The Best Overnight Chia Oats
Packed with fiber and protein, these overnight chia oats have the best creamy texture and can be made with chia seeds or basil seeds (for double the fiber!).
I never liked overnight oats until this recipe, but now I eat these oats every morning with berries. This recipe is a game changer. So, so good!
Why This Recipe is Better Than Other Overnight Oats Recipes
After trying many overnight oats recipes and feeling underwhelmed (and often grossed out), I decided to get to work perfecting my own overnight oats recipe. This one is a winner!
Here’s why I love it so much:
- It has the perfect oats to seeds to milk ratio.
- With minimal (or no) added sweetness, the oats can be sweetened to your liking when you serve them up to eat for breakfast.
- The recipe can easily be doubled or tripled.
- The overnight oats stay good in the refrigerator for several days, so you can prep the oats once and have breakfast ready to go all week.
- This recipe is incredibly customizable. Scroll through the post and see the recipe notes for all the tips on how to increase the protein (and fiber) and vary the flavor.
Base Recipe Ingredients
Here are the ingredients for the overnight chia oats base recipe:
- Old-Fashioned Rolled Oats: My favorite oats to use in this recipe are the sprouted rolled oats that I get from Costco, but regular, unsprouted rolled oats work great, too. Do not use quick oats or steel cut oats.
- Chia Seeds or Basil Seeds: This recipe can be made with all chia seeds, all basil seeds, or a combination. When I first started making this recipe, I made it with half chia seeds and half basil seeds, however, now I usually use all basil seeds (they have double the fiber of chia seeds with no taste, and I like the way they rehydrate in these oats). This is the brand of basil seeds I use {aff. link}.
- Milk: I always use unsweetened almond milk, because I like the flavor and creaminess. You can sub in dairy milk or another kind of non-dairy milk.
- Salt: The recipe calls for a pinch of salt. Don’t leave it out! It is really important for flavor.
- Pure Maple Syrup: Just a bit of pure maple syrup sweetens the oats perfectly. One tablespoon of syrup is used for the batch (which makes three servings). You can leave the syrup out completely and sweeten to taste, if desired.
Optional Add-Ins to Increase Protein and Flavor
Most often, I make the oats recipe above per the “base recipe” guidelines (except that I always add cinnamon).
However, you can easily adapt the recipe to increase protein and flavor by adding the following:
- Protein powder. NOTE: The brand of protein powder is important here, because the flavor will really come through after the oats have chilled. Use a brand you like the taste (and after taste) of. See the notes section of the recipe for the brand of protein powder I recommend. Add anywhere from 1/2 to 2 scoops of protein powder. ➡️ I don’t always use protein powder. The oats are fantastic without it.
- Cinnamon. Even though this ingredient is listed as optional, I always add 1/4 teaspoon ground cinnamon to the base recipe. It helps add depth of flavor without overpowering the oats with cinnamon.
The exact amount of protein and fiber in this recipe will be dependent on the type of milk used, whether you use chia seeds or basil seeds, and what you serve the oats with when eating.
How to Make Overnight Oats
Making these overnight chia oats couldn’t be easier!
- In a 4-cup container, combine the oats, seeds, salt, and cinnamon (if using).
- Add the almond milk and maple syrup (if using).
- Stir well, scraping the seeds off the bottom.
- Cover and refrigerate for 12 to 18 hours.
- When uncovering, some of the seeds will likely have settled on top of the oats. Give the oats a good stir before serving to recombine.
The biggest question I get when it comes to this recipe is: Do you eat the oats cold or warm? I eat these overnight chia oats every morning for breakfast cold straight from the fridge. I never liked cold oats until this recipe, but they are tremendously good! If you are adamantly opposed to cold oats, you can try warming the oats lightly in the microwave before serving.
What to Serve With Overnight Oats
When the oats are ready, scoop out a serving into a bowl and top with any of the following:
- A scoop of plain or sweetened Greek yogurt. This helps boost the protein for a hearty breakfast.
- Fresh berries, like raspberries, blueberries, blackberries or strawberries. Fresh or frozen berries can be used.
- Chopped nuts, like almonds, walnuts or pecans.
- Additional milk for flavor and/or to adjust the consistency.
