Overnight oats with chia seeds are not only easy to make and tasty, but they also pack a nutritional punch. Here are some simple healthy recipes.
What are the benefits of eating overnight oats with chia seeds?
Before we tell you ways in which you can experiment with these two foods, here are a few health benefits of combining overnight oats with chia seeds:
- High in fibre: Oats are rich in fibre, including the beta-glucan, as per research published in Nutrients. “It helps lower cholesterol and in turn, improves heart health,” says nutritionist Dhriti Jain. On the other hand, chia seeds are rich in insoluble fibre, which help with digestion and can keep you feel fuller for longer. That’s why people often have chia seeds for weight loss.
- Good source of plant-based protein: Both oats and chia seeds provide protein. “Chia seeds, in particular, offer complete protein, containing all the nine essential amino acids, making it the perfect option for vegetarians and vegans,” says the expert.
- May help manage diabetes: Soaking oats in skim-milk may be beneficial for diabetics. During a study, published in the European Journal Of Clinical Nutrition, researchers found that overnight oats soaked in skim-milk had significantly low glycaemic and insulinaemic responses (elevated insulin levels in the blood). “The fibre in oats and chia seeds slows down digestion and helps avoid spikes in blood sugar, making this combo great for people with diabetes,” says the expert.
- Improves digestive health: Oats are soothing to the gut and can help feed healthy gut bacteria. Since chia seeds have insoluble dietary fibre, they can help people with constipation, according to research published in Food Science & Nutrition.
How to use overnight oats with chia seeds?
Here are some recipes using overnight oats with chia seed
1. Basic overnight oats with chia seeds
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1/2 cup milk (dairy or plant-based milk)
- 1/4 cup yoghurt (optional for added creaminess)
- 1/2 teaspoon sweetener like honey
Instructions
- In a jar or airtight container, combine the rolled oats and chia seeds.
- Pour in the milk and yoghurt, and stir well to ensure the oats and chia seeds get evenly soaked in the liquid.
- Add any optional natural sweetener then stir again.
- Cover the container and place it in the fridge overnight so that the oats can absorb the liquid and become soft. Chia seeds can also absorb the liquid, and create a pudding-like texture.
- In the morning, give your oats a good stir then enjoy it.
2. Chocolate banana overnight oats with chia seeds
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1/2 cup milk of your choice
- 1/4 cup Greek yoghurt
- 1 tablespoon cocoa powder
- 1 ripe banana (mashed)
Instructions
- In a bowl or jar, combine oats, chia seeds, milk, yoghurt, cocoa powder and mashed banana.
- Stir well, cover it up and refrigerate overnight.
- After getting up, stir and eat it.
3. Classic vanilla and cinnamon overnight oats with chia seeds
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1/2 cup almond milk
- 1/4 cup Greek yoghurt
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
Instructions
- In a jar, combine oats, chia seeds, almond milk, yoghurt, vanilla and cinnamon.
- Stir well to mix all the healthy ingredients then cover and refrigerate overnight.
- In the morning, stir again then enjoy the healthy breakfast.
4. Apple cinnamon overnight oats with chia seeds
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1/2 cup apple cider or almond milk
- 1/4 cup Greek yoghurt
- 1/2 tsp cinnamon
- 1 small apple (chopped)
Instructions
- In a jar, combine the dry ingredients with apple cider and yoghurt.
- Stir well then top it up with chopped apple.
- Cover and refrigerate overnight.
- Stir before serving the breakfast with extra apple slices.
5. Tropical coconut mango overnight oats with chia
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon chia seeds
- 1/2 cup coconut milk
- 1/4 cup Greek yoghurt
- 1/2 cup diced mango
- 1 tablespoon shredded coconut
Instructions
- In a jar, mix oats, chia seeds, coconut milk and yoghurt.
- Stir to combine all these ingredients, then top with diced mango and shredded coconut.
- Cover and refrigerate overnight then enjoy in the morning.
(Disclaimer: The information given here is based on general information. Before adopting it, definitely take medical advice. THE MONK does not confirm this.)
