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Most nights, I make these overnight chia oats so that I can grab ’em the next morning as I run out the door.
You’ve probably seen many recipes for overnight oats OR overnight chia pudding; I’ve tried both. The combination of oats + chia seeds is my favorite for the following reasons:
- I’m not—and have never been!—a pudding girl. (You know when everyone was obsessed with those JELL-O chocolate pudding cups? GROSS.) Thus, chia pudding solo is not my favorite. Sure, I can dress it up with chopped fruit, nuts, nut butter, etc., but still…no thanks!
- I’m a huge fan of oatmeal (hot or cold), but oats don’t have the nutritional value that chia seeds do. That’s where the beautiful marriage of oats + chia seeds comes in!
- Chia seeds are a nutrient-dense superfood! They’re high in antioxidants, vitamins and minerals (namely calcium, potassium, and magnesium), omega-3 fatty acids (they have more omega-3s per gram than salmon!), dietary fiber, and protein.
- To read why I make sure to consume a diet rich in omega-3 fatty acids, read my prior post “Eating Enough Of This? Your Brain Health Depends On It…”
There you have it. The combination of oats PLUS chia seeds in this overnight chia oats recipe is a drop-the-mic no-brainer!
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Overnight Oat + Chia Pudding
- 3/4 cup gluten-free oats*
- 1/4 cup chia seeds**
- Filtered water
- 1/4 cup nut milk (optional)***
- 1 tablespoon nut butter (optional)****
- 1 handful chopped nuts and/or berries
- Find an 8 ounce jar/container with a lid. (I like to save and reuse glass jars from grocery store purchases like olives, kimchi, nut butter, mayonnaise, etc.)
- Add 3/4 cup gluten-free oats and 1/4 cup chia seeds to jar. Either shake or stir until they're mostly combined.
- Add your liquid of choice. Make sure it completely saturates the oats + seeds and rises about 1 centimeter above them. (I usually pour 1/4 cup nut milk into jar before I top it off with filtered water.)
- Cover and thoroughly shake mixture together.
- Leave in fridge to “set” for at least 5 hours (or overnight)!
- Before you eat, top with nut butter (my personal favorite!), berries, chopped nuts...anything!
NOTE: If your goal is weight loss, oatmeal may not be the best option for you. Oats are high on the glycemic index (GI); high-GI foods cause an increased and quicker rise in blood glucose (and usually insulin levels) post-consumption. In one study, participants ate either a breakfast of oats (high-GI) or a breakfast of eggs + fruit (low-GI). The conclusion was this:
The rapid absorption of glucose after consumption of high-GI meals induces a sequence of hormonal and metabolic changes that promote excessive food intake in obese subjects.
Translation: Consumption of the high-GI food (in this case, oatmeal) caused increased hunger and “excessive food intake” among the obese participants.
The reason I add so much protein to my oatmeal (in the form of chia seeds, nut milk, and nut butter) is so that I don’t experience increased hunger post-consumption. Also, some people do better when they consume higher-carb foods; there’s no one-size-fits-all diet that works for everyone. If your goal is weight maintenance (not loss) and you feel satiated and awesome (like I do!) after eating oat + chia pudding, then go for it!
Once you’ve tried this recipe, let me know what you think by commenting below 🙂
⇒ Hi, I’m Brooke, Certified Transformational Nutrition Coach and founder of The Health Investment. I teach you sustainable skills for healthy eating so that you get fit through food and actually enjoy the process! Click here to learn how!!
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