I talked about these oats in this anti-inflammatory post and posted an Instagram reel here. Already the rave reviews are coming in! I recently made a triple batch of these oats for a mini family reunion, and it was the most requested breakfast item by far.
This recipe made with all basil seeds + a scoop of protein powder and served with 60 grams each of blueberries and raspberries + 1/3 cup plain Greek yogurt, yields 24 grams of protein and 16.5 grams of fiber per serving.
If you’re looking for a delicious, make-ahead breakfast high in fiber and protein-adjustable, these overnight oats are for you.
The Best Overnight Chia Oats
Ingredients
Base Recipe:
- 1 cup (105 g) old-fashioned rolled oats or sprouted rolled oats
- ¼ cup (45 g) chia seeds, basil seeds or a combination
- Pinch salt (a bit less than 1/8 teaspoon)
- 2 to 2 ¼ cups (500 to 525 g) unsweetened milk (see note)
- 1 tablespoon (22 g) pure maple syrup
Optional Add-Ins:
- ¼ teaspoon ground cinnamon, more or less, to taste
- 1 scoop vanilla protein powder (see note)
Optional Ingredients For Serving:
- Greek yogurt
- Fresh berries, like blueberries, raspberries, blackberries, strawberries, etc.
- Chopped nuts, like almonds, pecans or walnuts
Instructions
- In a container with a lid, toss together the oats, chia/basil seeds, and salt. Add additional add-ins, if using, like cinnamon and/or protein powder.
- Add the milk and maple syrup. Mix well, scraping up seeds from the bottom.
- Cover the container and refrigerate for 12 to 18 hours.
- Scoop out desired portion. Serve with Greek yogurt, fresh or frozen berries, chopped nuts, and additional milk, if desired.
Notes
Recommended Products
Recipe Source: from Mel’s Kitchen Cafe
Mel, oh Mel: Another great one. Now, because I know you are like me on Kefir, guess what? I replaced all the milk with Kefir, since the protein powder makes everything taste just great.
I can’t tell you how excited I am about this. I do 2.5 cups of kefir, 2 scoops of protein, keep the rest the same. That gives me 2 bowls of breakfast goodness.
THANK YOU!!!
I’ve started making kefir again and will definitely try that!! yay! Excited!
This is so good, and so filling! I had it for breakfast and wasn’t hungry for lunch until 2pm! Thanks for introducing me to basil seeds – I love how nutritious they are!
So happy to hear you are loving these oats, Julie!
I made this the other day, my husband looked at it the next morning, and wouldn’t eat it or even try it. I thought it was pretty good cold, but I heated mine up in the microwave with 1/2 cup frozen blueberries and it was delicious. I can totally get behind this!
Maybe with your rave review, your husband will be willing to try it! 🙂
I love hot oatmeal but have never liked overnight oats–like you, I thought they were kind of gross. This recipe is so easy and delicious. I made it with oat milk and chia seeds. (I haven’t been able to find basil seeds, so I’ll order those online eventually.). I included the cinnamon and added some frozen blueberries each morning. I didn’t like it straight out of the refrigerator, so I microwaved it for 30 seconds, just enough to get the chill off. I’m surprised I like it at that temperature but I do, which means I’ll eat this in the warmer months, unlike hot oatmeal. Thanks, Mel!
I appreciate your comment and details of how you are enjoying this, Nell – thank you!
I’ve tried a few other overnight oats recipes without success, but I love this one! I started doing a minor change of substituting Chobani 20g protein yogurt smoothies for the milk and leaving out the maple syrup. Feels like an easy way to bump the protein and I like the flavor options they have. Thanks for sharing this!
Thanks for adding your variation, Annie!
You’ve converted me! I’ve been eating this on repeat ever since you included the “loose recipe” directions in one of your emails. Then, I made your Healthy Egg & Veggie cups over the weekend & it’s been my go-to brunch/lunch combo. My kids look at me like I have 2 heads as I eat my egg cups & chia seeds, but my body thanks me! Very satisfying! I’m all about avoiding glucose crashes & this combo is a winner for me. Steady energy. No cravings!
Hahaha, this made me laugh out loud because the other day we were at my son’s tennis match and one of the other moms asked the group of adults standing there what they eat for breakfast and my 13-year old shouted “my mom eats the weirdest stuff!” Hey, it works for me and my body is loving the gut-healthy boost, so I’m sticking with it, haha.
