How do I prepare chia seed overnight oats?

Mix chia seeds, oats, milk, and your favorite sweeteners, then let sit overnight.

Are chia seeds good for you?

Yes, they are rich in omega-3 fatty acids, fiber, and protein.

Absolutely! Almond, coconut, or oat milk work great.

Grains

A nutritious blend of chia seeds and oats soaked overnight for a wholesome breakfast.

Per 100 g

130 kcal

1 bowl

195 kcal

(150 g)

Protein	Carbs	Fat
4.5 g / 100g	20 g / 100g	4 g / 100g

Where the calories come from

Protein 13% · Carbs 60% · Fat 27%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 bowl (150 g, 195 kcal) is 10% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 bowl takes about 48 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Chia Seed Overnight Oats is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Nutty Barley Salad	120	4 g
Chia Seed Overnight Oats	130	4.5 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 13, 2026.

8/10

Rich in fiber and omega-3, perfect for weight management.

How do I prepare chia seed overnight oats?: Mix chia seeds, oats, milk, and your favorite sweeteners, then let sit overnight.
Are chia seeds good for you?: Yes, they are rich in omega-3 fatty acids, fiber, and protein.
Can I use plant-based milk?: Absolutely! Almond, coconut, or oat milk work great.

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