Active Time:10 minsTotal Time:8 hrs 10 minsServings:2Jump to Nutrition Facts

Active Time:10 minsTotal Time:8 hrs 10 minsServings:2

Active Time:10 mins

Active Time:

10 mins

Total Time:8 hrs 10 mins

Total Time:

8 hrs 10 mins

Servings:2

Servings:

2

Jump to Nutrition Facts

Jump to recipeMaking a batch of theseOvernight Oats with Chia Seedsin the evening means you’re in store for a delicious and nourishing breakfast the next morning. With the addition of chia seeds, you’ll enjoy thick andcreamy oatsthat provide a boost of fiber and heart-healthy omega-3 fats to start your day. We love using peaches for natural sweetness, but any fruit—fresh or frozen—will be a delicious substitute. Learn how easy it is to make them below, along with all of the information you need to make them your new favorite make-ahead breakfast!How to Make Overnight Oats with Chia Seeds1. Combine the IngredientsUse a mixing bowl to combine all of the ingredients. A silicone spatula or spoon makes mixing and scraping down the sides easy.2. Store in the RefrigeratorCover the bowl and let everything chill, undisturbed, for at least 8 hours. Or if you prefer, divide the mixture between two jars so you can take your oats on the go.3. EnjoyWhen ready to eat, remove the bowl from the refrigerator and give the ingredients a stir. Garnish with maple syrup, if using, and enjoy.Best Variations to TryTropical: Replace the peaches with chopped fresh or frozen mango. Substitute 1 tablespoon unsweetened shredded coconut for the pecans. Omit the cinnamon and add ⅛ teaspoon ground ginger.Apple-Cinnamon: Swap chopped apples for the peaches and toss with cinnamon and ⅛ teaspoon ground nutmeg before adding to the mixture.Berry: Substitute fresh or frozen berries for the peaches and omit the cinnamon. Add ½ teaspoon vanilla extract.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We prefer the texture of rolled oats in this recipe for their sturdy texture. Quick oats, which are thinner, will yield a softer, mushier result.You only need 1 tablespoon of chia seeds for the recipe, but we also like to add a few more as a garnish when serving. Store extra chia seeds in a sealed container in your refrigerator. Add them to your cereal, smoothies or granola!We love the mild flavor of almond milk, but any dairy or nondairy milk can be used in its place. Be sure that what you use is unsweetened to cut back on added sugars.If you prefer another sweetener over maple syrup, no problem! You can use an equal amount of honey or agave syrup. If your fruit is extra ripe, feel free to leave out the sweetener completely!Nutrition NotesChia seedsare loaded with good-for-your-gut fiber andomega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a boost ofprotein.Plain Greek yogurtprovides protein, but also B vitamins, including riboflavin (B2) andvitamin B12. Protein is essential for muscle and tissue repair, and B vitamins are important energy metabolism nutrients. Plain Greek yogurt also providescalciumand phosphorus, two minerals that help support bone health.Rolled oatsare a breakfast favorite, and for good reason! They’re rich infiber, mostly the soluble kind that helps slow digestion to boost satiety. Soluble fiber also has heart-protective benefits, including its ability to help lower cholesterol levels, and may promote blood sugar control, which is especially helpful for people with diabetes.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Jump to recipe