I just finished eating a bowl of this and am having to stop myself from getting a second, smaller scoop. Can’t believe I’m saying that about overnight oats-haha!
I don’t know exactly what makes this better than other recipes I’ve made (maybe the chia seed:oat:milk ratio?) but it absolutely is! Love the addition of Greek yogurt and berries as well. Thanks for sharing!
So happy to hear the rave reviews, Nicole. I’m with you, I don’t know what it is about this version that finally won me over, but the ratios work for my taste buds!
Always thought I should try overnight oats but the thought of eating cold oatmeal didn’t appeal. Tried these last night and just added strawberries and they were delicious after a minute in the microwave. Will add nuts, other fruit and greek yogurt or a combination next time. Currently using chia seeds since that’s what WM had but will try with basil next time. Thanks for providing a quick, healthy recipe for breakfast.
So yummy! Great with gluten free oats. I used certified gluten free Bob’s regular oats.
Glad this recipe worked out for you, Emily!
I’m crazy about this recipe. It takes under three minutes to put together, I can eat one batch for a couple of days, and it is SO healthy and delicious. Thank you for introducing me to basil seeds!!!!! Lots of love to Mel.
Yes!! Yay!! 100% in agreement. 🙂
I’m so glad I found your recipe. I’ve been experimenting with Chia pudding and none of it has been amazing enough to make me want to eat it all that often. Your recipe however, I can’t wait to eat it when I wake up! It is that good. It’s simple and easy to mix in all sorts of different flavors. I actually put my protein powder in the morning of and mix before adding the fruit. Thanks for the recipe!
I feel the same way, Stephany – and I’m so thrilled that so many of you in the comment thread have fallen in love with these oats, too. Thanks for adding your variation!
I was struggling recently for a breakfast option that is healthy, convenient, and fast. I prayed about my health and eating choices Tuesday morning and feel this recipe was an answer to prayer, as it was in my inbox Tuesday afternoon. 🙂 I have been having it for breakfast the past 3 mornings and love it! Thank you so much for the kick start I needed to starting my days off on a good note with a good breakfast.
I’m so happy this oats recipe has been helpful, Rachelle!!
Ok…probably going to get me a lot of hate, but, IMO people rely too much on protein powder for their protein. Consumer Reports just tested a bunch of them and found that the majority of them were full of lead. They did find a few that were fine.
I believe the protein powder that tested high for lead was found in specific ones:
-Plant-based proteins (pea, rice, soy) tend to have more lead than whey or animal-based proteins.
-Chocolate powders had about 4× more lead on average than vanilla in testing.
This happens because cocoa plants absorb heavy metals from soil, which end up in cocoa powder used for flavoring.
This is why we don’t tend to go with lead or pea protein powders.
Thanks for the input!
I’ve never been a big oatmeal person, but decided to try these out for an easy, quick before-school breakfast. They are absolutely delicious! I put some frozen huckleberries in with, and it’s good both cold and hot. Thank you for this recipe!!
Yay, Karalee! So glad you liked these. I’ve also been adding a bit of treasured huckleberries from my freezer to these oats, and it’s the perfect breakfast.
The blog contains the statement that basil seeds have double the fiber and protein of chia seeds, which is only partially correct. Basil seeds do contain significantly more fiber, but contain slightly less protein than chia seeds, and chia seeds are a complete protein while basil seeds are not.
You are right – thanks for the correction! I was hung up on the “double the fiber” and lumped the protein in with that. I’ve corrected those areas of the blog post.
I’ve eating these in the morning ON REPEAT since you posted them. Thank you! I drizzle with a little PBfit too. Mega yum.
Oh yum, I’ll have to try the PB fit drizzle!
How gelatinous do the basil seeds get?
Is it very noticeable mixed in with everything else?
Thanks!!
Hi Laura, the basil seeds rehydrate a bit more gelatinous than chia seeds, but I think they are great with the oats – I don’t think the texture overpowers the rest of the recipe.
Mel, I have to tell you about my favorite recent discovery: Protein Oats from Bob’s Red Mill. I don’t know what magic they use, but each 1/3 cup serving has 10 grams of protein and the only ingredient is oats (they’re old fashioned rolled style too). Those combined with Fairlife skim milk will up the protein content tremendously without using protein powder! I have a recipe I like from Home & Kind but this one has fewer steps and sounds delicious as well. I didn’t like them either before I found Brittany’s.
