Overnight Oats without Chia Seeds (2023)

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It is possible to make creamy and thick overnight oats without chia seeds! This easy breakfast recipe only calls for a handful of simple ingredients and is ready in 5 minutes.

Overnight Oats without Chia Seeds (1)

If you are not a fan of chia seeds or have run out of them, try making this version of overnight oats! Chia seeds and its substitute (like flaxseed and psyllium husk) are not needed to make these delicious overnight oats.

Jump to:
  • 🤔What are overnight oats
  • 💚Why you will love this recipe
  • 🥣What you will need
  • 📃Ingredient notes and substitutions
  • 🔪How to make
  • ✅Helpful tips
  • ✨Variations and add-ins
  • 🍌Topping ideas
  • ❔Commonly asked questions
  • 🍽️More vegan breakfast recipes with oatmeal
  • 📖 Recipe

🤔What are overnight oats

Overnight oats are a way of preparing oats that do not require cooking. Ingredients like rolled oats, yogurt, and chia seeds are soaked in milk overnight, allowing oats enough time to absorb the liquid and soften up. This results in a creamy texture that is similar to cooked oats.

As overnight oats are usually eaten cold, they are a great breakfast option for warmer weather. It is also a highly customizable recipe, so feel free to add any toppings you like!

💚Why you will love this recipe

  • A satisfying and filling breakfast that tastes like pudding
  • Nutrient-dense, wholesome, and packed with fiber
  • A great grab-and-go breakfast that can be made ahead of time
  • Budget-friendly - homemade overnight oats are much cheaper than store-bought ones!
  • Easy to throw together and is ready in 5 minutes

🥣What you will need

Overnight Oats without Chia Seeds (2)

📃Ingredient notes and substitutions

  • Oats - Both rolled oats and quick oats will work. Rolled oats will yield a chewier and chunkier texture, while quick oats produce a smoother mouthfeel. You can opt for a certified gluten-free brand to keep this recipe free from gluten.
  • Yogurt - Give oats extra richness and creaminess. Greek yogurt, plain yogurt, or vegan yogurt can be used.
  • Milk - Any milk, like full-cream, skimmed, and plant-based alternatives (almond, soy, pea, etc.), works here.
  • Maple syrup - Can be substituted with other kinds of sweeteners. You can also omit it if you prefer your overnight oats to be unsweetened.

🔪How to make

Mixing everything - In a mason jar or bowl, add all ingredients and mix until the mixture is smooth with no clumps.

Soaking - Let the mixture soak for at least 2 hours or overnight in the fridge.

Serving - Add toppings of choice, like fresh fruits and nut butter, before serving. Give everything a quick stir, and enjoy!

(Video) Creamy Overnight Oats WITHOUT Chia Seeds

✅Helpful tips

  • Do not use steel-cut oats - They are much tougher than regular oats and will not soften enough just by soaking. This will yield super chewy oats that are unpleasant to chew on.Insead, I recommend you try my protein steel-cut oats.
  • Batch-make overnight oats - These stay well in the fridge for up to 4 days. Hence, I love making a big batch for my meal prep. One thing to note is to add fruits right before serving, as they are unlikely to stay fresh for days.
  • Make it in a jar - It is much more convenient to mix and store oats in mason jars. They are also easy to have on the go on busy mornings! Use a 16oz mason jar so you will have space to add toppings and stir your oats.
  • Heating overnight oats - If you are not used to cold oatmeal, heat your oats in the microwave before enjoying them. Add oats and a splash of milk to a microwave-safe bowl, and heat it in 30-second bursts until oats reach the desired temperature.

✨Variations and add-ins

Here are some flavor variations for your overnight oats -

Banana bread - Stir in ½ a mashed banana, a tablespoon of almond butter, and a pinch of cinnamon to your oats.

Chocolate - Add 1-2 tablespoons of cocoa powder to your oats. I also love topping it with chocolate chips or cacao nibs.

Apple pie - Add some ground cinnamon and a small pinch of nutmeg to your overnight oats, and top with chopped apples and pecans before serving.

High protein - Stir in ½-1 scoop of your favorite protein powder. You might need to add more milk, around ¼ to ⅓ cups.