Making a batch of theseOvernight Oats with Chia Seedsin the evening means you’re in store for a delicious and nourishing breakfast the next morning. With the addition of chia seeds, you’ll enjoy thick andcreamy oatsthat provide a boost of fiber and heart-healthy omega-3 fats to start your day. We love using peaches for natural sweetness, but any fruit—fresh or frozen—will be a delicious substitute. Learn how easy it is to make them below, along with all of the information you need to make them your new favorite make-ahead breakfast!How to Make Overnight Oats with Chia Seeds1. Combine the IngredientsUse a mixing bowl to combine all of the ingredients. A silicone spatula or spoon makes mixing and scraping down the sides easy.2. Store in the RefrigeratorCover the bowl and let everything chill, undisturbed, for at least 8 hours. Or if you prefer, divide the mixture between two jars so you can take your oats on the go.3. EnjoyWhen ready to eat, remove the bowl from the refrigerator and give the ingredients a stir. Garnish with maple syrup, if using, and enjoy.Best Variations to TryTropical: Replace the peaches with chopped fresh or frozen mango. Substitute 1 tablespoon unsweetened shredded coconut for the pecans. Omit the cinnamon and add ⅛ teaspoon ground ginger.Apple-Cinnamon: Swap chopped apples for the peaches and toss with cinnamon and ⅛ teaspoon ground nutmeg before adding to the mixture.Berry: Substitute fresh or frozen berries for the peaches and omit the cinnamon. Add ½ teaspoon vanilla extract.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We prefer the texture of rolled oats in this recipe for their sturdy texture. Quick oats, which are thinner, will yield a softer, mushier result.You only need 1 tablespoon of chia seeds for the recipe, but we also like to add a few more as a garnish when serving. Store extra chia seeds in a sealed container in your refrigerator. Add them to your cereal, smoothies or granola!We love the mild flavor of almond milk, but any dairy or nondairy milk can be used in its place. Be sure that what you use is unsweetened to cut back on added sugars.If you prefer another sweetener over maple syrup, no problem! You can use an equal amount of honey or agave syrup. If your fruit is extra ripe, feel free to leave out the sweetener completely!Nutrition NotesChia seedsare loaded with good-for-your-gut fiber andomega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a boost ofprotein.Plain Greek yogurtprovides protein, but also B vitamins, including riboflavin (B2) andvitamin B12. Protein is essential for muscle and tissue repair, and B vitamins are important energy metabolism nutrients. Plain Greek yogurt also providescalciumand phosphorus, two minerals that help support bone health.Rolled oatsare a breakfast favorite, and for good reason! They’re rich infiber, mostly the soluble kind that helps slow digestion to boost satiety. Soluble fiber also has heart-protective benefits, including its ability to help lower cholesterol levels, and may promote blood sugar control, which is especially helpful for people with diabetes.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Making a batch of theseOvernight Oats with Chia Seedsin the evening means you’re in store for a delicious and nourishing breakfast the next morning. With the addition of chia seeds, you’ll enjoy thick andcreamy oatsthat provide a boost of fiber and heart-healthy omega-3 fats to start your day. We love using peaches for natural sweetness, but any fruit—fresh or frozen—will be a delicious substitute. Learn how easy it is to make them below, along with all of the information you need to make them your new favorite make-ahead breakfast!

How to Make Overnight Oats with Chia Seeds

1. Combine the Ingredients

Use a mixing bowl to combine all of the ingredients. A silicone spatula or spoon makes mixing and scraping down the sides easy.

2. Store in the Refrigerator

Cover the bowl and let everything chill, undisturbed, for at least 8 hours. Or if you prefer, divide the mixture between two jars so you can take your oats on the go.

3. Enjoy

When ready to eat, remove the bowl from the refrigerator and give the ingredients a stir. Garnish with maple syrup, if using, and enjoy.

Best Variations to Try

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

Nutrition Notes

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Overhead view of all ingredients in various bowls/cups

Cook Mode(Keep screen awake)Ingredients1 ⅓cupsunsweetened plain almond milk1cupold-fashioned rolled oats¼cuplow-fat plain strained yogurt (such as Greek-style)1tablespoonchia seeds¼teaspoonground cinnamon⅛teaspoonsalt¾cupchopped peaches, thawed if frozen, divided¼cupchopped pecans plus 2 tablespoons, divided2teaspoonspure maple syrup for serving (optional)

Cook Mode(Keep screen awake)

Ingredients

1 ⅓cupsunsweetened plain almond milk

1cupold-fashioned rolled oats

¼cuplow-fat plain strained yogurt (such as Greek-style)

1tablespoonchia seeds

¼teaspoonground cinnamon

⅛teaspoonsalt

¾cupchopped peaches, thawed if frozen, divided

¼cupchopped pecans plus 2 tablespoons, divided

2teaspoonspure maple syrup for serving (optional)

DirectionsCombine almond milk, oats, yogurt, chia seeds, cinnamon, salt, 1/2 cup peaches and 1/4 cup pecans in a medium bowl; stir to mix well. Cover and refrigerate until the oats have absorbed the liquid and the mixture has thickened, at least 8 hours or up to 5 days.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleDivide the oats between 2 bowls. Top each bowl with 2 tablespoons peaches and 1 tablespoon pecans. Drizzle with maple syrup, if desired.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleTo make aheadRefrigerate overnight oats (Step 1) in airtight containers for up to 5 days.Frequently Asked QuestionsChia seedsincrease the nutrition content in overnight oats but they also help thicken the overnight oats, giving them a pudding-like consistency. You can use either white or black chia seeds for this recipe.Oats are inherently gluten-free, but there can be some cross-contamination with gluten-containing grains, depending on how the oats were grown and processed. For this reason, if you’re avoiding gluten, choose oats that have a gluten-free label.Yes, you can swap in dairy-free yogurt. Feel free to use your favorite brand ofplant-based yogurtor make your own! Just be mindful that swapping ingredients will alter the flavor and nutritional profile of the recipe.Oats are whole grains, and eating whole grains helps you feel full longer due to their fiber content (the protein in this recipe helps add to the feeling of fullness, too). There’s also some evidence that beta-glucan, the soluble fiber found in oats, may encourage the release of a hormone that promotes satiety and that feeling of fullness. The combination of whole grains and protein will also help keep your blood sugar more level. When your blood sugar is stable, it keeps that “hangry” feeling at bay—which means you won’t be grabbing the first food you see to stave it off.EatingWell.com, June 2023

