Overnight Oats with Chia Seeds

Ingredients

• 90 ml (6 tablespoons)rolled oats
• 10 ml (2 teaspoons)chia seeds
• 10 ml (2 teaspoons)hemp hearts
• 160 ml (⅔ cup)milk (almond, oat or regular)
• 30 ml (2 tablespoons)peanut butter
• to tasteberries, sliced
• to tastebananas, sliced
• to tastesliced almonds
• to tasteunsweetened coconut

Instructions

1. 1

   Fill the jars

   For individual portions, use two 180 or 240 ml jars. Put 45 ml (3 tablespoons) rolled oats, 5 ml (1 teaspoon) chia seeds, 5 ml (1 teaspoon) hemp hearts and 80 ml (⅓ cup) milk into each jar.

2. 2

   Chill the oats

   Seal the jars and shake to combine. Refrigerate, covered, for at least 2 hours or overnight. They can keep in the fridge for up to 5 days, though they taste best within 2 days.

3. 3

   Stir and top

   When you are ready to eat, give the oats a quick stir. Add your preferred toppings, such as 15 ml (1 tablespoon) peanut butter, or a swirl of maple syrup or honey for sweetness.

4. 4

   Add the fruit

   Top with seasonal fruit. Add almonds and coconut for a nutty flavour and a little bite, then enjoy the oats straight from the jar.

What are overnight oats?

Overnight oats are a no-cook breakfast in which oats soften in milk while chilling in the fridge. They are often associated with make-ahead breakfasts and the Swiss muesli tradition.

This version portions the oats into individual jars and adds chia seeds and hemp hearts. The toppings go on just before serving, so fruit and nuts keep their distinct textures.

Nutrition and macros by portion

The nutrition label shows one serving as written: 250 calories, 11g protein, 21g carbs, 14g fat.

The oats provide most of the carbohydrates, while peanut butter and any almonds or coconut contribute much of the fat. Milk, oats, chia and hemp hearts all contribute protein. For a more balanced plate, add a piece of fresh fruit alongside the jar.

Choose your milk

Milk choice: Almond, oat or regular milk all work here. Use the same quantity whichever you choose, and remember that the flavour and thickness of the finished oats will vary with the milk.

Let the seeds hydrate

Chia seeds: These absorb liquid as the mixture rests and help give the oats a thicker, spoonable consistency. Shaking the jars helps distribute the seeds rather than leaving them in a clump.

Hemp hearts: They mix in with the oats and add a gentle nutty note. Measure them into each jar along with the oats and chia.

Get the texture right

Mixing: Close the lids securely and shake each jar until the ingredients are combined. A quick stir before serving loosens the mixture and evens out the texture.

Chilling: Give the oats at least 2 hours in the fridge, or leave them overnight. They should be softened and thickened before you add the toppings.

Add toppings just before eating

Fruit: Sliced berries or banana bring a fresh, soft topping. Add them when serving so they sit on top of the oats.

Crunch: Sliced almonds and unsweetened coconut provide contrast to the softened oats. Peanut butter makes a richer topping, while the method also suggests a swirl of maple syrup or honey for extra sweetness.

Serve it as breakfast

These jars are designed to be eaten cold, straight from the fridge. Pair one with a drink or another breakfast item if you want a more substantial meal.

Recipe notes & tips

• Divide the ingredients between the jars as directed so each serving has the same proportions.
• Shake the sealed jars thoroughly to disperse the chia seeds.
• Leave the oats in the fridge for at least 2 hours before serving.
• Stir the oats briefly before adding toppings.
• Add sliced fruit, almonds and coconut just before eating for distinct textures.

Variations

• Use oat milk: Choose oat milk instead of almond or regular milk for a different flavour.
• Add banana: Top each jar with sliced banana just before serving.
• Choose berries: Use sliced berries as a fresh, fruity topping.
• Make it sweeter: Add a swirl of maple syrup or honey when serving, as suggested in the method.
• Boost the crunch: Scatter sliced almonds and unsweetened coconut over the oats.

Common mistakes to avoid

• Skipping the chill: The oats need at least 2 hours in the fridge to soften; leave them overnight if preparing ahead.
• Uneven mixing: Chia seeds can gather together if the jars are not shaken; shake each sealed jar well.
• Forgetting to stir: Give the oats a quick stir before topping so the mixture is evenly combined.
• Topping too early: Add fruit and crunchy toppings at serving time to keep their textures distinct.
• Keeping them too long for best flavour: Although the jars can be refrigerated for up to 5 days, aim to eat them within 2 days for the best taste.

How to store

Keep the sealed jars refrigerated for up to 5 days; for the best taste, serve within 2 days. Eat cold straight from the jar, stirring briefly before adding toppings.

Frequently asked questions