Overnight Oats without Chia Seeds (5)

🍌Topping ideas

Here comes the fun bit - toppings for overnight oats! I like to go wild and add multiple toppings, but feel free to skip them if you prefer plain oats. Below are some of my go-to toppings:

(Video) Everything you Need to Know About Overnight Oats

  • Chocolate chips or cacao nibs
  • Fruits - sliced banana, fresh or frozen berries, cherries, chopped apples
  • Nut butter - Peanut butter, cashew butter, coconut almond butter
  • Nuts and seeds - pumpkin seeds, sunflower seeds, chopped peanuts or walnuts, almond flakes
  • Jam or fruit compote
  • Granola, especially my protein granola

❔Commonly asked questions

Can I heat my overnight oats?

Although overnight oats are commonly eaten cold straight out of the fridge, you can heat them if you prefer them warm. The easiest way to heat it is by using the microwave.

Add overnight oats and a splash of milk in a microwave-safe bowl. Heat it in 30s bursts or until the oats are thoroughly warmed.

How long does it last?

Overnight oats can be stored in a sealed container or glass jar for up to 4 days. Hence, they are a great meal prep recipe!

Can I use steel-cut oats?

It is not recommended to use steel-cut oats to make overnight oats. They are much tougher and hence will not soften enough just by soaking.

How long do I need to soak overnight oats?

Let oats soak for a least 2 hours before enjoying. This allows time for oats to absorb the liquid and soften.

Overnight Oats without Chia Seeds (6)

🍽️More vegan breakfast recipes with oatmeal

  • Fluffy Oatmeal Protein Pancakes
  • Creamy Peanut Butter Smoothie without Banana
  • Vegan Protein Muffins
  • Healthy Banana Flapjacks
(Video) OVERNIGHT OATS - How To Make Oats Recipes For Weight Loss - Oatmeal Recipe For Weight Loss - EP 1

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📖 Recipe

Overnight Oats without Chia Seeds (11)

Overnight Oats without Chia Seeds


It is possible to make creamy and thick overnight oats without chia seeds! This easy breakfast recipe only calls for a handful of simple ingredients and is ready in 5 minutes.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Soaking time 2 hours hrs

Total Time 2 hours hrs 5 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 1 serving

Calories 304 kcal

(Video) 6 Overnight Oats Recipes Will Help You Lose Weight Fast!



  • ½ cup oats quick or rolled*
  • ½ cup soy milk or other kinds of milk (plant-based/dairy)
  • ¼ cup soy yogurt or coconut/greek/almond/plain
  • 1 tablespoon maple syrup or another liquid sweetener
  • ½ teaspoon vanilla extract


  • In a mason jar, add all ingredients and stir well.

  • Refrigerate for at least 2 hours, or ideally overnight. Give it a quick stir, add toppings of choice, and enjoy!


*Oats - Both rolled oats and quick oats will work. Rolled oats will yield a chewier and chunkier texture, while quick oats produce a smoother mouthfeel. You can opt for a certified gluten-free brand to keep this recipe free from gluten.

Helpful tips

  • Batch-make overnight oats so you will have breakfast ready to go for the next few days. They will stay well in the fridge for up to 4 days. If adding fruits, do so right before serving.
  • Mixing and storing overnight oats in mason jars is much more convenient. They are also easy to have on the go on busy mornings! Use a 16oz mason jar so you will have space to add toppings and stir your oats.
  • If you are not used to cold oatmeal, heat your oats in the microwave before enjoying them. Add oats and a splash of milk to a microwave-safe bowl, and heat it in 30-second bursts until oats reach the desired temperature.


Calories: 304kcalCarbohydrates: 51gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 71mgPotassium: 361mgFiber: 5gSugar: 19gVitamin A: 464IUVitamin C: 16mgCalcium: 283mgIron: 2mg

Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.

Did you make this recipe ?Tag @myplantifulcooking on Instagram !

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Join the discussion !


What can I replace chia seeds with in overnight oats? ›

You don't have to use just chia seeds though: you can use flax seeds, pumpkin seeds, or any other kind of seed you like. But only chia will give you that tapioca effect. You can also add other stuff like chopped nuts, shredded coconut, cocoa nibs, or dried fruit.