Directions

Combine almond milk, oats, yogurt, chia seeds, cinnamon, salt, 1/2 cup peaches and 1/4 cup pecans in a medium bowl; stir to mix well. Cover and refrigerate until the oats have absorbed the liquid and the mixture has thickened, at least 8 hours or up to 5 days.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleDivide the oats between 2 bowls. Top each bowl with 2 tablespoons peaches and 1 tablespoon pecans. Drizzle with maple syrup, if desired.Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleTo make aheadRefrigerate overnight oats (Step 1) in airtight containers for up to 5 days.Frequently Asked QuestionsChia seedsincrease the nutrition content in overnight oats but they also help thicken the overnight oats, giving them a pudding-like consistency. You can use either white or black chia seeds for this recipe.Oats are inherently gluten-free, but there can be some cross-contamination with gluten-containing grains, depending on how the oats were grown and processed. For this reason, if you’re avoiding gluten, choose oats that have a gluten-free label.Yes, you can swap in dairy-free yogurt. Feel free to use your favorite brand ofplant-based yogurtor make your own! Just be mindful that swapping ingredients will alter the flavor and nutritional profile of the recipe.Oats are whole grains, and eating whole grains helps you feel full longer due to their fiber content (the protein in this recipe helps add to the feeling of fullness, too). There’s also some evidence that beta-glucan, the soluble fiber found in oats, may encourage the release of a hormone that promotes satiety and that feeling of fullness. The combination of whole grains and protein will also help keep your blood sugar more level. When your blood sugar is stable, it keeps that “hangry” feeling at bay—which means you won’t be grabbing the first food you see to stave it off.

Combine almond milk, oats, yogurt, chia seeds, cinnamon, salt, 1/2 cup peaches and 1/4 cup pecans in a medium bowl; stir to mix well. Cover and refrigerate until the oats have absorbed the liquid and the mixture has thickened, at least 8 hours or up to 5 days.

Overhead view of ingredients in bowl but not mixed yet

Divide the oats between 2 bowls. Top each bowl with 2 tablespoons peaches and 1 tablespoon pecans. Drizzle with maple syrup, if desired.

overnight oats in small jars garnished with fruit and seeds - Overnight Oats with Chia Seeds

To make aheadRefrigerate overnight oats (Step 1) in airtight containers for up to 5 days.

To make ahead

Refrigerate overnight oats (Step 1) in airtight containers for up to 5 days.

Frequently Asked QuestionsChia seedsincrease the nutrition content in overnight oats but they also help thicken the overnight oats, giving them a pudding-like consistency. You can use either white or black chia seeds for this recipe.Oats are inherently gluten-free, but there can be some cross-contamination with gluten-containing grains, depending on how the oats were grown and processed. For this reason, if you’re avoiding gluten, choose oats that have a gluten-free label.Yes, you can swap in dairy-free yogurt. Feel free to use your favorite brand ofplant-based yogurtor make your own! Just be mindful that swapping ingredients will alter the flavor and nutritional profile of the recipe.Oats are whole grains, and eating whole grains helps you feel full longer due to their fiber content (the protein in this recipe helps add to the feeling of fullness, too). There’s also some evidence that beta-glucan, the soluble fiber found in oats, may encourage the release of a hormone that promotes satiety and that feeling of fullness. The combination of whole grains and protein will also help keep your blood sugar more level. When your blood sugar is stable, it keeps that “hangry” feeling at bay—which means you won’t be grabbing the first food you see to stave it off.

Frequently Asked Questions

Chia seedsincrease the nutrition content in overnight oats but they also help thicken the overnight oats, giving them a pudding-like consistency. You can use either white or black chia seeds for this recipe.

Oats are inherently gluten-free, but there can be some cross-contamination with gluten-containing grains, depending on how the oats were grown and processed. For this reason, if you’re avoiding gluten, choose oats that have a gluten-free label.

Yes, you can swap in dairy-free yogurt. Feel free to use your favorite brand ofplant-based yogurtor make your own! Just be mindful that swapping ingredients will alter the flavor and nutritional profile of the recipe.

Oats are whole grains, and eating whole grains helps you feel full longer due to their fiber content (the protein in this recipe helps add to the feeling of fullness, too). There’s also some evidence that beta-glucan, the soluble fiber found in oats, may encourage the release of a hormone that promotes satiety and that feeling of fullness. The combination of whole grains and protein will also help keep your blood sugar more level. When your blood sugar is stable, it keeps that “hangry” feeling at bay—which means you won’t be grabbing the first food you see to stave it off.

EatingWell.com, June 2023

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Nutrition Facts(per serving)390Calories23gFat40gCarbs12gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Carrie Myers, M.S.,

Jan Valdez,

andSara Haas, RDN, LDN

Sara Haas, RDN, LDN