Thanks for the tip, Kylie!
When I have one one hand, I really like mashing a ripe banana into the overnight oats…it adds sweetness and creaminess without having to add extra sugar. With the banana, my favorite mix-ins are a spoon of cocoa powder, frozen blueberries, or a swirl of strawberry jam!
Thanks for sharing, Lindsey!
I have always wanted to like oats and I just could not get past a few bites until…..I tried this recipe. I’ve been eating them for the last three weeks and absolutely love them. I did not have almond milk on hand and so I used dairy milk which I kind of liked the idea of the protein in regular milk and now I will be adding some greek yogurt tomorrow morning! What a great idea!!
That’s fantastic, Kim! So happy you have loved these oats! And yes, dairy milk does have a boost of protein, so it’s a great option if people are not dairy-free.
Hi Mel, thank you for another wonderful recipe! What brand of Almond Milk do you use? I would like to try it again because I’ve tried it in the past and it’s not my favorite. I still love regular cows milk. Not sure which is “healthier”?
I honestly don’t know if one is “healthier” than the other. I initially used almond milk because I started eating these oats when I had cut out dairy from my diet. And now I’ve just stuck with it, because I love the oats so much made with almond milk. Almond milk doesn’t have as much protein as dairy milk…and depending on the milk fat percentage in dairy milk, one or the other might be creamier? I use Silk organic unsweetened almond milk mostly (because I grab it at Costco), but I’ve also really liked Califia organic almond milk, too (found it at Walmart). And the other day in my Walmart grocery delivery order, they accidentally gave me the Califia toasted coconut almond milk instead of the unsweetened almond milk, and WOW, that was yummy.
Thank you Mel! Appreciate you 🙂
Can’t wait to make these. Just waiting for my basil seed order from Amazon. I agree with all the comments. I’ve never wanted to even try overnight oats. But you all of convinced me. I have a hard time eating breakfast so I think this will be the answer. And all your recipes, Mel, are really special. So can’t wait for Amazon!
I’m equally excited for that Amazon delivery to get to you, Shari! Let me know what you think!
I’ve been eating these every morning for a couple weeks…I warm them up for about 90 seconds, add some berries and a drizzle of peanut butter, and then about a tablespoon of granola (currently your peanut butter chocolate)…so good!!
I’ve never really liked overnight oats, but I’m LOVING eating this for breakfast!
Yay! That makes me so happy!!
I’ve made these every week since your AI post a few weeks ago. I eat them cold and warm – I like to vary it up. Both turn out great!
Thanks for the recipe – these are fabulous!!
So helpful, Melissa! Glad you enjoy them both cold and warm. Thanks for letting me know!
A delicious oat recipe! A splash of vanilla to the basic recipe is good too. Made it seem a little sweeter without adding any more sweeteners, at least to me. 🙂
OK – I’ll try them. I am a firm hater of overnight oats. I keep trying new ways to make it and I never can get past the texture and taste….But, I trust you. 🙂
Haha, well…you still may hate these…and that’s ok! We can still be friends! 🙂
These are so good and I have them every morning for breakfast! This is coming from someone who had never tried overnight oats before cause I thought they sounded gross. Haha I add a drizzle of honey on mine after I add fruit and it’s so good too!
So happy you love these, Shanna! I agree about overnight oats sounding gross (and lots of variations actually are gross, haha). These are a winner, though!
Would this work with Hemp Hearts in place of the basil seeds and/or chia seeds?
I haven’t tried hemp hearts, Pat – sorry I don’t know. Worth experimenting though!
Hemp hearts don’t hydrate the way that the seeds do. They would be better used as a topping like nuts.
These are delicious! I made these after you posted about your anti-inflammatory diet and have made them a couple times since. You inspired me to increase my water and fiber intake. They are easy and quick to prepare, taste good, and keep me feeling full. Thanks for another great recipe, Mel!
Yay, Angie! Thanks for letting me know all of that!
I’ve eaten cold overnight oats every single day for 14 years and can’t wait to wake up each morning to another bowl. (If it’s a day trip I even bring them with me on vacation!) I never thought to serve it with yogurt on the side. I always mix my yogurt in with everything else. I’ll have to try it your way!
