Overnight Oats with Flax and Chia Seeds
Published Dec 07, 2016•Updated May 16, 2025
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Super simple, satisfying Overnight Oats with Flax and Chia seeds can be made in five minutes with only six pantry ingredients. They are vegan, gluten-free, 250 calories per serving and totally customizable. Top with dried fruit, granola and a drizzle of honey for a superfood breakfast that you’ll feel great about all day.
I’m never one to rush into a trend. For as much time as I spend thinking about, cooking and photographing food, I like to give most food trends plenty of time to settle in and do a few laps around the internet before I jump on the bandwagon. Add overnight oats to that list.
If you’re not familiar with overnight oats, I’m here to tell you that it’s worth trying this style of oats, which are “cooked” simply by soaking in liquid overnight. They are completely customizable. This version uses almond milk which I like for its subtle nutty flavor, but you can use regular milk, coconut milk, or even water with a little yogurt.
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My full conversion to the overnight oats club happened in Palo Alto for work (shout out to the Cook Smarts team) last month. Sitting out in a sunny California courtyard one morning with a perfect latte, my laptop and a book of ingredient conversions, I figured that the setting caused to my instant love affair with this bowl of overnight oats from trendy Blue Bottle Coffee.
But since returning home, I’ve made these oats again and again, with equally satisfying results. The texture is creamy, the flax and chia seeds add crunch (and some great nutrients to boot) and they are so much simpler to make than stove top or even microwave oatmeal.
When you rush into the kitchen first thing in the morning, it’s a great feeling to pull these oats out of the refrigerator and know that they will be perfect every time.
Even Molly and Clara will happily eat bowl after bowl of overnight oats, making me feel like I’m winning at the toddler breakfast game.
Though they prefer their oats with world’s most gigantic spoonful of peanut butter and a drizzle of honey.
But toddler approved healthy breakfast? We’ll take it.
And later…we’ll eat all the cookies.
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Overnight Oats with Flax and Chia Seeds
Equipment
- Large Mixing Bowl
Ingredients
- 2 cups Raw Rolled Oats (sometimes labeled "old fashioned" oats; be sure to use gluten-free if appropriate)
- 2 Tablespoons unsalted Sunflower Seeds
- 1 Tablespoons Flax Seeds (see note)
- 1 Tablespoon Chia Seeds
- 4 1/2 cups Almond Milk (sub any kind of milk)
- 1 Tablespoon Brown Sugar (optional)
- pinch Salt
For topping (use any combination):
- Yogurt
- Dried Fruit
- Honey
- Granola
Instructions
- Combine oats, sunflower seeds, flax seeds, chia seeds and almond milk. Stir in brown sugar and a pinch of salt (don’t skip the salt – I think it brings out a lot of flavor in the oats, even if you skip the sugar).
- Store oats in the refrigerator overnight.
- Serve oats straight out of the refrigerator (or warm them up briefly in the microwave if you’d prefer), topped with anything you’d like. Enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Frank and I both lived in Eastern Europe after college. Frank was in Bulgaria for Peace Corps and I was in Romania volunteering at an orphanage. One of my favorite memories is of the children in the orphanage celebrating St. Nicholas Day on December 6. The night before, they’d clean their shoes and set them by the door to receive small presents and sweets.
St. Nicholas visited Molly and Clara this week too. In addition to a piece of chocolate and a new outfit, the generous saint left them a very fuzzy, very pink surprise. Can you tell what it is? 😉
Hey,
Love this recipe! I add cinnamon and blueberries or sometimes butternut squash or pumpkin puree if I am craving more orange foods.
I noticed the sprouted sunflower seed comment. Yay for the Lucky person who got sunflower sprouts! I love sunflower sprouts as they are sweet tasting, nutritious and fairly easy to grow. Very digestible as well. Maybe not a good oatmeal ingredient, ha ha but delicious in salad or a wrap. If I have too much of them, I throw them in a smoothie.
Amazing tips! Pumpkin puree is such a good idea to add!
My oatmeal is very liquidy, has far too much milk in it. HELP!
Stir, stir, stir! It will thicken up.
Hi, thank you for this recipe!
I have 2 question-
1- how much grams are one serving?
2- You’ve mentioned that it’s ok to heat the oats in the microwave, I thought of adding blueberries is it safe to heat them or should I add it before serving?
Thanks!
Hi there! I apologize – I’m not exactly sure how many grams make one serving just because I haven’t ever measured it that way. But the blueberries should be just fine in the microwave. I’d cover the bowl with a paper towel in case one or two burst, but I often add frozen blueberries ahead and heat them up right in the oatmeal, so I’m sure fresh blueberries would be just fine.
Good to know
I’ve been eating this oatmeal for the past couple of weeks, just loving it!
Thank you