Tulo

Overnight Oats with Chia Recipe

A glass jar layered with thick overnight oats studded with chia seeds, topped with sliced banana and a drizzle of honey.
Photo by Karine Monteiro on Pexels

Chia seeds soak up liquid and swell into a gel as the oats sit overnight, which thickens the mixture into a pudding-like texture and adds fiber and protein without any cooking or added starch.

Prep
5 min
Cook
0 min
Total
485 min
Servings
4

Ingredients

Servings4
  • 2 cups old-fashioned rolled oats
  • 4 tbsp chia seeds
  • 2 cups milk
  • 1 cup plain Greek yogurt
  • 3 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1/4 tsp fine salt

Nutrition per serving

Calories
488
Protein
23g
Carbs
75g
Fat
10g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1In a large bowl or a large jar with a lid, whisk together the milk, Greek yogurt, maple syrup, vanilla extract, and salt until smooth.
  2. 2Stir in the rolled oats and chia seeds until every oat is coated and no dry pockets remain.
  3. 3Divide the mixture among four jars or airtight containers, cover, and refrigerate for at least 6 hours, or overnight.
  4. 4In the morning, stir well; the mixture should be thick and spoonable. If it seems too thick, stir in a splash of milk to loosen it.
  5. 5Top with fresh fruit, nuts, or seeds just before eating.

Tips & variations

  • Swap the maple syrup for mashed banana or a spoonful of jam for sweetness without added sugar.
  • Use old-fashioned rolled oats, not instant or steel-cut; instant oats turn mushy and steel-cut oats stay too firm without cooking.
  • For a nut-free protein boost, stir in a scoop of plain protein powder along with the milk.
  • Make a big batch in one bowl, then portion into jars, rather than mixing each jar separately, for less cleanup.

Storage & reheating

Store covered in the refrigerator for up to 5 days. The oats are meant to be eaten cold; if a warmer bowl is preferred, microwave individual portions in 20-second bursts, stirring between each, since chia gel can seize slightly with sudden heat.

Tips from the Tulo kitchen

  • Layering toppings like granola or nuts in just before eating instead of overnight keeps them crunchy instead of soggy.
  • If using a dairy-free milk, choose a thicker one like oat or coconut milk; thinner nut milks can leave the oats runny even after a full overnight soak.

FAQ

Can I use water instead of milk?

Yes, but the oats will taste much plainer and less creamy. If using water, stir in extra yogurt or a spoonful of nut butter to make up for the lost richness.

Why are my overnight oats still runny in the morning?

The chia seeds likely didn't get enough time to hydrate, or too little chia was used relative to liquid. Stir well and refrigerate for another hour or two; the gel continues to thicken for up to 24 hours.

Can I make overnight oats without chia seeds?

Yes, they'll still thicken from the oats alone, just with a looser, less pudding-like texture. Reduce the milk by about 2 tablespoons per serving to compensate.

Do overnight oats need to be cooked before eating?

No. The combination of soaking time and moisture is enough to soften the oats fully; no heat is required.

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