The Healthiest, Easiest Overnight Chia Oats


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.

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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kiwi and strawberry on top of milky chia seed mixture

Overnight Oat + Chia Pudding

The Health Investment
You've probably seen many recipes for overnight oats OR overnight chia pudding. I've tried both, but the COMBINATION of oats + chia seeds is my favorite.
Prep Time 5 mins
Course Breakfast, Lunch, Snack
Servings 1


  • 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!


*I like the Bob's Red Mill brand of gluten-free oats.
**You can buy chia seeds in most grocery stores; I get this brand on
***I use Malk unsweetened cashew milk.
****I like Artisana cashew butter because its only ingredient is organic raw cashews.

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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Title - The Easiest, Healthiest Overnight Oats - above picture of overnight oats and berries in a jar