Are chia seeds important for overnight oats? ›

Because of their high mucilage fiber content, chia seeds can absorb up to 10 times their weight in liquid, turning these seeds into a thick, jelly-like substance. Adding chia seeds to your overnight oats will make them creamier and thicker, and they will help keep you fuller for longer.

What can I use in place of chia seeds? ›

The best substitute is linseeds (also know as flax seeds). While linseeds are slightly larger in size, they contain about the same amount of protein and fibre as chia. With the added benefit of slightly more Omega-3s. Both linseeds and chia absorb lots of liquid and produce a unique gel textured goo when soaked.

Why add chia seeds to oatmeal? ›

Chia seeds are awesome in oatmeal because add fiber and healthy fats and soften up nicely. They can also help the oatmeal hold together so older babies and 1-year-olds can enjoy it easily as a finger food.

What to do if you forgot to soak chia seeds overnight? ›

But if you're in a hurry and forget to soak them the night before, don't worry. Simply take the chia seeds in a container, pour water and shake them around for a few minutes. After this is done, let them rest for about 10 minutes.

What is the secret to overnight oats? ›

Make sure you have at least double the liquid per each serving of oats (so, 1 cup of milk to ½-cup of oats), increasing the amount if you want a soupier texture. We love the chewy, hearty texture of steel-cut oats, but they're too firm to use for overnight oats.

Which is healthier oatmeal or overnight oats? ›

Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.

Can I eat overnight oats every morning? ›

Is it ok to eat overnight oats every day? Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

What does overnight oats do to your body? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

What is the same as chia seeds? ›

Chia and flax seeds are both very nutritious. Both also offer similar benefits for heart health, blood sugar levels, and digestion.

What is better than chia seeds? ›

As with omega-3s, both chia seeds and flaxseeds are rich in fiber as well. Flaxseeds contain about 8 g of fiber in one ounce, as compared to chia seeds' 11 g for the same amount. A diet high in fiber has been shown to prevent many critical diseases, such as diabetes, cancer, and heart disease.

Do chia seeds make a difference? ›

Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease ( 15 ).

What do chia seeds do to your gut? ›

Chia seeds can act as a prebiotic which helps your stomach produce good bacteria that keep your digestive system working properly. Chia seeds can also act as a cleansing agent for your digestive system since they turn into a sticky gel-like substance when soaked in water.

Do you add chia seeds to oatmeal before or after cooking? ›

Add chia seeds prior to cooking for super thick oats. Combine oats, chia seeds, and liquid, then let sit for about 1-2 minutes until chia seeds have absorbed some of the liquid, and then cook. Ground flax seeds can be a substitute for chia seeds.

What to avoid with chia seeds? ›

Medicines: Avoid taking chia seeds if you are taking medications like anticoagulants and antiplatelets (prevent blood clots), anti-hypertensive (treats high blood pressure), anti-cancer, antioxidants, and omega-3 fatty acids, as chia seeds might interact with these medicines.

Can I eat non soaked chia seeds? ›

Although many people prefer to soak chia seeds, you can eat them raw, too. Try grinding and sprinkling them on your smoothie or oatmeal.

Is it OK to eat Unsoaked chia seeds? ›

The seeds expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.

Can you add chia seeds without soaking? ›

You do not need to soak chia seeds for a specific amount of time in order to consume them or reap the benefits of them. From a culinary standpoint however, chia seeds perform best when submerged or mixed with some kind of liquid (e.g. chia pudding, baked goods, in smoothies, mixed with yogurt).

Why did my overnight oats not work? ›

If your Overnight Oats didn't work, you probably didn't use enough liquid. Try adding a little extra milk or water. It's also possible they didn't soak long enough. For more flavor, make sure to add a pinch of salt and a little maple syrup for sweetness.

What makes overnight oats taste better? ›

You can add chia seeds or nuts to boost fiber and enhance the flavor. Dried or fresh fruit, spices, nut butters, and sweeteners can be added to flavor the oats. There are even recipes for savory overnight oats.

Should you rinse oats for overnight oats? ›

Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.

