’t yet tried overnight oats, I recommend it highly. Seriously, so much more healthy, cost-effective than a store-bought boxed cereal.

Read on to see the various recipes I created that my family loves and that take overnight oats to a new amazing level. Want to keep it super simple, at least at first try? Just stir some strawberries into the basic recipe and gobble it up.

How Healthy are Chia Overnight Oats?

These tiny little protein packages are sweeping healthy-eating circles for some time now. And with good reason, since they are bursting with nutrition that benefits just about every body process.

In that way, they are similar to nutritious avocados. These two certainly have earned the label of superfood. To read more about how chia seeds are a near perfect food nutritionally, read this article.

To add chia seeds to overnight oats is a no-brainer. They provide protein, while the oats provide fiber, and just those two benefits alone make your resulting chia overnight oats breakfast fantastic for you!

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Recipes #1-7: A Variety of Delicious Chia Overnight Oats Recipes

The base recipe makes about 1 cup of delicious classic overnight oats. I add a tablespoon of top-grade natural maple syrup per cup, but sometimes fruit adds enough sweetener so you be the judge. The base recipe is delicious alone, but I suggest you try one or more flavors in recipes #2 thru #7 below to add to the base and make your oats even more exciting.

Course Breakfast, Snack

Cuisine vegan, dairy-free, gluten-free

Keyword chia overnight oats, chia overnight oats recipe, chocolate chia pudding, chocolate overnight oats, flavored chia overnight oats

Does it keep? 1 day refrigerated

Prep Time 10 minutes

Cook Time 1 day

Total Time 1 day 10 minutes

Servings 7

Calories 237 kcal

Author Dee Dine

Ingredients

Base Recipe #1: The Basic Chia Overnight Oats Recipe

• 3/4 cup gluten-free rolled oats (uncooked; not instant oats)
• 1 cup almond or cashew milk
• 2 tbsp white or black chia seeds
• 1 tbsp ACV or lemon juice (you won't taste either! It is important to remove to deactivate phytates in oats, thus easing digestion)
• 1 tbsp maple syrup
• 1 tbsp nut butter

#2 : Zucchini Spice Bread Oats - Filling comforting breakfast with tasty clean spices

• 1 base recipe for chia overnight oats
• 1/4 cup chopped or spiralized zucchini
• 1 tsp flax seed
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp ground ginger
• pinch of cloves
• pinch of salt

#3 : Mayan Chocolate Quinoa Oats - high in protein (quinoa) and mood-boosting cacao

• 1 base recipe for chia overnight oats
• 1/2 cup cooked cooked quinoa (To cook quinoa simmer 1-part rinsed quinoa in 2-parts water for 15 minutes - rinsing dry quinoa removes any bitter coating on the seed)
• 1 tbsp cacao powder
• 1/4 tsp Cayenne pepper
• 1 tsp ground cinnamon
• 1 tbsp maple syrup

#4 : Rosewater Lavender Berry Oats - High in protein, bright berry flavor and elegant floral scent

• 1 base recipe for chia overnight oats
• 1/2 cup raspberries
• 1 tbsp white chia seeds
• 1 tsp Rose water
• Edible flower petals for color (I used lavender and rosebuds)

#5 : Mint Fudge Ripple Oats - high in protein (chia) and bright minty chocolate energizer

• 1 base recipe for chia overnight oats
• 1 tbsp cacao powder
• 2 chopped mint leaves
• 1/2 cup plant yogurt
• 1 tsp black chia seeds
• 2 tbsp healthy mint dark chocolate sauce (mix 1 tbsp cacao powder + 1 tbsp melted coconut oil + 1 tbsp maple syrup + 1/2 tsp peppermint extract)

#6 : Coconut Citrus Fruit Oats - high immune booster, and lovely fresh tropical flavor

• 1 base recipe for chia overnight oats
• 2 tbsp chopped mango
• 1 tbsp orange juice
• 1 tsp lemon juice
• 1/2 cup
• coconut yogurt
• 1 tsp Baobab (a nutritional superfood - high in vitamin C - that adds a citrus flavor)

#7 : Carrot Cake Date Oats - Filling and nutritious dessert for breakfast

• 1 base recipe for chia overnight oats
• 1 tbsp grated carrots
• 1 medjool date soaked pitted, chopped
• 1 tsp cinnamon
• 1 tsp vanilla paste
• 1 tsp Lucuma powder (a superfood root that sweetens like nutritional candy)

Instructions

To Make any of these Overnight Oats Recipes

1. First make the base oat recipe, and then stir in the other ingredients listed in the recipe you want to make. Add a bit more plant milk if you feel things are looking too dry. It will soak it up overnight.

   If you want a super creamy consistency, feel free to blend the mixture. But stirring it is just fine.

2. Always taste-test before adding the sweetener to be sure it needs it, sometimes the fruit or superfood powder is sweet enough.

3. Set covered in the refrigerator overnight; next morning, stir and eat!

   Want to blend it at this point, sure, and it will be even creamier.

   Want it warm, microwave it uncovered for 30-60 seconds and stir. Enjoy!

Recipe Notes

The nutritional facts are for the base chia overnight oats recipe only.

Nutrition Facts

Recipes #1-7: A Variety of Delicious Chia Overnight Oats Recipes

Amount Per Serving

Calories 237 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 2g10%

Cholesterol 1mg0%

Sodium 236mg10%

Potassium 435mg12%

Carbohydrates 70g23%

Fiber 12g48%

Sugar 9g10%

Protein 14g28%

Vitamin A 85IU2%

Vitamin C 8mg10%

Calcium 443mg44%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

Dee Dine

Dee Dine is the recipe developer and writer behind Green Smoothie Gourmet. She shares her super healthy wholesome recipes on her blog and her Instagram that she feeds her family and friends. She gravitates toward recipes that are fast to create, plant-based, nutritious, easy, and use familiar ingredients. And chocolate is always a good idea! More about Dee.