Tulo

Overnight Oats with Chia Seeds Recipe

Chia seeds absorb roughly ten times their weight in liquid and swell into a gel as they sit, which is what turns a bowl of raw oats and milk from soupy to thick and pudding-like by morning without any stovetop cooking.

Prep
10 min
Cook
0 min
Total
490 min
Servings
4

Ingredients

Servings4
  • 1 cup old-fashioned rolled oats
  • 3 tbsp chia seeds
  • 1 cup milk (dairy or plant-based)
  • 1/2 cup plain yogurt
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1 cup fresh berries, for topping

Nutrition per serving

Calories
294
Protein
9g
Carbs
43g
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 jar or bowl, combine the rolled oats, chia seeds, milk, yogurt, maple syrup, vanilla, and salt.
  2. 2Stir vigorously for a full 30 seconds, scraping the bottom and sides so no dry clumps of chia seeds settle at the bottom.
  3. 3Cover and refrigerate for at least 4 hours, or overnight.
  4. 4Stir again before serving, thinning with a splash of milk if the mixture has thickened more than you'd like.
  5. 5Top with fresh berries and any additional toppings just before eating.
How to Start Meal Prepping

Tips & variations

  • Use old-fashioned rolled oats, not instant or quick oats, which turn gluey and lose their texture entirely after hours in liquid.
  • Any milk works, dairy, almond, oat, or soy, though thinner plant milks may need an extra tablespoon or two to reach the same thickness as dairy milk.
  • Stir in a spoonful of peanut butter, cocoa powder, or mashed banana with the wet ingredients for flavor variations without changing the base ratio.
  • Double or triple the recipe and portion into individual jars for a batch that covers 3-4 breakfasts at once.

Storage & reheating

Store covered in the refrigerator for up to 5 days. The oats are meant to be eaten cold, no reheating needed, but a quick stir before serving redistributes any liquid that's separated on top. If eaten warm is preferred, microwave in 20-second bursts, though this softens the chia gel considerably.

Tips from the Tulo kitchen

  • A wide-mouth pint jar makes it much easier to stir and scrape the bottom than a narrow jar or bottle.
  • Add crunchy toppings like granola or nuts right before eating rather than during prep, so they don't turn soggy overnight.

FAQ

Why are my overnight oats too runny or too thick?

The oat-to-liquid ratio here is roughly 1 cup oats to 1.5 cups combined milk and yogurt; add an extra splash of milk for a thinner result, or an extra tablespoon of oats or chia for a thicker one, and adjust before the next batch.

Can I use quick oats instead of rolled oats?

Yes, but quick oats break down further and give a smoother, almost mushy texture rather than the slightly chewy bite rolled oats hold onto overnight.

Do I have to use chia seeds?

They can be left out, but the mixture will stay thinner and more like a milky bowl of oats rather than a thick pudding, since chia is what does most of the thickening work.

How long do overnight oats with chia keep in the fridge?

Up to 5 days when covered tightly, making them a genuine make-ahead breakfast rather than something to prep the night before each time.

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