Simple Overnight Rolled Oats with Chia Seeds
This simple overnight rolled oats with chia seeds breakfast are delicious. Full of flavor, nutritious, not very heavy, and healthy! If you are an oats lover, there is another way to make it that doesn’t involve cooking. No cooking? You’ve got to love it, then!
Rolled Oats and Chia Seeds as power Food
Oats are one of the healthiest grains and offer numerous health benefits. They are rich in soluble and insoluble fiber and can control cholesterol levels.
Chia seeds are a rich source of vitamins, dietary fiber, and minerals.
Being a scientist for so many years taught me that the best way to send a message across the table is to show it in a visual form. Aka, tables, or charts. So, let’s dig deeper and see what essential nutrients these famous oats and chia seeds have. See the comparison table below with data for the old-fashioned rolled oats from Whole Foods Market, where I usually get them from. And general data for dried chia seeds.
| 0.5 cup old-fashioned rolled oats | 9 g of dried chia seeds (1 tsp is about 3.4 g) | Recommended Daily Intake | |
| Protein | 5 g | 1.65 g | 46 g (W) | 56 g (M) |
| Total lipid (fat) | 2.5 g | 3.8 g | 44 g (W) | 77 g (M) |
| Fiber, total dietary | 4 g | 2.46 g | 25 g (W) | 31 g (M) |
| Carbohydrates | 27 g | 2.6 g | 130 g |
| Calcium, Ca | 20 mg | 23 mg | 1000 mg |
| Iron, Fe | 1.8 mg | 0.516 mg | 18 mg (W) | 8 mg (M) |
| Magnesium, Mg | 46 mg | 35.3 mg | 320 mg (W) | 420 mg (M) |
| Phosphorus, P | 138 mg | 57.8 mg | 700 mg |
| Potassium, K | 164 mg | 73.2 mg | 2600 mg (W) | 3400 mg (M) |
| Thiamin | 0.100 mg | 0.148 mg | 1.1 mg (W) | 1.2 mg (M) |
You can find more information on a complete list of nutrients here, but these are some important ones to consider.
So, combining rolled oats and chia seeds in one meal is an excellent idea. Both provide a different proportion of nutrients for a complete nutritious breakfast.
How to Make Overnight Oats with Chia Seeds
It will become your favorite go-to recipe when you learn how easy it is to make breakfast of rolled oats and chia seeds. Here are the steps involved:
- Prepare the dish where you will make it. It could be a cereal bowl or a small glass jar.
- Measure your rolled oats and pour them into the jar.
- Measure the chia seeds and add them to the oats.
- Add vanilla extract and honey.
- Pour milk over the mixture.
- Add plain yogurt.
- Mix everything with a spoon.
- Leave it in the fridge overnight to soak.
When you get up in the morning, you don’t have to wonder what you will eat for breakfast. It will be smiling at you from the fridge. You just need to add the topping of your choice.
One excellent recommendation is to add peanut butter as an additional source of protein. Berries always go great, as well as bananas. And some dark chocolate on top, why not!
I avoid adding too much sugar since fruits and chocolate on top will make it sweet enough. But, if you like your rolled oats and chia seeds breakfast sweeter, please adjust the recipe to add more honey during preparation.
Enjoy your rolled oats and chia breakfast! If you liked this recipe, here are some other great options to try.
Simple Overnight Rolled Oats with Chia Seeds Breakfast
Ingredients
- 1/3 cup old-fashioned rolled oats
- 1 tsp chia seeds
- 1/3 cup milk almond milk as a substitution
- 1/3 cup yogurt plain
- 1 tsp honey
- 1/2 tsp vanilla
Instructions
- Prepare the dish where you will make it. It could be a cereal bowl or a small glass jar.
- Measure your rolled oats and pour them into the jar
- Measure the chia seeds and add them to the oats.
- Add vanilla extract and honey.
- Pour milk over the mixture.
- Add plain yogurt.
- Mix everything with a spoon.
- Cover the jar and leave it in the fridge overnight to soak.
- Top it off with your favorite fruits. It tastes great with berries and bananas. Add some shredded chocolate on top. Add peanut butter on top as an additional protein source.
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