Are overnight oats better with milk or water? ›

The addition of milk to overnight oats creates a creamy texture whereas water won't add any creaminess but that's not necessarily a bad thing. We can compensate for the lack of creaminess and flavor with other nutritious ingredients like mashed banana, plant-based yogurt, or nut butter.

Can I eat oats soaked in water without cooking them? ›

Raw oats are nutritious and safe to eat. As they're high in the soluble fiber beta-glucan, they may aid weight loss and improve your blood sugar levels, cholesterol, and heart and gut health. They're also easy to add to your diet. Just remember to soak them first to enhance digestibility and nutrient absorption.

What is the healthiest way to eat oatmeal? ›

The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.

What is the best milk to use for overnight oats? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

Do you eat overnight oats warm or cold? ›

Overnight oats are meant to be eaten cold, however, if you prefer warm oats you always have the option to heat them up. Because you soak the oats overnight, they become soft and easy to digest making them delicious eaten cold!

How long can overnight oats sit in the fridge? ›

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

What happens when you eat oatmeal everyday for a month? ›

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

Is oat good for flat tummy? ›

It is because your early morning snack attack is caused by a dip in sugar levels. Go for plain oatmeal, as they are fibre rich. They promote healthy satiety, as they stay in your stomach for hours. It is an excellent choice if you want to curb and reduce belly fat.

What kind of oats to use for overnight oats? ›

Tips for making the best overnight oats

Use plain old fashioned rolled oats, not quick oats. Quick oats will get too soggy when soaked with milk. And do not use steel cut oats because they won't soften enough to eat just with milk unfortunately.

Which is healthier flaxseed or chia seeds? ›

(Chia seeds have 3x as much protein as flax seeds.) Chia seeds also have a higher fiber content if you want to increase your fiber intake (10 grams in chia seeds vs 4 grams in ground flax). Both are great sources of the plant based Omega 3 fatty acid ALA.

Which is better for weight loss flaxseed or chia seeds? ›

Since roughly a third of the fiber in flax seeds is soluble, while only 7 to 15% of the total fiber in chia seeds is soluble, it's possible that flax seeds are a little more effective at supporting weight management.

Which fruit is chia seeds from? ›

Chia seeds come from salvia hispanica, a flowering mint plant native to parts of Mexico and Guatemala. Chia seeds have only become a commercially popular health food in the last decade or so, but they're actually one of the oldest forms of nutrition and were a staple of Mayan and Aztec diets.

Which seeds is best for weight loss? ›

What Are The Best Seeds for Weight Loss?
  1. Chia seeds. Yeah, I'm going to start with my favorite… ...
  2. Pumpkin seeds. It's that time of the year! ...
  3. Flaxseeds. Flaxseeds are packed with fiber, and adding them to your diet helps to top up your daily fiber needs. ...
  4. Sunflower seeds. ...
  5. Hemp seeds.

What seed has the most protein? ›

Chia seeds: Chia seeds are one of the best sources of plant-based protein and fiber, with 28 grams containing 4 grams of protein. They are also rich in omega-3 fatty acids, calcium, and antioxidants, making them a great addition to smoothies, oatmeal, or yogurt.

Is it better to eat chia seeds raw or soaked? ›

According to research, you can get the most nutrients out of chia seeds if they are soaked prior to consumption. Although you can certainly eat chia seeds whole and raw in baked goods and cereal mixes or whizzed up in your smoothie, soaking them is the best way to enjoy them and reap their numerous nutrients.

Does chia seeds really reduce belly fat? ›

From boosting digestive health, metabolic rate, high iron, Omega-3 content and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat.

Is it OK to eat chia seeds everyday? ›

Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet. Chia seeds are edible seeds that come from a plant belonging to the mint family, called Salvia hispanica.

What happens when you start eating chia seeds everyday? ›

Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation. It's called alpha-linolenic acid and is important to a healthy heart. A study on chia seeds confirmed that consuming 37 grams of chia seeds a day led to a reduction in inflammatory markers in the blood.

Do chia seeds move your bowels? ›

All that fiber in chia seeds is mostly insoluble fiber, which doesn't dissolve in fluids. Instead, it absorbs fluids and helps create bulky, soft stool. So yes, chia seeds have the right kind of fiber to loosen your poop and give you some constipation relief.

