Overnight Chia Oats

A make-ahead breakfast combining rolled oats and chia seeds soaked overnight in milk. The added chia seeds boost fiber and slow the digestion of the oats' natural carbohydrates, giving a gentler rise in blood sugar than oatmeal alone.

What You Need

• ½ cup rolled oats
• 2 tablespoons chia seeds
• ¾ cup unsweetened almond milk
• ¼ cup plain Greek yogurt
• ½ teaspoon cinnamon
• ½ teaspoon vanilla extract
• A few drops liquid stevia or monk fruit sweetener (optional)
• Fresh berries and chopped nuts, for topping

Method

1. Combine the oats, chia seeds, almond milk, Greek yogurt, cinnamon, vanilla, and sweetener if using in a jar.
2. Stir well to combine, making sure there are no dry pockets of oats.
3. Cover and refrigerate overnight, or for at least 4 hours.
4. Stir before serving and top with fresh berries and chopped nuts.

Tips & Notes

• Use old-fashioned rolled oats rather than instant — they hold their texture better overnight.
• The Greek yogurt adds protein that further helps moderate the meal's effect on blood sugar.
• Keeps in the fridge for up to 4 days, making it an easy make-ahead breakfast.

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