Ok, love this! Gives me hope I won’t be sick of these oats even after a decade!
I’ve been needing a quick nutritious option for breakfast, saw this on your anti inflammatory post and tried it. Glad to now have a real recipe to save as I’ve had to keep going back and looking for my screen shot I took from instagram! Ha! Anyway, Yum! I add raisins and coconut flakes and a big handful of nuts. Easy! Thanks for another great recipe!
Haha, I posted it for my benefit, too! I mean, I pretty much have the recipe memorized, but I wanted it solidified on the blog because it is such a favorite.
I haven’t ever commented even though I am a long time follower and Mel fan. This recipe has changed the way I do breakfast! When I visited my college girls I prepared mix of oats, chia, and basil seeds for each of them! We love this recipe! Thank you!
I love this so much, Micole! Thank you for sharing! I really am so happy that you and your girls are loving these (my siblings loved the oats when I made them last week for a mini reunion).
I’ve made them a few times now and I love them. My latest batch I used a Premier protein shake for 11 of the ounces and then unsweetened almond milk for the other 7 ounces. It worked well. Thanks for another winner Mel!!
Love this variation, Michelle! Thanks for sharing!
I have had this for breakfast almost every morning since you posted this a couple weeks ago. I have not been a huge oatmeal fan. I mean, I’ll eat it but it’s not my preference for breakfast. I often would get a crash afterwards. But this recipe is FANTASTIC! I LOVE IT! It is very filling after I eat it and I don’t get the crash that I would get with a typical oatmeal breakfast. I add lots of fresh berries and walnuts and it is so tasty! I’ll be interested to see how this affects my cholesterol numbers. Always looking to improve my diet and this one makes it pretty easy to get extra fiber. Thanks for another yummy recipe Mel!
So thrilled to hear this, Sarah! It makes me actually ridiculously happy that so many of us are eating the same thing each morning. Solidarity!
Does steel cut oats work in this recipe?
Unfortunately, steel cut oats won’t work in this recipe.
I have already commented on this recipe on Instagram, but will comment here too because I’m such an overnight oats fan! This is very similar to the base recipe I have been using for years. It’s an easy breakfast you can pack to work, if you make individual servings in jars. I do 1/3 cup oats, 2/3 cups unsweetened almond milk, 1 tablespoon chia seeds, and a couple spoonful Greek yogurt (I do flavored but no sugar added so the calories are a bit lower; I can’t manage plain Greek yogurt). I combine all that in the jars and give it a good stir. Then add berries the day of or night before. The almond milk and yogurt make it nice and creamy and keep me full through the morning.
Thanks to Mel, I have basil seeds on order right now and plan to try them in my batch next week! I had never heard of them before, but I am big on trying to get a lot of fiber at breakfast. My cholesterol numbers went down this past year, and I think it’s in large part thanks to making these overnight oats a habit 4 or so days each week.
Thanks for the comment, Emily! My LDL cholesterol also saw a huge dip after I had been eating these oats every day for a couple of months (having said that, I also made other changes, too, so I don’t know that it was all due to this breakfast – although it IS packed with fiber, and that’s a good thing regardless!).
Where do you buy basil seeds?
Hi Kathy, I get them from Amazon here.
Mel, that link goes to an IP post on your site.
Thanks for the catch. Just fixed the link!
I made this recipe after you talked about it on your anti-inflammatory post. I let it sit in the fridge overnight (15ish hours) and it was very watery. I wasn’t sure if that was how it was supposed to turn out (new to overnight oats here), but your pictures make it look much thicker. I followed the recipe. My only difference was using all chia seeds. Any ideas on what went wrong?
Hi Megan, thanks for your comment! It reminded me that I wanted to put a note in the recipe about using all chia seeds and also talk about milk. Using all chia seeds might be contributing to the watery texture (you can reduce the milk by 1/4 to 1/3 cup), but it also could be the type of milk? Are you using almond milk?
Yep, I used almond milk! I left them in the fridge and just checked them again (3 days later). They seem to have thickened up nicely! Next time I make them I’ll try reducing the milk a bit. Thanks Mel!
Hi Megan, I used all chia seeds but added another cup of oats to mine to thicken it up. Also, I use unsweetened soy milk. The extra oats thicken it up quite a bit when left overnight.
Thanks for chiming in on this, Leslie!