Why do all overnight oats have chia seeds? ›

2Why do you put chia seeds in overnight oats? The chia seeds add fiber, protein, and boast many health benefits. They also add a nice texture, a subtle pop of flavor, and help to thicken the mixture.

Should you drink water after chia seeds? ›

Note that constipation related to high fiber intake is usually associated with not drinking enough water. If you're new to chia seeds, or any high-fiber foods, be sure to stay hydrated (13).

Are chia seeds inflammatory? ›

Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers, which often indicate the presence of an inflammatory disease.

Why can't you eat chia seeds? ›

Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds, without giving them any liquid to absorb before ingesting them, they'll absorb the water within your system and potentially cause a blockage.

Does heat destroy nutrients in chia seeds? ›

Be careful when buying your chia oil, pay attention to the manufacturing process. Too much heat, water or chemicals will cause nutrient loss.

What healthy seeds can you add to oats? ›

You could try pumpkin seeds, flaxseeds, sunflower seeds or chia seeds. For real flavour add some dried spices such as cinnamon, which tastes delicious with grated and stewed apples in porridge.

Are flax seeds better than chia seeds in oatmeal? ›

Chia seeds have slightly fewer calories and more fiber. They also have 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus. Both seeds are very nutritious. If you're looking for more omega-3s, pick flax seeds.

What to use for overnight oats? ›

Old-fashioned rolled oats – Old-fashioned rolled oats are a must for overnight oats. They soak up the liquid overnight, which gives you a lovely creamy texture. Instant, quick-cooking and steel cut oats don't work because they don't absorb the liquid in the same way that rolled oats do.

What can I use to put overnight oats in? ›

What container is best for overnight oats? The best container for overnight oats is a mason jar (or other jar), bowl with a lid, or a small storage container. Make sure to use an airtight container with a lid so the oats don't dry out.

What is the most nutritious way to prepare oats? ›

Microwaving. (I know, surprising, right?) Although the microwave gets vilified for sapping nutrients out of some foods and leaving others crusty and dry, it has no such effects on oats. In fact, microwaving is a super-simple, lightning-fast way to get breakfast on the table, stat.

What is the healthiest way to make oats? ›

The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.

What is the best and healthiest way to eat oats? ›

Though raw oats are safe to eat, it's recommended to soak them in water, juice, milk, or a nondairy milk alternative to avoid some unwanted side effects. Eating dry raw oats could lead them to build up in your stomach or intestines, resulting in indigestion or constipation.

Do I need both flax and chia seeds? ›

You can eat chia and flax together, as they both provide a wide array of nutrients including fiber, plant protein and omega-3 fatty acids. Adding flaxseeds to chia adds the benefits of lignans, which chia seeds do not have.

What is healthier flax or chia? ›

Nutrition: Looking more closely at the nutrition, you may want to choose chia seeds if more protein is your goal. (Chia seeds have 3x as much protein as flax seeds.) Chia seeds also have a higher fiber content if you want to increase your fiber intake (10 grams in chia seeds vs 4 grams in ground flax).

Why can't you use water with oats overnight? ›

Since overnight oats are really just oats that have been left to soften for hours in liquid — usually milk of some sort — to break down and become porridge-like, if you use too little liquid, the oats won't be able to soften enough and get that creamy consistency. Instead you'll have something more like cement.

When should I add fruit to my overnight oats? ›

Top with your fruit of choice. (If you used more milk than ½ cup and you want your fruit to stay on top, wait to top the oats until you're ready to serve. If you're using fruit that doesn't store well, like sliced apple or banana, wait to top the oats until you're ready to serve.)

Should overnight oats be cold or warm? ›

The short answer is that there's no best way to eat oats. Overnight oats are, by definition, served cold in the morning. Overnight oats are oats that are soaked in a liquid overnight so that the oats can absorb the liquid - no heating up necessary.

How long do overnight oats last in Mason jar? ›

Put lids on the jars and transfer to the fridge. Refrigerate overnight and up to five days. When you're ready to eat the oats, just pull them out of the fridge and dive in. You can stir everything together or eat the layers one at a time.


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